The World Sleep Society (WSS) celebrates World sleep day on Friday, March 19, 2021. The slogan for the 14th annual World Sleep Day® is ‘Regular Sleep, Healthy Future.’ WSD is a call to all sleep professionals to advocate and educate the world about the importance of sleep for achieving an optimal quality of life and improve global health.
The focus on regular sleep for 2021 is based on the benefits that regular sleep offers. Studies have demonstrated that stable bedtimes and rise times are associated with better sleep quality in young, middle-aged adults, and seniors. Regular sleepers have better mood, psychomotor performance, and academic achievement.
The World Sleep Society recommends the following 10 steps to achieve healthy sleep
- Fix a bedtime and an awakening time.
- If you are in the habit of taking a nap, do not exceed 45 minutes of daytime sleep.
- Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
- Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
- Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
- Exercise regularly, but not right before bed.
- Use comfortable bedding.
- Find a comfortable temperature setting for sleeping and keep the room well ventilated.
- Block out all distracting noise and eliminate as much light as possible.
- Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room.
To participate in World Sleep Day, consider:
- Organizing an event to create excitement and generate interest in World Sleep Day.
- Circulating the official press release with sleep experts and local media.
- Distributing sleep patient literature such as booklets, leaflets and newsletters.
- Spreading the word on social media about #WorldSleepDay.
Learn more: worldsleepday.org