World sleep day

World Sleep Day is an internationally recognized event that builds connections and raises sleep health awareness among researchers, health care workers, patients, and the public. Participants from each of these stakeholder groups organize sleep health awareness activities in their local clinics, institutions, companies, and communities.

Sleep should be just as important as healthy eating and regular exercise, yet it is not given importance and attention. However, it has a great impact on our physical and mental well-being, health and performance.

It has happened to all of us that, due to work, study or social reasons, we went to bed late a few times and slept little.

Unfortunately, we also know how difficult the next day is and we just count the minutes until evening to fall back into bed and fall asleep.

 But what if someone is constantly having trouble sleeping and it's affecting them every day and night? Insomnia and sleepiness have now almost become a national disease.

Many times we don't realise how many things affect the quality of our sleep and that we rarely sleep well. That is why we need to pay more attention to its prevention and treatment.

Healthy sleep is more than simple duration. Three elements of good quality sleep are: 

• Duration: The length of sleep should be sufficient for the sleeper to be rested and alert the following day. This varies from person to person, but most healthy adults need at least 8 hours of sleep.
• Continuity: Sleep periods should be seamless without fragmentation.
• Depth: Sleep should be deep enough to be restorative.

Benefits of good sleep include:

• Sleep helps support memory and learning [1]
• Sleep supports brain health, and brain health supports sleep [2]
• Sleep helps the immune system to clear bacteria and viruses [3]
• Sleep helps to recycle old cells and maintain our bodies and energy levels [4]

Poor sleep health can have multiple significant impacts on human health: 

• Poor sleep has been linked to obesity [5], diabetes [6], coronary artery disease, and cardiovascular mortality [7].
• Trouble with thinking and concentration
• Mood changes

 

 

Tips for a better sleep:

Try the 10-3-2-1 method

Click here, if you want to find out more about it.

Dark bedroom

It may seem obvious, but many people overlook this important factor. It is important to have dark curtains and not to leave any lights on. Be it mood lighting, alarm clock, charger, etc.

(When I travel and sleep in hotels, I even pull out the bluetooth alarm clocks on the bedside table.)

Put away all your mobile, laptop, ipad devices

The blue light on these devices inhibits the release of melatonin, the hormone responsible for regulating our circadian rhythm, in our body.

Cool bedroom

To help you fall asleep, keep your bedroom temperature below average room temperature.

Research also shows that those who sleep in a cooler room wake up more relaxed and focused than those who sleep in an average room temperature or in a warmer room.

Again, this temperature is different for everyone, but what the World Sleep Society recommends for the bedroom is 15.5-19.5 degrees Celsius.

Try to go to bed and to wake up at the same time

Getting in sync with your body's natural wake and sleep cycle is one of the most important strategies for quality sleep.

Try essential oils when you go to bed

Research has also shown that the scent of lavender helps you sleep more deeply and wake up fresher.

In the evening, I put a little lavender essential oil on my wrist and inhale it for a few minutes using different breathing techniques, which also calms me down and helps me fall asleep.

https://panarom.hu/levendula-super-illoolaj-lavandula-super

I hope you found this article helpful and that you will be able to use some of our tips. 

Vanessa

References

[1] Reyes-Resina I, Samer S, Kreutz MR, et al. Molecular Mechanisms of Memory Consolidation That Operate During Sleep. Front Mol Neurosci 2021; 14: 767384. 2021/12/07. DOI: 10.3389/fnmol.2021.767384

[2] Ju YE, Lucey BP and Holtzman DM. Sleep and Alzheimer disease pathology--a bidirectional relationship. Nat Rev Neurol 2014; 10: 115-119. 2013/12/25. DOI: 10.1038/nrneurol.2013.269

[3] Haspel JA, Anafi R, Brown MK, et al. Perfect timing: circadian rhythms, sleep, and immunity - an NIH workshop summary. JCI Insight 2020; 5 2020/01/17. DOI: 10.1172/jci.insight.131487

 [4] Min S, Masanovic B, Bu T, et al. The Association Between Regular Physical Exercise, Sleep Patterns, Fasting, and Autophagy for Healthy Longevity and Well-Being: A Narrative Review. Front Psychol 2021; 12: 803421. 2021/12/21. DOI: 10.3389/fpsyg.2021.803421

[5] Covassin N, Singh P and Somers VK. Keeping Up With the Clock: Circadian Disruption and Obesity Risk. Hypertension 2016; 68: 1081-1090. 2016/09/14. DOI: 10.1161/HYPERTENSIONAHA.116.06588

[6] Itani O, Jike M, Watanabe N, et al. Short sleep duration and health outcomes: a systematic review, meta-analysis, and meta-regression. Sleep Med 2017; 32: 246-256. 2016/10/17. DOI: 10.1016/j.sleep.2016.08.006

[7]Covassin N and Singh P. Sleep Duration and Cardiovascular Disease Risk: Epidemiologic and Experimental Evidence. Sleep Med Clin 2016; 11: 81-89. 2016/03/15. DOI: 10.1016/j.jsmc.2015.10.007