Sleep is “essential for health,” and in the week that marks World Sleep Day, on the 15th of March, the Regional Directorate for Health highlights its importance and its fundamental contribution to promoting our physical, mental, and social well-being.
“Sleep is an essential behavioural state that is a natural part of every person’s life and occupies a third of our lives,” affirms the DRS, adding that “good sleeping habits improve our well-being, mood, concentration, and productivity, as well as family and social relationships.” Sleep allows us to stay focused, consolidate memory and learning, promote brain health, and maintain energy levels.”
However, the fast pace of day-to-day life sometimes limits the time needed to stop and achieve a good night’s sleep, which can negatively affect our health by increasing the risk for various diseases, decreasing performance and productivity, the ability to think and make decisions, concentration, and memory, making it more likely that mistakes and accidents will happen.”
Quality sleep should be a priority throughout the year and, the DRS recommends the following sleeping habits.
“- Be consistent and set regular bedtimes and wake-up times. Go to bed at the same time every night and get up at the same time every morning;
– Create a suitable sleeping environment. Keep your bedroom quiet, dark, relaxing, and at a comfortable temperature;
– Avoid large meals and alcoholic beverages before bed. They can prevent deep, restful sleep;
– Avoid nicotine and caffeine. They are stimulant substances that keep you awake;
– Limit electronic devices before bedtime. Read a book, listen to soothing music, or do another relaxing activity;
– Don’t stay awake in bed. If you can’t sleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.
– Get some exercise every day. 20 to 30 minutes daily, but no later than a few hours before bed, can help you fall asleep more easily at night.
– Consult a healthcare professional if you have trouble sleeping or if you feel exhausted during the day. Most sleep disorders can be treated effectively.”
Samantha Gannon
info at madeira-weekly.com
