The World Sleep Day is observed on Friday of the second full week of March. In 2016, the day falls on March 18. It is an annual event organized by the World Sleep Day Committee of the World Association of Sleep Medicine (WASM) since 2008.
- It is aimed to celebrate the benefits of good and healthy sleep and to draw society attention to the burden of sleep problems and their medicine, education and social aspects; to promote sleep disorders prevention and management.
- The World Sleep Day is being celebrated the world over under the supervision of the World Association of Sleep Medicine (WASM).
- The association has gone back to its old theme ‘Good sleep is a reachable dream‘ this year.
The three elements of good quality sleep
- Duration- The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
- Continuity- Sleep cycles should be seamless without interruption.
- Depth- Sleep should be deep enough or sufficiently sound to be restorative and refreshing.
In the event that, any of the above parameters are lacking or irregular, you could be suffering from a sleep disorder, or be having some sort of lifestyle disarrays. If you’re having trouble sleeping, you can consult with a Gwinnett Sleep practitioner, or someone similar. They can analyze your sleep cycles or those symptoms, which are preventing you from sleeping, and provide solutions.
Experts’ Advice on World Sleeping Day
1. Turn off your gadgets
This is a good strategy according to Russell Foster, director of Oxford University’s SCNi (Sleep and Circadian Neuroscience Institute), as blue light emitted from smartphone, TV and computer screens can suppress melatonin (a hormone helping you sleep) and increase your alertness.
2. Invest in a good mattress
A mattress can be an ideal solution for your sleep deprivation and sleep-related problems. Investing in a good mattress can help achieve that for you! A guide to a luxury mattress could be something that you can read while considering your options for the right bed.
3. Get up early
If you’re having trouble sleeping, getting up earlier could be the solution for you. It may seem brutal, but it can get results.
4. Work out
Whether you’re swimming, running, or practicing yoga, regular exercise can make for a great night’s sleep.
It’s best to work out around six hours before you go to bed as your body stays overheated for several hours after vigorous exercise, causing wakefulness.
5. Lighting
A dark room is best, so block out as much light from outside as you can. Reduce your exposure to screens too, as the blue-shifted light tricks your brain into thinking it’s sunrise. If you use your phone before bed, try turning the night mode to maximum, or saturate your room in red-shifted light to simulate sunset. That means using any light closer to the red side of the spectrum, so red, orange, pink or yellow. You can do this in a cool way using neon lights from www.neonfilter.com – just remember to switch your lights off before you sleep.
6. Have a hot drink
A hot (non alcoholic) beverage before bed is a great way to relax and prepare for sleep says Foster, as long as it doesn’t contain caffeine.
7. Listen to music
From soft new age sounds to gospel rhythms and sleep related podcasts, many of you drift off listening to music.
Soothing sounds can be a good way to doze off, but anything louder might have the opposite effect says Culebras.
8. Comfort Levels
It is important to ensure your comfort levels are sufficient to enable a long and deep sleep, to get the most rest you can. This means making sure your mattress, duvets, and pillows are comfortable and supportive of your body during a deep sleep.
