Heavenly sleep rules will help you to sleep peacefully and live long.

Every year, the third Friday of March is marked as a World Sleep Day. It aims to draw attention to the importance of sleep to our health, well-being, the prevalence of sleep disorders and opportunities to help people if they suffer from any of sleep dysfunction. This year’s World Sleep Day slogan was about quiet sleep and long life. Sleep is one of the three cornerstones of good health foundations, the other two – regular physical activity and healthy diet.

The sleep disorders, such as excessive sleepiness at day time, insomnia, sleep-wake rhythm disorders and parasomnia – spread all over the world, up to 45 percent population face them. International classification of sleep disorders states that there are almost 100 different sleep disorders. The majority of patients complaining of sleep disorders can help sleep professionals. Unfortunately, only one third part of patients suffering from sleep disorders, ask for help.

Lack of sleep or poor quality sleep has both short-term and long-term negative consequences. Already after one poor quality of sleep night, the next day it will be difficult to concentrate, study and remember. The consequences of long-term poor quality sleep or a lack of sleep is the obesity, diabetes, weakened immune system, or even the risk of some cancers. And if sleep disorder is prolonged, it can increase mortality. Lack of sleep definitely has an impact also on our mental health; it increases the likelihood of developing depression, psychosis or anxiety.

Even 46 percent of people suffering from frequent sleep disorders, miss the planned meetings, do not perform the intended work, and  in work are making mistakes, while in a staff group with good sleep, it happens only to 15 percent persons.

Remember that our quality sleep along with rational diet and regular movement leads to smooth process of metabolism, especially it is good for children. There is a connection between lack of sleep and children’s obesity, and it is more seen in the girls group.

Sleep duration must be sufficient to ensure vivacity and the rest sense in the next day. Sleep should be seamless, without significant interruptions. Sleep also should be deep enough to bring the forces.

In accordance with the principles of healthy sleep, sleep hygiene recommendations, you can improve sleep quality, integrity and avoid sleep deprivation. For that you should:

Keep a regular sleep mode.

If you are accustomed to go for a nap, it should not exceed 45 minutes.

Avoid higher alcohol intake and do not smoke 4 hours before bedtime.

Avoid caffeine containing foods and drinks for 6 hours before bedtime.

Avoid heavy, spicy, or sugary foods 4 hours before going to sleep. You can have an easy snack before bedtime.

Exercise regularly, but not before going to bed.

Sleep in a comfortable bed.

Find optimal sleeping temperature for yourself and good ventilate the bedroom.

Remove the noise and all what is disturbing the sleep, as much as possible reduce the amount of light in the bedroom.

Use the bed use only for sleep and intimate communication. Do not set a work or recreation space in the bed.

Sleep hygiene rules for children under 12 years:

Children should go to bed at the same time each day, preferably up to 21 hours.

Follow the nap mode for the corresponding age of child.

Create a ritual of constant preparation for sleep.

The child’s bedroom should be encouraging to sleep – cool, dark and quiet.

Encourage your child to fall asleep by himself.

Bright light id not suitable for bedtime and during the night, but you can increase the lighting in the morning.

Avoid strenuous exercise and heavy meals before going to bed.

Do not keep any electronic equipment in the bedroom: the mobile phone, TV, computer. Also, limit their use before bedtime.

Avoid food and drinks containing caffeine, including many carbonated drinks.

Follow a regular day and diet.

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