13 March 2015 :: The World Sleep Day ( Friday of the second full week of March ) is an annual event organized by the World Sleep Day Committee of the World Association of Sleep Medicine ( WASM ) since 2008. It is aimed to celebrate the benefits of good and healthy sleep and to draw society attention to the burden of sleep problems and their medicine, education and social aspects; to promote sleep disorders prevention and management.
Through the World Sleep Day the WASM tries to raise awareness of sleep disorders and their better understanding and preventability, and to reduce the burden of sleep problems on society that constitute a global epidemic and threaten health and quality of life for as much as 45% of the world’s population.
The World Sleep Day is held annually on the Friday of the second full week of March. The first World Sleep Day was held on 14 March 2008. Events involving discussions, presentations of educational materials and exhibitions take place around the world and online.
This year’s theme is “When Sleep is Sound, Health and Happiness Abound,” focusing on insomnia, with several other identifying messages. Let’s take a look at each of the statements in this year’s slogan.
Sound Sleep — How do you know if you’re getting sound sleep?
If you are breathing well, dreaming well and resting well your sleep will be continuous and uninterrupted, deep and of adequate length resulting in restorative sound sleep. If all of these are achieved you should feel alert and rested throughout the day.
If you have the inability to sleep or deal with habitual sleepiness you may have insomnia, which can affect every aspect of your life.
Health Abounds :: People with any level of insomnia may not realize all of the health risks that can result from sleeplessness.
There is a higher risk of cardiovascular issues, as well as cognitive and memory deficits; children with insomnia may have learning disabilities and suffer behavioral problems.
Individuals that struggle with getting an entire night’s sleep without any interruptions also experience higher rates of high blood pressure, diabetes, obesity and other chronic illnesses.
Happiness Abounds :: Studies have shown that people with insomnia suffer from more symptoms of anxiety and depression than people without insomnia.
The quality of sleep can disturb day to day mood and affect relationships depending on how you socially interact and perform your daily activities.
With better sleep, life will result in a happier life for yourself and also for your colleagues, family and friends. It will also help prevent the aggravation of mental health illnesses.
World Sleep Day 2015
World Sleep Day is organized by the World Association of Sleep Medicine (WASM), an international association whose mission is to advance sleep health worldwide. This year, WASM is emphasizing awareness to insomnia with the slogan “When Sleep is Sound, Health and Happiness Abound.”
10 Commandments of Sleep
In addition to clinical sleep problems, poor sleep habits can cause poor quality sleep in adults. To help improve overall sleep and wellness, WSD has launched the
10 Commandments of Sleep Hygiene for Adults ::
1. Establish a regular bedtime and waking time.
2. If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol ingestion 4 hours before bedtime, and do not smoke.
4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
6. Exercise regularly, but not right before bed.
7. Use comfortable, inviting bedding.
8. Find a comfortable sleep temperature setting and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation.
Poor sleep affects about 25% of the world’s children, as well. To help improve children’ sleep and overall wellness, WSD has created the
10 Commandments of Healthy Sleep for Children ::
1. Make sure your child gets enough sleep by setting an age-appropriate bedtime and waketime.
2. Set consistent bedtime and wake-up times on both weekdays and weekends.
3. Establish a consistent bedtime routine that includes “quiet time.”
4. Encourage your child to fall asleep independently.
5. Avoid bright light at bedtime and during the night (including light from television or computer screens) and increase light exposure in the morning.
6. Keep all electronics, including televisions, computers and cell phones, out of the bedroom and limit use of electronics before bedtime.
7. Maintain a regular daily schedule, including consistent mealtimes.
8. Have an age-appropriate nap schedule.
9. Ensure plenty of exercise and time spent outside during the day.
10. Eliminate foods and beverages containing caffeine.