World Sleep Day – A Guide to Good Sleep Routines!

World Sleep Day aims to consider and aid those who have sleep problems. It is useful for educating people all over the world about the importance of sleep, as well as changing the way people view and experience sleep by giving them valuable resources to help them in their daily lives.

Sleep may seem like such a normal aspect of life that it might seem silly to even talk about it! It can be one of the most banal, underrated aspects of people’s lives. But for those who have recurring sleep problems, getting enough sleep can be a real challenge and affect everything else in life.


History of World Sleep Day

Hosted since 2008, World Sleep Day is a global awareness act that celebrates sleep and aims to help those with serious sleep problems. Celebrated on the Friday before Spring Vernal Equinox of each year, this holiday has an annual 155 events held across the world and is participated by over 70 countries.

World Sleep Day focuses on various issues related to sleep, sleep medicine, education about sleep, and the social effects that sleep deprivation can have on everyday life. From mild to severe, sleep difficulties are a modern problem that may have the ability to hijack people’s entire lives if not kept in check.

According to the American Sleep Association, over 50 to 70 million people have some type of sleeping disorder, over 25 million have sleep apnea, and the most commonly reported sleep problem is insomnia (the inability to sleep at all or for a full night).

Organized by the World Sleep Day Committee of the World Sleep Society, this day began with a group of health professionals and providers who were studying in the area of sleep medicine and sleep research.

World Sleep Day aims to bring people together, whether everyday people or healthcare providers, to discuss sleep problems, help find solutions, and prevent sleep problems for those who don’t yet have them.

Doctors such as Liborio Parrino, MD, Italy and Antonio Culebras, MD, were the first co-chair members of World Sleep Day and aided in creating the World Sleep Society, a non-profit organization dedicated to helping fund research for ever-pervading sleep problems faced in the world today.

The World Sleep Society works with various news organizations to help them spread the word and report about the effects sleep can have on day-to-day life. It’s all about getting the word out and letting people know where to find help!

What is Sleep Hygiene?

Sleep hygiene is a term used to describe good sleeping habits.

You owe it to yourself to make sure that you’ve had a good sleep before that alarm goes off! Good sleep is essential for overall health and wellbeing and necessary for a positive attitude towards each new day. Guaranteed that a good night’s rest will go a long way to motivating your Power Hour!

It is possible to sleep the correct amount of time but not achieve enough deep sleep and thus be at risk of fatigue, mood swings, trouble concentrating and poorer health. Tossing and turning all night is an indicator of trouble reaching deep sleep, but luckily there are ways to improve this.


·     Examine your daily routine – is it stressful, are you making time to
exercise, what are you eating and when, do you watch TV or work on your
laptop in bed? All the above can adversely impact your sleeping routine.

·     Examine your bedroom – is it cool enough (between 16-18⁰C), dark
enough, is your mattress comfortable, pillow comfortable, blankets cotton or
a natural fiber (sleep enhancing).  Visit Linen Drawer for expert help in this area!

·     Examine your bedtime routine – is your mind calm, are you sleepy, you
need to be calm state of mind, do you meditate or listen to calming music? If
you don’t have a routine -establish one, it can definitely help you sleep.

·     Examine your nap times – do you nap, for how long, when, all these can
impact your sleeping quality.

·     Keep a sleep diary – this will reveal how and what impacts your sleeping
quality. Assess whether you need medical help – do you have sleep disorders like apnea, restless legs, or narcolepsy?


  • Have a consistent sleep time – even over weekends.  This enables your
    body to establish and maintain its circadian rhythm.  Budget time for sleep!
  • Spend the last hour of the day without television, computers, cell phones
    or any blue light emitting devices.  Blue light has an adverse effect on
    melatonin production and leads to fractured sleep.
  • Your bed is not an alternative work-station. It is for rest and relaxation.·     Avoid caffeine, alcohol and nicotine before bedtime, as they all impact
    very negatively on sleep quality.
  • Avoid naps close to bedtime, or any time after 5pm.  
  • Calm your mind before attempting to fall asleep – meditate, pray, do yoga,
    practice deep breathing.
  • Don’t eat spicy, fatty foods before sleeping. Big meals at night need to digest and could cause stomach troubles or heartburn.
  • Foster good sleeping habits in the daylight hours – sunlight has an enormous effect on our circadian rhythms.  Exposure to sunlight during the day has the effect of alerting our bodies to sleep when the light diminishes.
  • Exercise daily – even a short 10minute walk is beneficial to improving sleep quality. However, vigorous exercise 1-2hours before bedtime is not recommended, as it may hinder your body settling down to sleep.



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Use this essential oil blend as part of your bedtime routine, to enjoy a more restful night’s sleep. Oils of lavender, marjoram and bergamot will help you drift off peacefully and naturally. A great oil to add to your evening bath or diffuser.

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  • If you’re hoping to get a better night’s sleep, try adding some of these sleep-enhancing foods to your diet. Studies have shown tart cherry juice and jasmine rice, and the nutrients in fish, yogurt, whole grains, kale, bananas, chickpeas and fortified cereals to lead to a more restful night’s sleep. Enjoy our healthy recipes for some of these sleep-enhancing foods for a delicious meal that might help you sleep more soundly.  FIND RECIPES HERE!
  • Most people will tell you that eating before bed is a bad idea, as it will speed up your body in order to digest the food you have just eaten. This much is true, but only if you eat a very large meal.A big meal can make you feel sleepy (which is caused by insulin production and not actual tiredness), but it can keep you up a lot longer because your body has to work hard to digest what you’ve just eaten.  However, you can choose the right fooods that help you sleep like a baby!    This guide will help you!

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