Voice of Commonwealth

World Sleep Day 2023: Avoid these habits before bedtime

Share

Canada (Commonwealth Union)_ World Sleep Day is an annual commemoration that raises awareness of sleep-related concerns, such as healthcare, education, social issues, and driving safety, while also promoting better prevention and management of sleep disorders to alleviate the burden on society. The International Sleep Society’s World Sleep Day Committee, established by WASM and WSF, organizes this event. It is observed on the Friday before the spring equinox and has been held every year since 2008.

This day serves as a source of celebration and assistance for individuals who struggle with severe sleep disorders. It is observed in more than 70 countries worldwide and features 155 events each year. World Sleep Day covers various sleep-related subjects, including sleep medicine, sleep education, and the societal implications of inadequate sleep on daily life. Sleep problems are a modern issue that can range from minor to severe and have the potential to take over an individual’s entire life if left unaddressed.

The theme for this year’s World Sleep Day is “Sleep is Essential for Health.” Sleep is a crucial habit for maintaining physical, mental, and social well-being, much like healthy diet and regular exercise. Despite this, many people do not view sleep as an essential habit fot optimal health. While a natural shift in sleep-wake cycles due to aging can result in a lack of high-quality sleep, there are also various other changeable factors that may contribute to poor sleep. In this article, we will explore some of the most common reasons why people constantly struggle to get proper sleep. Here are some reasons why you might be experiencing poor sleep consistently.

Unhealthy Eating Habits

ndtv.com

Eating spicy foods can worsen heartburn. Consuming large, heavy meals can contribute to weight gain, which is a major risk factor for sleep apnea and can cause discomfort while sleeping. Even a cup of coffee in the morning can be problematic, as too much caffeine can keep you awake at night. It can take up to six hours for half of the caffeine in your system to be eliminated.

Late-Night Exercise

arstechnica.com

Regular physical activity is crucial for a healthy lifestyle. However, exercising late at night can increase your heart rate, making it difficult to fall asleep. To ensure that you get enough sleep, consider scheduling your workout several hours earlier.

Screen Time Before Bed

Although it can be difficult, spending too much time on electronic devices may be disrupting your sleep. Studies have linked sleep problems to the blue light emitted by backlit devices. Blue light can interfere with your circadian rhythm, making it difficult to fall asleep.

Stress

A stressful day can result in restless sleep, which can lead to a tired morning. A tired morning can contribute to stress and increase the likelihood of another restless night. Breaking the cycle of stress and sleep can be difficult, but taking a few weeks to relax and unwind can help rebalance your body and improve your sleep quality.

rand.org

Eating too close to bedtime

While a small snack before bedtime is fine, eating a large meal or consuming too much food can make you feel physically uncomfortable when you lie down. Additionally, heartburn, which is caused by the reflux of acid and food into the esophagus after eating, is a common condition that can prevent you from falling asleep.

Using stimulants

Stimulants like caffeine, which are found in coffee, tea, cola, and other beverages, can make it difficult to fall asleep if consumed in the late afternoon or evening. Nicotine, which is present in tobacco products, is another stimulant that can disturb sleep. Although alcohol can help you fall asleep, it also prevents deep sleep and can cause nighttime awakenings.

indianexpress.com

Breathing difficulties

Breathing difficulties can make it more difficult to fall asleep and increase the likelihood of nocturnal asthma attacks, which can abruptly awaken the sleeper. Breathing problems may be exacerbated by fear of having an attack, steroid use, or other breathing treatments that also have a stimulating effect similar to caffeine.

Read more

More News