World Sleep Day

Friday 19 March is World Sleep Day, and the theme for 2021 is ‘Regular Sleep, Healthy Future’.  The focus on regular sleep for 2021 is based on the benefits that regular sleep offers. Studies have demonstrated that stable bedtimes and rise times are associated with better sleep quality in young, middle-aged adults, and seniors.  Regular sleepers have better mood, psychomotor performance, and academic achievement.

 

The World Sleep Society recommends the following 10 steps to achieve healthy sleep

1. Fix a bedtime and an awakening time.
2. If you are in the habit of taking a nap, 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 soft drinks, as well as chocolate.
5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is ok.
6. Exercise regularly, but not right before bed.
7. Use comfortable bedding.
8. Find a comfortable temperature setting for sleeping (the optimal is 16-18°C) and keep the room well ventilated.
9. Try to block out all distracting noise and eliminate as much light as possible.
10. Reserve the bed for sleep and intimacy. Don’t use the bed as an office, workroom or recreation room.

 

There is lots more information, including the importance of sleep and ways to improve your sleep on our Staff Wellbeing Webpages.

The People and Organisational Development Team also run a training course on ‘How To Have A Better Night's Sleep And Re-Charge Your Rest’ which focuses on the importance of sleep and rest for wellbeing and performance.