It seems like sleep has become more and more of a luxury, with many of us getting less and less, and a poorer quality sleep. We’ve lost the ability to enjoy a weekend lie in, or an afternoon nap, let alone get a good nights sleep on a regular basis. This World Sleep Day, we’ve taken a look at how we can maximise our chances of getting a good nights sleep, and increase our chances of awakening refreshed and alert.
In 2021, the World Sleep Society (WSS) is celebrating World Sleep Day by focusing on regular sleep (previous years have focused on Healthy Sleep, Healthy Aging, and Sleep Soundly, Nurture Life amongst others). According to the WSS, 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 [1]. According to Dr Lourdes DelRosso, co-chair of the World Sleep Day 2021 Committee, to help achieve a healthy sleep, the WSS recommends following these 10 simple steps [2]:
- 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.
How do you ensure you get a healthy sleep? Let us know in the comments below. I’ve found putting the smart phone down, picking up a book, gently scenting the bedroom with relaxing notes, and using sleep enhancing essential oils to really help me. According to Ben Phillips, from Australian Lifestyle Brand Buckley and Phillips, the best oils for sleep are Lavender combined with other oils like Sweet Orange, Ylang Ylang, Patchouli, Marjoram, Clary Sage and others. They make a Sleep Soundly blend (pictured) which incorporates most of these oils that I have found particularly helpful.
For more information on World Sleep Day, and the World Sleep Society, as well as references [1] and [2] above, click here: https://worldsleepday.org/
