WORLD SLEEP DAY, MARCH 16, 2018

WORLD SLEEP DAY, MARCH 16, 2018

THEME :Join the sleep world, Preserve your Rhythms of Life

* Sound sleep is one of the pillars of good health along with balanced diet and regular exercise.

* Who get an entire night's sleep without any interruptions experience lower rates of high blood pressure, diabetes, obesity and other chronic illness.

* There are 3 elements of sleep

1. Duration : The length of sleep should be sufficient for the sleeper to be rested and alert on the following day.

2. Continuity : Sleep should be seamless without fragmentation.

3. Depth : Sleep should be deep enough to be restorative.

* Quality sleep is important to ensure good health and quality of life.

* Lack of sleep is related to many psychological conditions such as depression and anxiety.

TIPS TO GET GOOD SLEEP :

1.fix a bed  time and a Awakening time.

2. Don's exceed 45 minutes of daytime sleep.

3. Avoid excessive alcohol ingestion  and do not smoke before 4 hrs of bed time.

4. Avoid caffeine.

5. Avoid heavy spicy and sugary foods in the dinner.

6. Exercise regularly.

7. Use a comfortable bedding.

8.Keep the room well ventilated.

9. Avoid Gadgets

10. Use very little lighting.

Foods that improve sleep :

1. Milk 

2. Almonds

3. Boiled eggs

4. Fortified Cereal

5. Herbal Tea

6. Banana

7. Rice

8. Cherries

9. Lettuce