In 2021 I’m answering a list of weekly journal questions. Read about it here.
Learned something new? What did you learn? How did it help you?
Today is World Sleep Day, an annual event organized by the World Sleep Day Committee of the World Sleep Society (who knew, right).
World Sleep Day is an annual event, intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects and driving. It is organized by the World Sleep Day Committee of World Sleep Society and aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders. World Sleep Day is held the Friday before Spring Vernal Equinox of each year.
World Sleep Society
Okay, so I didn’t know any of that before this week, but that wasn’t the “what I learnt” point of this post. As part of the event, Dr Michael Mosley (British author of Fast Sleep) gave an Australian interview to help Aussie insomiacs. I struggle with getting much sleep, so I watched the replay. Some of what was said I knew, but there were a few things I didn’t.
What I did know…
– avoid screens (ANY screens) in the bedroom
– ideal temperature for the bedroom is 18’c (64’F)
– bedroom needs to be dark
– bedroom needs to be quiet
What I didn’t know…
– you need a sleep routine, same time to bed and same time out of bed EVERY day (the out of bed is more important)
– if you can’t sleep, get out of bed and read elsewhere (or listen to music – but boring music and book), then when you feel tired back to bed
– a technique to help you get to sleep is breathe in through nose for a count of 4, hold for 2, out through mouth for 4
– when you get out of bed in the morning you need bright light (so open the blinds)
– a fibre rich diet (especially legumes) is really good for sleep, particularly deep sleep
Want to test if you are getting enough sleep? Try and have an afternoon nap. Set the alarm for 15 minutes. If you fall asleep in that time you aren’t getting enough sleep. Although, I can’t fall asleep in 15 minutes, but I know I am not getting enough sleep.
Do you get enough sleep?
March 19, 2021 at 10:17 pm
My fitbit tracks my sleep and it’s super cool to see the trends! Lately, I have been going super good! I have a 7.5 hour sleep goal which I don’t always hit but that’s ok! Lol
I don’t follow a lot of these rules but some of them ☺️
March 21, 2021 at 1:15 pm
I am aiming to get to between 6 and 7 hours. If I can do that I will be thrilled!
April 1, 2021 at 9:42 pm
I’m not sure I’d want to see mine, lol. But I think that would be useful (only I don’t have a fitbit).
March 20, 2021 at 1:25 am
Good tips! Or you could just channel the dog. They never have trouble sleeping.
March 21, 2021 at 1:15 pm
I know! I always think I’d like to be a dog in my house…
March 20, 2021 at 6:05 am
My husband has been having trouble sleeping for weeks now, and that impacts my sleep, as well. I usually do okay, but sometimes I will wake up and my mind just turns on like flipping a switch. Fortunately, there are plenty of podcasts and meditations for sleep, and those do help.
March 21, 2021 at 1:16 pm
Ugh, that’s what my brain does as well. I need the off switch 😉
March 20, 2021 at 8:52 am
My sleep is starting to get better. It was a rare and scary thing back around January. Now we don’t have the same turmoil to mess with us.
I told you a month or two ago that I tried every thing, even Valerian root. That gave me sleep paralysis at one point and I had a realHey, Mr. Spaceman
moment. I am still not going to say a word about if my footprints glowed or not.
March 21, 2021 at 1:18 pm
Every time you write Hey Mr Spaceman, my brain changes it to Hey Mr Postman (The Carpenters) and I think “whaaa?” until my brain clicks into gear, lol. I haven’t tried anything to help me sleep – hoping I can retrain my body.
March 23, 2021 at 9:04 am
I hope you are safe and dry, I saw that those storms dumped on Canberra too. Stay safe, my friend.
March 20, 2021 at 10:29 am
I definitely need a nap today, but I’m dealing with a migraine and the upstairs neighbor was particularly loud last night. (My roommate has it worse. She’s been having many nights without sleep due to the noise.) More often than not lately, I have gotten enough sleep.
March 21, 2021 at 1:18 pm
Oh, migraines are definitely nap worthy. Go back to bed in a darkened room and sleep it off. (((hugs)))