Tips to get a good night sleep:
1.Turn off your gadgets whilst asleep, never sleep with the TV or computer on near you, the flickering will disturb your sleep and if possible switch off all gadgets 1 hour before you sleep to avoid straining your eyes which would make it more difficult for you to fall asleep.
2. Avoid eating anything 1 hour before you go to sleep. Your stomach will still process foods even you’re asleep but this process will disrupt your sleep patterns
3. If you are having problems getting any sleep, try waking up and getting out of bed earlier. It might sound strange but it will actually help you a lot the next night and you will fall asleep easier.
4. Let go of your worries. Stress won’t let you sleep. Meditate or try relaxation techniques to let go of unnecessary stress.
5. Work out, go for a walk or gym it helps you sleep but don’t do any physical exercise 4 hours before you go to sleep it will be counterproductive if you do so
6. Have a hot drink 30 minutes before you go to bed, it helps a lot. But make sure it is not coffee or tea (as tea still contains caffeine) ! Perhaps some honey with lemon might do the trick
7. Listen to Music, it is much better than spending time on the laptop or watching TV right before you sleep
8. No alcohol. Although alcohol will help you pass out, your sleep patterns will be erratic and you might wake up even more tired.
9. Spend more time outside in bright light during the day, this will help your natural body rhythm and will help you fall asleep more as soon as you turn off the lights
10. Go to bed at the same time every night, this will help you get a good rhythm and you will program your body to fall asleep at the same time everyday.
The World Sleep Day (Friday of the second full week of March), this year: Friday 17th March, is an annual event organized by the World Sleep Day Committee of the World Association of Sleep Medicine (WASM) since 2008. It is aimed to celebrate the benefits of good and healthy sleep and to draw attention to the burden of sleep problems and their medicine, education and social aspects; to promote sleep disorders prevention and management.
Through the World Sleep Day the WASM tries to raise awareness of sleep disorders and their better understanding and preventability, and to reduce the burden of sleep problems on society that constitutes a global epidemic and threaten health and quality of life for as much as 45% of the world’s population.