World Sleep Day 2023 will take place on Friday, March 17 and the theme for this World Sleep Day is Sleep is Essential for Health. Just like eating well and exercising, sleep is a behaviour that is foundational to one’s physical, mental, and social well-being. However, sleep is not yet commonly considered an essential behaviour for good health. World Sleep Day is an opportunity to promote sleep health!
The World Health Organisation defines “health” as “a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity”. Decades of research have demonstrated the significance of sleep for physical, mental, and social well-being. Sleep is essential to health…
- Sleep helps support memory and learning
- Sleep supports brain health, and brain health supports sleep
- Sleep helps the immune system to clear bacteria and viruses
- Sleep helps to recycle old cells and maintain our bodies and energy levels
How to sleep healthier as an adult…
- Fix a bedtime and an awakening time.
- If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
- Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
- Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
- Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
- Exercise regularly, but not right before bed.
- Use comfortable bedding.
- Find a comfortable temperature setting for sleeping and keep the room well ventilated.
- Block out all distracting noise and eliminate as much light as possible.
- Don’t use the bed as an office, workroom or recreation room.
How to help your child (aged birth to 12 years) sleep healthier…
- Have your child go to bed at the same time every night, preferably before 9:00PM.
- Your child should have an age-appropriate nap schedule.
- Establish a consistent, positive bedtime routine (this can include brushing teeth, songs, bedtime stories).
- The bedroom should be sleep friendly– cool, dark, and quiet.
- Encourage your child to fall asleep independently.
- Your child should avoid bright light at bedtime and during the night, and increase light exposure in the morning.
- Have your child avoid heavy meals and vigorous exercise close to bedtime.
- Keep all electronics, including televisions, computers, and cell phones, out of the child’s bedroom and limit the use of electronics before bedtime.
- Your child should avoid caffeine, including many sodas, coffee, and teas (as well as iced tea), and chocolate.
- Have your child keep a regular daily schedule, including consistent mealtimes.
