World Sleep Day is this Friday, March 15th.
World Sleep Day is a global call to action about the importance of healthy sleep and its impact on our health.
Most sleep disorders are treatable or preventable, yet sleep issues affect the quality of life of up to 40% of the world’s population (WSD).
Celebrate with us by learning how you can best treat Insomnia with TCM, and by helping your patients integrate the 10 commandments of sleep hygiene below.
Sleep is a basic human need, and we spend about a third of our lives doing it. Sleep is crucial to our health and well-being and poor sleep can have significant negative impacts in quality of life. Poor sleep has been associated with significant health problems, like a weakened immune system, obesity, diabetes, anxiety, depression, and even some cancers. Good quality sleep is essential.
In honor of World Sleep Day, TCM Academy is offering a 20% discount on Dr. Montakab’s popular Insomnia course. Use the discount code “SLEEP20″ and help your patients improve their sleep, and their lives.
10 Commandments of Sleep Hygiene for Adults:
- Establish a regular bedtime and waking 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, inviting bedding.
- Find a comfortable sleep temperature setting and keep the room well ventilated.
- Block out all distracting noise and eliminate as much light as possible.
- Reserve your bed for sleep and sex, avoiding its use for work or general recreation.
From the Mayo Clinic Center for Sleep Medicine
“For most adults, getting 7 to 8 hours of sleep tonight might be the most important thing you can do to improve your future physical and mental health.”
“Recent research shows the importance of adequate amounts of sleep for brain health, since during sleep, the brain washes away toxins that can potentially damage the aging brain that accumulate during the day while we’re awake. Sleep also keeps the brain’s wiring and connections healthy and working at their best, especially when learning and remembering new things from earlier in the day.”
Dr. Erik St. Louis, Co-Director of the Mayo Center for Sleep Medicine