March 2022 Events: World Sleep Day

Hello everyone! March 18th is World Sleep Day.

World Sleep Day is a day dedicated to raising awareness of sleep problems, educating people about the importance of sleep, and giving people resources to help with getting enough sleep.

Benefits of getting enough sleep

Physical benefits:

• Reduced risk of obesity
• Reduced risk of heart disease
• Reduced risk of high blood pressure
• Reduced risk of type 2 diabetes
• Reduced risk of automobile accidents and workplace injuries
• Reduced inflammation
• Improved immune system function
• Improved athletic performance

Psychological benefits:

• Reduced risk of depression
• Improved social skills
• Improved emotion regulation
• Improved concentration and productivity

Tips for getting better sleep

Environmental tips:

• Dim the lights: lower the lights to tell the brain it’s time to sleep
• Turn off devices: blue light from computers, televisions, smartphones, and other devices can interfere with sleep rhythms
• Cool room: keep your bedroom at a comfortable temperature
• Quiet room: if your surroundings are noisy, you can try using either earplugs or a white noise machine to reduce outside noise at night
• Dark room: you can use curtains, shades, or an eye mask to block outside light

Behavioral tips:

• Stick to a sleep schedule: if you’re able to go to sleep and wake up at a similar time every day, this helps the body’s circadian rhythms work better
• Adjust your schedule gradually: if you need to change your sleep schedule, make that adjustment a little bit at a time (max difference of 1-2 hours per night) to allow your body to get used to the change
• Give yourself enough time to sleep: most adolescents need 8-10 hours of sleep per night and most adults need 7-8 hours of sleep per night
• Limit daytime naps: napping during the day can make it more difficult to fall asleep at night (though for people who work during the night, daytime naps may be necessary); if you do nap, keep naps short and earlier in the day
• Allow time to wind down: give yourself at least 30 minutes to do something quiet before falling asleep (e.g. listening to soft music, light stretching, reading a boring book)
• Practice deep breathing or meditation: this can help with stress reduction which improves sleep quality
• Do something else if you can’t sleep: if after 20 minutes you’re unable to fall asleep, get up and do something quiet/relaxing and go back to bed when you’re feeling tired

Physical tips:

• Manage your diet: avoid going to bed hungry or eating a large/heavy meal within a couple hours of bedtime
• Manage your fluid intake: drink enough at night to avoid waking up thirsty but not so much that you will wake up in the middle of the night needing to use the bathroom
• Reduce caffeine: avoid coffee, tea, or other caffeinated drinks at least 6 hours before bedtime since this can make the mind and body more active
• Reduce alcohol and nicotine: using these too often or too close to bedtime can also interfere with sleep; alcohol may help bring on sleep but it also reduces sleep quality
• Exercise: regular cardiovascular exercise has been shown to help reduce sleep issues; however, avoid exercising less than 3 hours before you go to sleep

Psychological tips:

• Stress management: organizing your life and reducing worries can help with sleep
• Write down worries: if you’re worried about something, jot it down and set it aside for tomorrow

If these tips don’t help or if you have a sleep problem such as apnea, restless legs syndrome, or narcolepsy, it may be best to talk with a physician or sleep specialist.

Reflection

What do you find helpful for getting enough sleep?

Sources:

https://www.daysoftheyear.com/days/world-sleep-day/

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips

https://sph.umich.edu/pursuit/2020posts/why-sleep-is-so-important-to-your-health.html

https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important

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