We spend up to one-third of our lives sleeping. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being.
World Sleep Day (March 18) is a global awareness event held annually and hosted by World Sleep Society since 2008. It’s intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, and social aspects. It aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders.
Did You Know??? According to the official World Sleep Day organization’s site …
Good quality and restorative sleep is essential for day-to-day functioning. Studies suggest that sleep quality rather than quantity has a greater impact on quality of life and daytime functioning.
Lack of sleep or poor quality sleep is known to have a significant negative impact on our health in the long and short term. Next day effects of poor quality sleep include a negative impact on our attention span, memory recall and learning.
Insomnia affects between 30-45% of the adult population.
35% of people do not feel they get enough sleep, impacting both their physical and mental health
Sleep, like exercise and nutrition, is essential for metabolic regulation in children. There is evidence for a link between sleep duration and childhood obesity.
Breathing regularly during sleep is critical to maintain well-being and health. Persistent interruption of the breathing function during sleep is called sleep apnea. This is a pervasive and common disorder that affects 4% of men and 2% of women.
How to have a good sleep?
Healthier Sleep in Adults
- Fix a bedtime and an awakening time.
- If you are in the habit of taking siestas, do not exceed 45 minutes of daytime sleep.
- Avoid excessive alcohol ingestion 4 hours before bedtime and do not smoke.
- Avoid caffeine 6 hours before bedtime. This includes coffee, tea and many sodas, as well as chocolate.
- Avoid heavy, spicy, or sugary foods 4 hours before bedtime. A light snack before bed is acceptable.
- 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.
(Source: World Sleep Organization)
Soooo, what else could help you get a better sleep? We’ve come across a few helpful ideas …
Apple Fitness+: Exercise (both mentally and physically) is good for us throughout the day but as we wind down and prepare for sleep, we need to calm everything down.Apple Fitness+ offers guided meditation, yoga, and Time to Walk sessions all ideal ways to ease into the night. There are new sessions added every week with several timing options. All led by expert instructors and conveniently accessible whether you’re home or away.
Fitbit: If you’re curious about the quality of your sleep this handy device gives the user a good indication of sleep cycles. I can sleep a full 8 hours and but why do I still feel tired? With the information gathered you can find ways to adjust your daily habits and even share insights and speak with your health care professional to help you understand what’s going on with your sleep. By the way, we also love their meditation sessions including their series with Deepak Chopra.
Winkzzz Pillow: A customized pillow may be the magic to having a better sleep. Since we’re all not the same kind of sleepers, this Toronto-based company takes your sleeping preferences and creates a pillow specific to your sleeping style. Combining technology with medical expertise (Chiropractor Dr. William Heidary is a Clinical Director and the owner) their revolutionary approach aims to address sleeping issues like neck pain, muscle tension, and snoring.
Knix Sleepwear: Sleeping “au natural” is ideal but for us who are more comfortable with jammies best to seek out fabrics that are breathable. Even better when the technology in fabrics can help keeps you cool when needed and warm when needed. Our team have tried a few in the line including a recent collaboration with designer Anna Sui last fall. New this spring is this modal nightgown that offers wireless support and made with supersoft and breathable fabric.
Bathorium: Wind down with a soothing bath infused with calming essential oils from this Canadian brand. Several on our editorial team are avid users of the line that includes soothing and restorative bath soaks. The line is 100% free from gmo, toxins, fillers, artificial colours, artificial fragrances, and synthetic chemicals. Ingredients are sourced ethically and produced responsibly. Some of our favourite “crush” soaks include their Northern Sage Recovery, Sea Kelp Serenity, and Eucalyptus Apothecary.
Firebelly Tea: We know chamomile tea has natural calming properties but we’ve discovered Firebelly Tea’s PARADISE Tea that takes soothing to the next level. Not only does it have chamomile but it also includes lemon verbena (helps with relaxation and detox), lavender, apple sweet blackberry leaves, and rosehips. The result is heavenly and caffeine free.CBD: Scientific and medical research continues on the effectiveness of using CBD when it comes sleep. Many studies have shown positive results for people offering a more quality sleep and without the THC that gives you that “high”. While it can be a helpful sleeping aid, there are several ways to ingest CBD. From tinctures to edibles to drinks. You’ll still have to be over the age of majority in our province to purchase and it still continues to be regulated under government restrictions. We’ve found Dynathrive pomegranate chews to be high quality option. We discovered these at ERBN Green Market — a women-led shop that’s super friendly and helpful in answering all our CBD/THC lifestyle questions.