More About World Sleep Day
The Sleep Center at Comprehensive, a division of Comprehensive Cancer Centers and Lung Center of Nevada, provides patients with sleep disorders with a wide range of treatment options for those in Southern Nevada and beyond. The team knows the value of good sleep and joins the World Sleep Society (WSS) to celebrates World Sleep Day (WSD) on Friday, March 19, 2021.
The slogan for the 14th annual World Sleep Day® is ‘Regular Sleep, Healthy Future.’ WSD is a call for all sleep professionals to advocate and educate the world about the importance of sleep for achieving an optimal quality of life and improve global health. The focus on regular sleep for 2021 is based on the benefits that regular sleep offers. Studies have demonstrated that stable bedtimes and rise times are associated with better sleep quality in young, middle-aged adults, and seniors. Regular sleepers have better moods, psychomotor performance, and academic achievement.
How Can We Ensure Regular Sleep?
The Sleep Center at Comprehensive team reminds everyone that there are two processes that regulate both the timing and length of sleep: Circadian regulation (process C) and homeostatic control (process S) also known as the two-process model of sleep. Although many other factors affect sleep, such as environment, stress, and medications; understanding these two processes will help us strive towards a consistent sleep schedule.
Process C refers to our internal clock, regulated by a part of our brain called the suprachiasmatic nucleus (SCN) of the hypothalamus. This clock regulates and controls the 24-hour sleep-wake cycle via the influence of light and melatonin. In the absence of light, melatonin is produced promoting sleep but in the presence of light, the production of melatonin ceases, signaling our brain that is daytime and we need to wake up. Our behavior can override these natural signals. For instance, bright lights at night shut down the production of melatonin, delaying sleep until late hours of the night.
Process S promotes sleep based on the previous amount of time that we spent awake. During wakefulness our brain accumulates substances that promote sleep, when we sleep these substances are cleared up and we feel alert again. This process is particularly important when we take naps in the afternoon, because we deplete the sleep promoting substances and we are not able to fall asleep at a reasonable time in the evening.
The best sleep is when we synchronize our sleep/wake times to our internal clock and our sleep propensity finding the perfect equilibrium between process C and process S.
It is important to remember that sleep is involved with many physiologic systems such as memory consolidation, control of inflammation, hormone regulation, cardiovascular regulation and many other important functions. Insufficient sleep duration and poor sleep quality will be associated with several significant adverse health outcomes. Reduced sleep duration has been shown to cause impairments in cognitive and executive function, while poor sleep has been associated with poor mental health.
The Sleep Center at Comprehensive and The World Sleep Society recommend the following 10 steps to achieve healthy sleep:
- Set and stick to specific bedtime and awakening times
- Do not exceed 45 minutes of daytime sleep if you nap
- Avoid excessive alcohol ingestion four hours before bed
- Avoid caffeine 6 hours before bedtime.
- Avoid heavy, spicy, or sugary foods 4 hours before bed
- Exercise regularly, but not right before bed
- Use comfortable bedding
- Keep bedroom climate controlled and well ventilated
- Block out distracting noise and eliminate light
- Reserve the bed exclusively for sleep and intercourse
To participate in World Sleep Day to become better informed about the benefits of sleep, and what can be done to help improve sleep, you can organize an event to create excitement and generate interest in World Sleep Day, distribute sleep patient literature such as booklets, leaflets and newsletters. And you can always just spread the word on social media about #WorldSleepDay.
Sleep Center at Comprehensive Can Help
If you do find yourself having difficulty getting decent sleep, Sleep Center at Comprehensive, a division of Comprehensive Cancer Centers and Lung Center of Nevada, provides patients with sleep disorders a wide range of treatment options. To schedule an appointment, please call 702-737-5864.
The content in this post is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of qualified health providers with questions you may have regarding medical conditions.