If you’ve been having a tough time falling asleep, you’re not alone. In the Philippines, over 10 million people suffer from insomnia. Thanks to our pandemic-born work from home habits and the 24/7 hustle culture we’ve developed, that number is sure to have skyrocketed. Good sleep is an essential part of staying healthy, and that’s what World Sleep Day advocates for.
World Sleep Day is an annual event that calls awareness to the importance of sleep. We all know that getting a good night’s rest is important, but knowing something and actually following through are two different things.
This year’s theme for World Sleep Day is “Regular sleep, healthy future.” We honestly feel seen. With health being the top priority for most people these days, creating the right routine for a good night’s sleep is imperative.
Aside from doing your skincare before tucking in, creating a sleep hygiene routine is a tool you can use to cultivate better sleeping habits. Sleep hygiene is a term used to describe setting up a bedroom environment and daily routine that will set you up for an express ticket to dreamland with no stops in between.
According to the World Sleep Society (the organization behind World Sleep Day) here are a few things you can do to get better at falling—and staying—asleep.
Sleep tips for adults
- Fix a bedtime and an awakening time.
- If you take naps, don’t exceed 45 minutes of daytime sleep.
- Avoid excessive alcohol ingestion and smoking four hours before bedtime.
- Avoid caffeine six hours before bedtime—this includes coffee, tea, sodas and chocolate.
- Avoid heavy, spicy, or sugary foods four hours before bedtime. A light snack before bed is okay.
- Exercise regularly, but not right before bed.
- Use comfortable bedding.
- Find a comfortable temperature setting for sleeping and keep the room well ventilated.
- Block out all distracting noise and eliminate as much light as possible.
- Reserve the bed for sleep and sex. Don’t use the bed as an office, workroom or recreation room.
These days, kids are having a tough time sleeping, too. Online classes have wreaked havoc on their daily routines, which has surely made an impact on their nightly ones. If your child is having difficulty sleeping, here are some tips that might help.
Sleep tips for kids aged 0-12
- Have your child go to bed at the same time every night, preferably before 9 p.m.
- Your child should have an age-appropriate nap schedule.
- Establish a consistent, positive bedtime routine (this can include brushing teeth, songs, bedtime stories).
- The bedroom should be sleep friendly—cool, dark and quiet.
- Encourage your child to fall asleep independently.
- Your child should avoid bright light at bedtime and during the night, and increase light exposure in the morning.
- Have your child avoid heavy meals and vigorous exercise close to bedtime.
- Keep all electronics, including televisions, computers and cellphones, out of the child’s bedroom and limit the use of electronics before bedtime.
- Your child should avoid caffeine, like sodas, coffee, teas (including the iced variety) and chocolate.
- Have your child keep a regular daily schedule, including consistent mealtimes.
While sleep may be elusive, we can always configure ways to make it easier for us to achieve. With COVID-19 cases on the rise, our best course of action (if possible) is to stay home and build the sleep routine of our literal dreams. With that, we bid you good luck and good night.