World Sleep Day 2020
‘Better Sleep, Better Life, Better Planet,’
News Desk, News Nation 360: World Sleep Day 2020 will incorporate the slogan, Better Sleep, Better Life, Better Planet, highlighting sleep’s important place as a pillar of health. This focus is purposefully broad in meaning, surrounding the message that quality of life can be improved with healthy sleep. Conversely, when sleep fails, health declines, decreasing quality of life. Sound sleep is a treasured function. World Sleep Society has compiled ten tips for healthier sleep. These recommendations for children and adults can be viewed on worldsleepday.org under resources. A man spends one-third of his life sleeping. Yet, strangely, sleep is mostly neglected in our everyday lives. When we are young, we study and work sacrificing our sleep at the slightest pretext, often curtailing sleep for that extra hour of work/ studies. When we grow
old, we try to fall asleep at any cost and use and abuse sedatives in the process. Sound sleep is a treasured function and one of the core pillars of health. When sleep fails, health declines, decreasing quality of life. Sleep and energy balance are essential for health. Sleep also serves the very important function of information processing and memory consolidation. Sleep problems constitute a global epidemic that threatens health and quality of life for up to 45% of the world’s population. Three elements of good quality sleep are, 1) Duration - The length of sleep should be sufficient for the sleeper to be rested and alert the following day. 2) Continuity - Sleep periods should be seamless without fragmentation. 3) Depth - Sleep should be deep enough to be restorative. In India, the prevalence of obstructive sleep apnea is 13.7%. OSA is an independent risk factor for hypertension and other cardiovascular ailments and untreated sleep apnea may lead to heart diseases, stroke, diabetes, obesity, impotence and vascular dementia. In children, sleep apnea may be the underlying cause of neuropsychological disturbances. Both adults and children should be formally investigated in sleep centres if sleep apnea is suspected because both adult and pediatric sleep apnea is treatable and correctable; a correct and precise diagnosis is always required. 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 HYGIENE FOR CHILDREN [AGES BIRTH TO 12 YEARS] 1. Go to bed at the same time every night, preferably before 9:00 PM. 2. Have an age-appropriate nap schedule. 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). 10. Keep a regular daily schedule, including consistent mealtimes.
Pic: Krishnendu Kundu
Report: Anustup Kundu