World Sleep Day in March 19th!

-

The World Sleep Society (WSS) celebrates World sleep day on Friday, March 19, 2021. The slogan for the 14th annual World Sleep Day® is ‘Regular Sleep, Healthy Future.’  WSD is a call to all sleep professionals to advocate and educate the world about the importance of sleep for achieving an optimal quality of life and improve global health. 


The World Sleep Society recommends the following 10 steps to achieve healthy sleep

  1. Fix a bedtime and an awakening time.
  2. If you are in the habit of taking a nap, do not exceed 45 minutes of daytime sleep.
  3. Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
  4. Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
  5. Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
  6. Exercise regularly, but not right before bed.
  7. Use comfortable bedding.
  8. Find a comfortable temperature setting for sleeping and keep the room well ventilated.
  9. Block out all distracting noise and eliminate as much light as possible.
  10. Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room.

Comments

Post a Comment

Popular posts from this blog

Focus on Finance: Establishing an Emergency Fund

-
Image
Planning ahead and creating an emergency fund is one way to give yourself a buffer from financial burdens and peace of mind by expecting the unexpected.  There are important links between  money and mental health . U nderstanding how they affect each other can help you achieve better financial and mental health. What:  An  emergency fund  is designed to protect you against unexpected expenses.  These could be a serious illness or a very big home repair.  To prepare for these types of events, it is important to save between 3-6 months’ worth of expenses depending on your situation.  Use this calculator  for a guide. Who:  Everyone needs an emergency fund!  Currently stable finances can become unstable quickly.  Natural disasters, a shifting economy, a split from a partner would all be times when an emergency fund could be used.  An emergency fund is invaluable for increasing the number of options available during bad times....
Read more

Self-Care for the Holidays

-
Image
The holidays can spark a lot of joy but can sometimes come with a lot of stress as well. Taking care of yourself during this time will allow more space for you to enjoy whatever you have going on - time-off, family, friends, traditions, social events, etc.! Here are some self-care reminders, especially if you are focused on those around you: Prioritize rest and sleep: Maintain a consistent sleep schedule and make sure to rest in the ways that truly nourish you. Make supportive food choices: Balance festive treats with nutritious meals. Find a healthy balance for your social time: It's ok to say no to certain events, know your limits, and allow yourself to take social breaks as needed. Express emotions openly: Allow yourself to feel and express joy, sadness, or stress.  Stay hydrated: Drink water throughout the day and be mindful of alcohol consumption Cultivate gratitude: Focus on a few things that you are thankful for on a daily basis.
Read more

Are you Balanced??

-
Image
Have you ever wondered if you need to improve your balance? There are a variety of simple tests you can do to see how you measure up to National Standards! For the Stork Balance Test: Remove your shoes and place the hands on the hips, then position the non-supporting foot against the inside knee of the supporting leg. Take one minute to practice. Raise your heel to balance on the ball of your foot. The stopwatch is started as the heel is raised from the floor. The stopwatch is stopped if any of the follow occur: the hands come off the hips the supporting foot swivels or moves (hops) in any direction the non-supporting foot loses contact with the knee. the heel of the supporting foot touches the floor. For the Balance Beam Test:  You will have 30 seconds to walk the entire length of the beam/curb (approximately 4 inches wide and 20 feet long) and back. Start at one end, step up onto the beam, walk the length to the other end, make a 180 degree turn and return back...
Read more

Tips From Empower: How Purposeful Spending Contributes to Long Term Happiness

-
Image
  Would it surprise you to know that some  30% of Americans have tapped into a savings account  or rainy-day fund to fuel their travel plans this summer? In this period of higher costs where everything from Airpods to airplane tickets are more expensive, consumers are having to prioritize where their money goes more than ever. Surprisingly, more people are choosing experiences over things. Even with the pinch of high inflation, there’s a way to feel good about your spending. Purposeful spending – like paying for an experience that’s been on your bucket list for a while – can contribute more to long-term happiness than the latest trend or gadget that’s purchased on a whim. Let’s take a closer look at the science behind spending and see how our savings tools can help you spend your cents smarter. Short-term versus long-term happiness While buying things might provide momentary happiness,  research from the University of Texas  suggests that experiences win out. 1 ...
Read more

A Positive 'To-Do' List of 30 Things to Start Doing for Yourself this Year:

-
Image
Start spending time with the right people.   These are the people you enjoy, who love and appreciate you, and who encourage you to improve in healthy and exciting ways.  They are the ones who make you feel more alive, and not only embrace who you are now, but also embrace and embody who you want to be, unconditionally. Start facing your problems head on.   It isn't your problems that define you, but how you react to them and recover from them.  Problems will not disappear unless you take action.  Do what you can, when you can, and acknowledge what you've done.  It’s all about taking baby steps in the right direction, inch by inch.  These inches count, they add up to yards and miles in the long run. Start being honest with yourself about everything.   Be honest about what’s right, as well as what needs to be changed.  Be honest about what you want to achieve and who you want to become.  Be honest with every aspect of your l...
Read more

Make your attitude, GRATITUDE! 2013 Challenge

-
Image
Make your attitude, GRATITUDE: 2013 Challenge   Participant Instructions Why Gratitude? Researchers are finding that individuals who exhibit and express the most gratitude are happier, healthier, and more energetic. They also tend to eat healthier and exercise more frequently. Grateful people report fewer symptoms such as headaches, stomachaches, nausea, and skin conditions. Practicing gratitude can decrease loneliness, stress levels, anxiety and depression. ·          Challenge runs January 1 - 31 ·          REGISTER HERE by December 21 ·          Participate solo or as a team. ·          Earn 1 point for each day that you practice gratitude. ·          Receive individual/team posters. ·          Receive daily tips foc...
Read more

Bad Work Habits to Break

-
Image
There are all different kinds of bad work habits. There are those that we tend to think of as procrastination methods, habits that wreak havoc on your productivity. Then there are those that make you work harder and impose additional stresses on your life. Then there are the bad habits happen as a result of being busy and stressed at work, but don't necessarily happen at our desks. Regardless, all of these bad habits have something to do with how we work, and affect our productivity, and how we feel when working. The trick is to first identify our bad habits. Breaking these habits will guard you from becoming a victim of your own self-destructive behaviors. Here's a list of seven very common bad habits that will threaten your integrity and performance at work (and after work!) -- and what you can do about them. 1. You "multitask."  Several studies have recently come to light that revealed multitasking to actually be counterproductive. If you think you'll do...
Read more