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