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Good sleep is a Reachable Dream

18th March is World Sleep Day. The theme of this year is “Good Sleep is a Reachable Dream”. This international event is held annually by the World Association of Sleep Medicine (WASM) starting from 2008. It aims to raise awareness about sleep problems and lighten the social burden induced.

In 2011, a research team was formed by professors from Hong Kong University and Chinese University of Hong Kong, and doctors from the Hospital Authority. The team assessed mental health of 900 local Chinese people aged 16-75. The result showed that 15.9% of respondents had sleep problems. Half of those were found to be depressed, anxious and have a higher suicide risk than others. Based on the findings, it is estimated that there were over 920,000 people who suffered from insomnia at least four nights a week. The situation that Hong Kong people have poor-quality sleep is nearly the worst in the world. 1

To most of the busy Hong Kong people, it might not be easy to change their sleep habits. However, as this year's slogan says, “Good Sleep is a Reachable Dream”, you can improve your sleep and overall wellness by taking the first step to keep the following 10 Commandments of Sleep Hygiene for Adults provided by WASM.

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, avoiding its use for work or general recreation.

On top of the above suggestions, you can also drink snow chrysanthemum tea. Its calming, soothing and detoxifying properties benefit both your health and quality of sleep. You can also enjoy a relaxing time as you drink it while chatting with families or friends. This caffeine-free herbal tea is suitable to consume at anytime, but make sure you do not drink too much before bedtime.

In case you cannot fall asleep, get up and do something relaxing, such as listening to soft music and reading. Then go to bed when you feel drowsy. If you think of something you have not finished at the time, write it down and leave it until the next day.

May you always be blessed with wonderful sleep after the day's toil.

1 1. Source: Kee, Hiu Fung 《百萬港人晚晚無覺好瞓八大元兇谷爆失眠大軍》translated as “ Million of Hong Kong People Can’t Sleep Well Every Night and its Reasons”, Hong Kong Economic Journal, 23rd June, 2011.