The World Health Organization designated the third Friday of March as World Sleep Day, in order to inform people about the importance of sleep to our health and the consequences of insomnia.
More than two million Greeks suffer from sleep disorders, while almost one out of three adults faces similar problems across the European Union. This phenomenon mainly affects women, people who work in shifts and the elderly. In addition, children and adolescents lose precious hours of sleep since social media came dynamically into their lives, significantly affecting their concentration and hence their learning ability, plus behavior and physical development.
In general, lack of sleep increases the chances of obtaining additional weight, as well as the chances of substance abuse (drugs, cigarettes, alcohol), of hypertension, cardiovascular problems, diabetes and Alzheimer’s disease, the incidence of infections and other diseases, while it is closely linked with mental diseases, as it dramatically increases the risk of developing depression.
But how much sleep do we need? The American National Sleep Foundation recommends:
- Preschool children (3-5 years old): 10 to 13 hours
- School-age children (6-13 years old): 9-11 hours
- Adolescents (14-17 years old): 8-10 hours
- Adults: 7-9 hours
So what can you do so as not to lose your sleep? Many things, such as:
Indulge in the warm embrace of Hydrotherapy! The immersion in hot water at least two hours before bed, releases endorphins, the natural remedy that guarantees a good sleep.
- Stick to a sleep schedule of the same bedtime and wake up time and leave your body’s clock to do the job afterwards.
- Exercise, but make sure that you stop at least 4 hours before bedtime, so that you have enough time to calm down.
- Sleep in total darkness, because that is when our body naturally acknowledges that we have to sleep.
- Quit smoking! Surveys have shown that smokers rest in their sleep 4 times less than non-smokers and of course their breath does not offer them the relaxation they need.
- Coffee is not suitable for all hours… By the moment that caffeine or theine are being consumed, they remain in the body for about 8 hours, so the afternoon coffee, as well as tea, some soft drinks and even chocolate, should be excluded from your afternoon menu…
- Set aside your mobile phone and other devices and get your hands on a good book. Your eyelids will soon be ready to close.
- Do not sleep with mobile phones, tablets, laptop, etc., inside your bedroom. Moreover, it is as well preferable not to have Wi-Fi.
- Select a quality mattress and a good pillow, prerequisites for a good sleep.
- Lie in your bed and listen to soft music at low volume.
- If you like siesta, make sure it does not last for more than 90 minutes.
Sleep is very important for our memory, the process of learning and operation of thinking, but also for a strong immune system. It is valuable for our nervous system so as to function well, to grow properly and for better cell growth and repair. It also plays an important role to get good mood and social behavior, to be operational and able to expel stress and tension.
If, however, insomnia persists, there are some clinics for sleep disorders in our country, offering specialized help.
Daily offer to yourself the rest that you need …it’s good for you!