World Sleep Day
World Sleep Day
This article has been written and medically approved by Pharmacist Conor McSorley GPhC Reg No. 2223070
World Sleep Day is an annual event organised by the World Sleep Society since 2008. Their goal is to celebrate the benefits of good and healthy sleep while raising awareness to the burden of sleep problems in order to promote the prevention and management of sleep disorders.
In addition to clinical sleep conditions, poor habits can lead to poor quality sleep by adults. To help improve your overall sleep and wellness, we have given you the top tips for healthier sleep.
Stick to a pattern
By getting yourself into a regular routine, you will naturally allow your body to programme itself to fall asleep and wake up at certain times
Avoid napping for longer than 45 minutes during the day
Napping longer than 45 minutes during the day will affect your body clock and throw your sleeping pattern out.
Don’t drink away your sleep
Avoiding excessive alcohol intake 4 hours before bedtime and not smoking can improve sleep quality. Similarly, leaving 6 hours after your last caffeine fix will also improve sleep quality.
Don’t eat into your sleep
Eating healthily improves sleep generally, however, some foods are particularly beneficial such as milk, chicken or pumpkin seeds. These foods contain serotonin, a hormone vital for the production of melatonin, the hormone that promotes sleep. Avoid spicy food and large meals in the hours before bed. Sugary food in general is also bad as it can cause energy spikes that play havoc with your body clock.
Exercise regularly but chill out before bedtime
Physical activity is not just great for sleep but for your health in general. All health plans should promote healthy eating, exercise and good sleeping habits. Avoid doing exercise less than two hours before bedtime, as the release of hormones in the body can result in difficulty sleeping.
Make sure your bed provides the correct support, comfort and space. A room temperature between 16 and 18°C is optimum however this may vary individually. A lack of clutter, along with pale colours and pleasant smells can create a soothing setting. Our range of Tisserand products include aromatic essential oils such as lavender and jasmine to help you relax.
Block out distractions
Block out all distracting noise and eliminate as much light as possible.