Poor quality or lack of sleep results in physical and mental problems. Its next day effects include poor attention span, memory recall, and learning. While long term effects are associated with obesity, diabetes, depression, and anxiety among others. Recognizing this, the Philippine Society of Sleep Medicine, Inc. (PSSMI) and HUAWEI unveiled #SleepSecrets initiative, as part of the World Sleep Day 2016 celebration, with the theme, “Good Sleep is a Reachable Dream.” The initiative aims to encourage people to share their secrets in getting a good quality sleep.
“Now a global epidemic, sleep problems constitute up to 45% of the world’s population and threaten health and quality of life,” said Keith Aguilera, sleep medicine physician and fellow of Philippine Society of Sleep Medicine, Inc. (PSSMI). “Sleep quality rather than quantity has a greater impact on quality of life and daytime performance,” Dr. Aguilera noted.
3 Elements of Good Sleep
These are Duration (the length of sleep should be sufficient for the sleeper to be rested and alert the following day) Continuity (sleep periods should be seamless without fragmentation), and Depth (sleep should be deep enough to be restorative).
To monitor sleep quality, HUAWEI has developed the Huawei Band, a classy and comfy wearable with built-in Cap Sensor that can distinguish between users’ idle and sleep state, let them monitor their resting patterns, and make needed lifestyle adjustments. The HUAWEI Band, which can be synched with HUAWEI Wear app, is compatible with devices running Android 4.4.4 or above and iOS 7.0 or above. The Huawei Band is priced at PhP2,990.
“Having good sleep night after night is a dream for many people but may be achievable with proper help,” Dr. Aguilera said. He advised patients suffering from sleep complaints, or who suffer from excessive daytime sleepiness should see a physician and, if needed, obtain a consultation in a sleep center.
Below are tips for proper sleep hygiene for adults and children.
10 Sleep Hygiene Tips for 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.
10 Sleep Hygiene Tips for Children (ages birth to 12 years)
- Go to bed at the same time every night, preferably before 9:00PM.
- Have an age-appropriate nap schedule.
- Establish a consistent bedtime routine.
- Make your child’s bedroom sleep conducive – cool, dark, and quiet.
- Encourage your child to fall asleep independently.
- Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
- Avoid heavy meals and vigorous exercise close to bedtime.
- Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
- Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).
- Keep a regular daily schedule, including consistent mealtimes.
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