World Sleep Day is an annual event, intended to be a celebration of sleep and a call to action on important issues related to sleep, including medicine, education, social aspects and driving. It is organized by the World Sleep Day Committee of the World Association of Sleep Medicine (WASM) and aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders that constitute a global epidemic and threaten health and quality of life for as much as 45% of the world's population.
This year’s theme is “Good Sleep, Healthy Aging,” which draws needed attention to common complaints of sleep disturbance in older adults. Getting a good night’s sleep is possible at any age — and is vitally important for overall health.
1. Healthy brains depend on healthy sleep
2. Healthy bodies depend on healthy sleep
3. Cozy sleep environment
4. Helping hand
5. Bedtime routine
6. Sleeping alone
Click Here for more details.
According to recent research, approximately 50 percent of older adults report difficulty sleeping. But sleep problems in older adults are less a result of aging itself and more related to other conditions that may accompany aging. Respiratory disorders, changes in circadian sleep cycles, medical and psychiatric illnesses, and increased medicine use all can contribute to poor quality sleep in this growing population.
The good news If you’re an older adult, good quality sleep is within reach. It might mean talking with your doctor about your medications, going to bed and waking up earlier because your body’s circadian sleep cycles have shifted, or getting treatment for other conditions that are interfering with your sleep.
Some sleep disorders, such as insomnia and obstructive sleep apnea, are more common in the elderly. But with diagnosis and specialty care, these issues can also be treated and even prevented. The truth is that in healthy older adults, sleep problems are rare.
If you or a loved one is struggling with sleep and have attributed it to aging, there is hope — and better health — by seeking treatment from your doctor or a sleep medicine specialist.
1. Fix a bedtime and an awakening time.
2. If you are in the habit of taking siestas (naps), do not exceed 45 minutes of daytime sleep.
3. Avoid excessive alcohol ingestion 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 bedroom as an office, workroom or recreation room.