World Sleep Day 2025 

"How to Sleep Healthily: Make Sleep a Priority" 

Sleep is important for healthcare. No less than eating, or 

Exercise, which is one of the six pillars of healthy behavior according to Lifestyle Medicine, will be celebrated on World Sleep Day 2025 on March 14 under the theme "Make Sleep Health a Priority". 

Sleep period is a time when the body is repaired and restored from activities throughout the day. adequate and productive sleep; Therefore, it contributes greatly to physical and mental health. It helps clear the brain and is ready for learning and activities the next day. 

In order to ensure quality sleep, it is important to focus on 3 components:  

According to the National Sleep Foundation (NSF), adults 18 years of age and older should get 7–9 hours of sleep per night. 

Sleep continuity starts from going to bed until waking up. does not wake up during sleep, the total duration is more than 20 minutes;  

Sleep depth: A night's sleep should be 20-25% of the total sleep duration. If you sleep for 8 hours, you should have a deep sleep period of about 96-120 minutes. 

Creating good sleep habits together with arranging the right environment in the bedroom (Sleep Hygiene) will help promote quality sleep, so I would like to leave you with 10 tips to create good sleep habits, which are the key to improving sleep quality. As follows: 

1. Go to bed and wake up every day, even if it is a holiday, go to bed before 10 p.m. and sleep for at least 8 hours, with the goal of deep sleep at least 20% of the total sleep time. 

Systematizing the sleep cycle Sleeping and waking up at the same time by more than 80% reduces the risk of death from chronic diseases by up to 48%, and adequate sleep duration according to age can reduce the risk by 24%. No less important is adequate sleep duration. 

Our human sleep cycle consists of two phases: NREM (Non Rapid Eye Movement) and REM (Rapid Eye Movement). Starting from the NREM phase, it consists of 3 sub-phases: the onset of sleep (N1), the sleep phase (N2), and the deep sleep phase (N3) for a total of about 60-70 minutes, then it enters the REM phase or dream sleep phase for about 20-30 minutes, and then loops back into the NREM phase (N) again.  

However, If we sleep intermittently or not deeply, it will cause the sleep cycle to be incomplete. This hormone is secreted during deep sleep and is most highly secreted during 11 p.m. to 1 a.m. It will take almost an hour, so we should go to bed before 10 pm. 

Second, manage anything that may interfere with sleep, such as wearing earplugs to reduce the sound, or wearing eye patches to reduce the light, and adjust the temperature to suit your sleep.  

Temperature is important in the human sleep cycle. According to a study in the journal One Earth, temperatures above 25 degrees Celsius are lowered during the REM period. This reduces sleep duration by 7 minutes and temperatures above 30 degrees Celsius. This reduces sleep duration by 15 minutes. 

In addition, research in the journal Clinical Rehabilitation shows that if there is noise or light interference in the environment, the risk of noise or light disturbance is more likely to increase. Wearing earplugs or eyepatches can improve sleep quality, and a 2025 study found that melatonin levels of people who used earplugs and eyepatches were better than those who didn't. 

No. 3: Go to bed only when you feel sleepy. Use the bed only for sleeping. Not used to work. Watch TV or eat  

From psychological principles Stimulus control: Setting the condition to go to bed only when you are sleepy. Use the bed only for sleeping. 

No. 4: Exercise regularly because exercise helps you sleep better, but you should avoid exercising 3 hours before bedtime. 

Studies have shown that exercise improves sleep quality, and moderate-intensity exercise promotes better sleep quality than high-intensity exercise. In particular, exercise near bedtime and exercise regularity are also important, as studies suggest that after exercising 3 times a week for 3-6 months, participants experienced improved sleep quality. Additionally, some types of exercise, such as yoga, tai chi, can help with sleep better than others.  

5. If you have a medical condition, Be sure to check if there are any medications that affect sleep. Try to talk to your doctor about the side effects of the drug. 

