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Happy World Sleep Day 2018 !

Today, we can sleep ALL DAY....! ​

Jokes aside, WeSleep is so proud to join the World Sleep Day phenomenon. World Sleep Day’s slogan this year is :

"Join the Sleep World, Preserve Your Rhythms to Enjoy Life", intended to emphasize the importance of circadian rhythms in healthy sleep, and inspired by the recent Nobel Prize in Physiology or Medicine assigned to three researchers who have dedicated their studies to circadian rhythms.

• Sound sleep is one of the 3 pillars of good health along with a balanced diet and regular exercise.

• Sleep problems constitute a global epidemic that threatens health and quality of life for up to 45% of the world’s population.3Individuals who get an entire night’s sleep without any interruptions experience lower rates of high blood pressure, diabetes, obesity and other chronic illnesses

• Most sleep disorders are preventable or treatable, yet less than one-third of sufferers seek professional help

• There are close to 100 disorders of sleep, but most are modifiable and manageable with the help of sleep specialists.

Following the guidelines of Sleep Hygiene can help to prevent poor quality nocturnal sleep, short duration of sleep, fragmentation of sleep and serious sleep deprivation in adults.

 

10 COMMANDMENTS OF SLEEP HYGIENE FOR ADULTS

  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.

10 COMMANDMENTS OF SLEEP HYGIENCE FOR CHILDREN [AGES BIRTH TO 12 YEARS]

  1. Go to bed at the same time every night, preferably before 9:00PM.
  2. Have an age-appropriate nap schedule.
  3. 3. Establish a consistent bedtime routine.
  4. Make your child’s bedroom sleep conducive – cool, dark, and quiet.
  5. Encourage your child to fall asleep independently.
  6. Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
  7. Avoid heavy meals and vigorous exercise close to bedtime.
  8. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
  9. Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).

Keep a regular daily schedule, including consistent mealtimes.

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