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10 Tips to achieve a healthy sleep

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 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.

To participate in World Sleep Day, consider:

  • Organizing an event to create excitement and generate interest in World Sleep Day.
  • Circulating the official press release with sleep experts and local media.
  • Distributing sleep patient literature such as booklets, leaflets and newsletters. 
  • Spreading the word on social media about #WorldSleepDay.
Taken from worldsleepday.org

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