Παγκόσμια Ημέρα Ύπνου
International Sleep Day: Better Sleep, Better Life, Better Planet
Sleep constitutes a vital function indispensable to a person’s good health and well-being. The World Health Organization acknowledges the importance of sleep and has, therefore, established the third Friday of March as International Sleep Day. This recurrence aims at creating awareness among the public and all health workers over the importance of sleep on our health and the repercussions of insomnia.
Defining sleep
Sleep is a normal, periodic state of calmness during which takes place a temporary shift of conscience of the outside environment with a subsequent reduction of muscular activity, metabolism, and response to stimuli.
Why is sleep needed
Sleep is a vital component of our health in general, as it affects the mental, physical, and emotional well-being of adults and children. Sleep is a human privilege that oftentimes is strained by the modern way of living or sleep disorders, such as the obstructive sleep apnoea.
Sleep behaviours and revitalisation
The importance of sleeping well is no new concept. In fact, more than 2000 years ago, Hippocrates stated that disease occurs either when we sleep too much or when we stay awake too long.
Sleep is a vital component of our general health and well-being. By sleeping sufficiently, we boost up our energy levels and lucidity, we rest, and we feel revitalized. Accordingly, insufficient sleep increases the probability of various health conditions and diseases ranging from diabetes to depression.
The importance of quality sleep and its correlation to well-being, productivity and sociality
Lack of quality and sufficient sleep, stemming from sleep disorders, such as obstructive sleep apnoea, insomnia, and restless legs syndrome, seriously threatens a person’s physical, mental, and emotional health. Clinical research shows that sleep deprivation affects work and concentration, and causes memory loss, mental fatigue, alertness, irritability, sleepiness, impacting our social abilities. Contrarily, research shows that sufficient sleep provides numerous benefits: encourages productivity, sociality, and the overall well-being of a person.
Results of clinical research inform us that getting appropriate sleep may:
- Improve the overall well-being and quality of life
- Strengthen the immune system
- Increase work or school efficiency
- Boost memory
- Contribute to diabetes prevention
- Prevent vascular complications, such as hypertension, heart disease, and stroke
- Decrease the risk of premature death
Environmental conditions affecting sleep
Environmental conditions, such as temperature, noise, light, electronic devices, the mattress we sleep on, play an important role in a person’s ability to get enough and quality sleep and, therefore, to enjoy well-being.
For example, an Israeli study on students showed that teenagers making excessive use of electronic devices (i.e., they had tv in their room etc.) they went to sleep later at night, slept less and during the day faced issues related to sleep deprivation. Such findings raise concerns over public health regarding the way of living of young people.
Environmental noise is yet another important component affecting our ability to sleep sufficiently. High levels of noise during sleep might decrease sleep intensity, cause frequent wake-ups and may even increase anxiety levels.
There are various ways of limiting noise and other environmental conditions impeding our sleep:
- Make your bed an inviting place.
- Turn off the lights. Tell your body that is sleep time and eliminate all light sources.
- Turn off the tv. Keep all electronic devices out of your bedroom.
- Make sure that noise levels are considerably lower than during the day. Eliminate distracting noises by turning off electronic devices, closing doors and windows so as to isolate external noise.
- Make sure the temperature in your bedroom promotes a comfortable sleep.
10 good sleep tips
1. Establish a regular time for going to bed and waking up.
2. If you enjoy a midday nap, make sure it doesn’t exceed 45 minutes.
3. Avoid excessive alcohol consumption 4 hours prior to bed time and don’t smoke.
4. Avoid caffeine consumption 6 hours prior to bed time. Caffeine is contained in coffee, tea, and several refreshments, as well as chocolate.
5. Avoid heavy, spicy or sugar-rich foods 4 hours prior to bed time. Prefer a light snack before going to bed.
6. Exercise regularly but not right before bed time.
7. Make sure your bed is comfortable.
8. Make sure your room is sufficiently ventilated and has the right temperature.
9. Eliminate and source of noise and light.
10. Remember that your bed is for sleep, not for work or entertainment.
25% of children are affected by sleep disorders
1. Make sure your child gets enough sleep, goes to bed at an appropriate time and wakes up when they are supposed to.
2. Follow a consistent sleep time week days and weekends.
3. Establish a sleep routine including “quiet time”.
4. Encourage your child to sleep independently.
5. Avoid intense light sources when going to bed and during the night (including tv and computer light) and increase morning light exposure.
6. Keep all electronic devices, such as tv, computers and mobile phones, outside their bedroom when sleep time approaches.
7. Keep a regular daily meal schedule.
8. Include in their daily program nap time for little ones, according to their age.
9. Make sure children exercise sufficiently during the day and spend sufficient time outdoors.
10. Eliminate foods and drinks containing caffeine.
