Today is World Sleep Day.

Is lack or poor quality of sleep affecting your daily activities and relationships with family, or friends?

“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.”

Besides feeling tired there can be many effects of not sleeping enough.

Lack of focus
Depression
Anger
Fatigue
Lack of energy
Adrenal concerns
Too much strain on heart and other organs
Excess mental and emotional stress or lower ability to deal with them
And more…

Of course I’m happy to say that Reiki, Cranial Sacral therapy, Massage and more all can help with getting enough sleep and even more importantly, quality sleep.
But I know you probably want some things you can do yourself also.
Here are some guidelines from the World Association of Sleep Medicine (WASM)

10 Commandments for Sleep Hygiene in Adults

1. Establish a regular bedtime and waking time.

2. If you are in the habit of taking siestas, 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, inviting bedding.

8. Find a comfortable sleep temperature setting and keep the room well ventilated.

9. Block out all distracting noise and eliminate as much light as possible.

10. Reserve your bed for sleep and sex, avoiding its use for work or general recreation.
In addition to these guidelines there are other ways to improve your sleep.
(Ten commandments of sleep for children is just a little farther down in this article)

If the great practices above aren’t working for you enough try these.

Remove all electronics (phones, computers etc) out of the bedroom. You can keep the phone within audible range if you like.
In addition to establishing a regular bedtime, also make sure to turn off your computer, Facebook etc 30 to 60 minutes before you go to bed or the time you want to be asleep by.
Turn off the TV. I know it can be nice for some people to fall asleep listening to a tv show or video but it keeps part of the mind active that needs to rest. Alternatively try the next step…
Listen to a hypnosis cd/audio. Since many of you will refuse to move your phone or tablet out of the room. Make it help you. Download a sleep/bedtime hypnosis audio or listen to ambient music like the music played in my therapy room or like the music played at www.sleepradio.co.nz
Turn off wireless routers if they are in your bedroom or close by. Studies have shown they can affect the quality of sleep in most people.
Massage your feet or hands when going to bed or just before. Or even better get someone else to do it for you.
Diffuse Lavender oil or another calming oil in the room. Alternatively massage some of it onto your feet. (Make sure it’s a Therapeutic Grade essential oil.)
Get weekly or fortnightly sessions at Luminary Wellness. Reiki, massage, and basically all the services we offer are great at helping people to sleep deeper and feel better. The feedback I’ve gotten is that the more sessions our clients have, the better they sleep in general. Click here to schedule.

10 Commandments of Sleep for children (from WASM)

Ages Birth to 12 Years

“Sleep is one of the most important contributors to your child’s physical and mental health. Good sleep habits, sleep hygiene, or “sleep health” are alternative terms often used to describe sleep promoting practices. The explanation as to why healthy sleep practices promote sleep is likely to be, at least in part, that they work by improving the regulation of sleep
, either by reinforcing the body’s natural circadian rhythms (ie, timing of light and darkness), or by increasing the drive to sleep. Other sleep practices help us to associate certain activities (like a bedtime routine) and environments (ie, the bedroom) with sleep. Healthy sleep behaviors also promote sleep by reducing factors in the environment which are stimulating (like caffeine) and increasing relaxation, making it easier to fall and stay asleep.

Finally, good sleep practices include providing an adequate opportunity for sleep based on age and individual sleep needs and an environment that is conducive to good sleep quality and safety.”

1. Make sure your child gets enough sleep by setting an age-appropriate bedtime (preferably before 9:00 pm or 21:00 hours) and waketime*.
2. Keep a consistent bedtime and waketime on weekdays and weekends.
3. Establish a consistent bedtime routine and recommend wearing comfortable clothes in bed, including strong absorbing diapers for infants.
4. Encourage your child to fall asleep independently.
5. Avoid bright lights at bedtime and during the night and increase light exposure in the morning.
6. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit use of electronics before bedtime.
7. Maintain a regular daily schedule, including consistent mealtimes.
8. Have an age-appropriate nap schedule.
9. Ensure plenty of exercise and time spent outdoors during the day.
10. Eliminate foods and beverages containing caffeine, including many sodas, coffee, and tea.

Also be sure to really limit foods that contain sugar within 2 hours of bedtime. (Check the label)

* TABLE OF RECOMMENDED SLEEP AMOUNTS
AGE                 SLEEP NEED
3-12 months —-   14 to15 hours
1-3 years —-       12 to14 hours
3-5 years —-       11 to 13 hours
6-12 years —-     10 to 11 hours
12-18 years —-   8.5 to 9.5 hours

May you have sweet dreams and joyful, energetic days!