Friday, March 19th is the third annual World Sleep Day, sponsored by the World Association of Sleep Medicine (WASM).
The international event is not only meant to celebrate the act sleeping; it is also meant to raise awareness about sleep disorders like insomnia and sleep apnea.
According to the WASM, more than a third of adults in the world suffer from the nearly 80 sleep-related disorders.
The WASM has created the 10 Commandments of Sleep Hygiene - common sense recommendations that are rarely followed:
1. Fix a bedtime and an awakening time.
2. Limit daytime naps to 30-45 minutes.
3. Avoid excessive alcohol 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.
