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Worlds Sleep Day 2021 - Regular Sleep, Healthy Future

Worlds Sleep Day 2021 - Regular Sleep, Healthy Future

We spend up to one-third of our lives sleeping. Sleep is crucial to our overall health and well-being.

 

World Sleep Day Co-chair Professor Fang Han says:

  • Expose yourself to natural daylight to help set your body clock
  • Build more activity into everyday life
  • Switching off before bedtime, relax
  • Positive emotions help overall health, wellbeing and good sleep.

 

35% of people say they don’t get enough sleep.

Effects of poor-quality sleep; poor attention span, memory recall and learning. Longer term associated effects; obesity, diabetes, weakened immune systems, cardiovascular disease and some cancers.

 

Healthier Sleep Hints for Adults

  • Fixed bedtime and awakening time
  • A siesta shouldn’t exceed 45 mins
  • Avoid excessive alcohol 4 hrs before bedtime and do not smoke
  • Avoid caffeine 6 hours before bedtime. Coffee, tea and many sodas, and chocolate
  • Avoid heavy, spicy, or sugary foods 4 hours before bedtime
  • 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 only