World Sleep Day is an annual event created in 2008 by the World Sleep Society, that has since celebrated it on the Friday before the March equinox. On the dates of the equinoxes - which are two a year, in March and in September - the length of the day and night is identical, and the northern and southern hemispheres receive the same sunlight. The March equinox marks the beginning of spring in the northern hemisphere and the beginning of autumn in the southern hemisphere. World Sleep Day aims to recall the importance and benefits of a sleeping a sufficient number of hours and of a quality sleep to: Health, for example, in memory, immune resistance, prevention of chronic diseases; School performance; Professional performance; Social behavior; General well-being and quality of life. Therefore, more than ever, we must remember and follow the rules of sleep hygien e, adapting it to the current reality: Have a regular timetable to go to sleep and get up and keep your morning routines; Enjoy the morning sunlight hours, even in confinement; If you are working from home, try to do it in a place other than family activities, with a defined timetable and breaks; Maintain the practice of physical exercise (at home or outdoors, under the conditions and periods allowed); Keep mealtimes and a healthy and regular diet; Avoid excessive coffee and preferably do not drink it from the afternoon; Avoid alcoholic beverages; If you take a nap in the afternoon, avoid exceeding 45 minutes; Avoid worries at bedtime, record it to think again later or even make a diary of the pandemic; Avoid using a mobile phone, computer, tablets or television before going to sleep; Sleep in a warm and relaxing environment, controlling noise, light, and temperature. Author : Marta Fradinho Read more about the importance of sleep: The importance of sleeping What we should not do to sleep better How can I improve my sleep: what to do Length of sleep for babies and children: recommendations Meet the pulmonology team from Hospital da Luz network. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
