What if there was a pill that would prolong life, increase energy, improve concentration and boost mood?
It already exists, except it’s not medicine. It’s simply a good night’s sleep.
You’re invited to celebrate the power of sleep on World Sleep Day, being held this year on March 15, 2013.
Harnessing the power of sleep: 10 commandments
To sleep well, follow the 10 commandments of sleep:
1. Fix a bedtime and an awakening time.
2. If you are in the habit of taking siestas (naps), 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 bedding.
8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
9. Block out all distracting noise and eliminate as much light as possible.
10.Reserve the bed for sleep and sex. Don’t use the bedroom as an office, workroom or recreation room.
World Sleep Day 2013
The theme of World Sleep Day 2013 is “Good sleep, healthy aging.” Research has shown that sleep is as vital to healthy growth in childhood — as well as aging well in late adulthood — as good nutrition and regular activity. Because we spend up to one-third of our lives sleeping, it’s wise to consider its effects on overall health.
Lack of sleep, or poor quality sleep, is known to have a significant negative impact on health, both in the short and long term. Poor sleep has been associated with obesity, diabetes, weakened immune systems and even some cancers, as well as many psychological conditions such as depression and anxiety.
World Sleep Day will be held on March 15, 2013, to help draw attention to the restorative, health-boosting effects of sleep. It truly is nature’s best medicine.
How to get involved
World Sleep Day is organized by the World Association of Sleep Medicine (WASM), an international association whose mission is to advance sleep health worldwide.
“World Sleep Day is a worldwide wake-up call,” says Antonio Culebras, M.D., professor of neurology at SUNY, Upstate Medical University in Syracuse, New York and co-chair of the World Sleep Day Committee. “We want more people to be aware of the enormous importance of sleep to our health. This year’s focus on healthy aging could not be more timely as we all look for ways to truly enjoy growing older.”
You can get involved in World Sleep Day by becoming a delegate.
World Sleep Day delegates work locally to spread awareness of sleep issues by contacting local media, organizing public awareness events, hosting conferences and more.
For more information on World Sleep Day or becoming a delegate, please visit www.worldsleepday.org.