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?