Regular Sleep for a Healthy Future.
World Sleep Day is March 19, with a focus on regular sleep and the benefits that come with regular sleep. Studies have demonstrated that stable bed and rise times are associated with better sleep quality and health benefits in young and middle aged adults, and seniors.
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.
While we are talking about sleep- if you find that these steps aren’t helping you to get that restful night sleep and suffer with the following:
- Excessive snoring
- Gasping during sleep
- Daytime sleepiness
- Morning headaches
- Not feeling refreshed
- Sore throat in the morning
You may have Sleep Apnea, which untreated can lead to fatigue and other serious conditions like heart disease.
Our Sleep Apnea Team based in our Palmerin Street store are here to help with any queries or concerns you may have when it comes to quality sleep, or lack of.