Sleep Tips for World Sleep Day

Today is World Sleep Day, as proclaimed by the World Association of Sleep Medicine (WASM).  They proclaim this day every year to create “a platform for medical professionals to deliver the message of the importance of healthy sleep to the public.”  In a news release out this week, they also gave 10 commonsense tips to help you get a better night’s sleep.  This is your homework for the weekend!

  1. Fix a bedtime and an awakening 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 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 bed as an office, workroom or recreation room.

You can read the entire news release here.