Sleep problems can be caused by side effects of medications used to treat certain types of medical conditions, such as:  

Antidepressants: norepinephrine–dopamine reuptake inhibitor (NDRI), and serotonin–norepinephrine reuptake inhibitor 

Parkinson's disease drugs: dopamine precursor group 

Nasal congestion medications: alpha & beta adrenergic agonists 

Bronchodilators: Long-acting bronchodilators 

Cardiovascular drugs: beta-blocker group 

Hypertensive drugs: alpha 2A-adrenergic receptor agonist, corticosteroid group 

Antihistamines: H2 blocker group 

Therefore, If you have sleep problems, especially in the elderly who take many medications. Try to talk to your doctor about the side effects of medications on sleep. 

No. 6: Avoid caffeinated drinks such as green tea, coffee, cocoa, soft drinks, at least 6 hours before bedtime. 

Caffeine consumption affects sleep quality, both the time before falling asleep and the length of time you wake up in the middle of the night. As a result, the overall sleep duration decreases. Caffeine also affects the depth of sleep. If you get more than 100 milligrams of caffeine near bedtime, it will affect brain waves during sleep. This reduces the activity of delta waves and is in the REM range.  

The amount of caffeine that affects sleep in each person varies. Depending on body weight, age, and genetic code, everything plays an important role in determining caffeine sensitivity. The older you get, the more you get better. The more sensitive the body will be, the more sensitive it will be to caffeine. While more body weight reduces the effects of caffeine. In addition, certain genes, such as CYP1A2, are involved in the elimination of caffeine from the body, and ADORA2A affects caffeine sensitivity, giving people different levels of caffeine that affect sleep.  

No. 7: Refrain from drinking alcohol and smoking because both of them reduce the quality of sleep.  

Smoking 1 cigarette makes you fall asleep 2 minutes less deeply. 

Drinking alcohol may seem to be beneficial for sleep because it reduces the time from bedtime to sleep (sleep latency), making it seem easier to fall asleep. Drinking alcohol makes it harder to fall asleep in REM or deep sleep, resulting in a reduced amount of REM sleep. If you drink a large amount of alcohol and drink regularly. 

People who smoke have less sleep duration and efficiency than non-smokers. It is also more difficult to fall asleep and less deeply asleep. The proportion of sleep in the stage 1 sleep cycle is higher than that of non-smokers or smokers, and the delta brain wave phase during sleep is reduced by 14%. It is also related to the period of deep sleep, that is, the more nicotine you receive, the less deep you fall asleep.  

8. Avoid large meals or foods that are difficult to digest at least 3 hours before going to bed to reduce the risk of not getting a good night's sleep due to bloating, abdominal tightness or acid reflux.  

Acid reflux is a major risk that interferes with sleep, including heartburn during bedtime, making it difficult to fall asleep, or burning sensations during sleep. This causes waking up in the middle of the night or waking up earlier than usual, resulting in insufficient sleep duration and sleep quality. Sometimes, people with this condition may not feel fully awake, but it is characterized by a brief period of awakening during sleep (sleep fragmentation).  

Prevention of this condition is the same as sleep care, including maintaining body weight within the standard range. Avoid smoking and drinking alcohol. Exercise regularly. Avoid caffeinated drinks, but this is in addition to avoiding high-fat foods. Spicy or sour foods and carbonated drinks, as well as eating at the right time. Not consuming too large meals or close to bedtime will help prevent this condition.  

No. 9: Reduce the intake of starch, sugar and fruit at dinner because of higher blood sugar levels. It can interfere with sleep. 

Carbohydrates at dinner are digested and converted into energy during the night. 

An increase in this process will result in a decrease in sleep after the period of delta brain waves. Especially if it is a high-sugar food near bedtime, it will have a greater effect. When the sugar in the chestnut spikes, it stimulates the secretion of insulin and hormones such as adrenaline. Cortisol, glucagon, and growth hormone cause symptoms such as palpitations, tremors, anxiety, irritability, and hunger. This can reduce sleep quality.  

Therefore, If you eat a high-carb diet, it should be eaten at least 4 hours before bedtime to ensure quality sleep.  

10. Try to do activities that make you feel calm and relaxed before going to bed, such as meditating, meditating, meditation, meditation,  

Walking Jong Krom, etc. 

Meditation causes a sense of calm and relaxation, reducing stress, which stress is a major factor in sleep problems. Sometimes people go through things every day and accumulate stress without realizing it. Meditation to relax and reduce stress can help make sleep better. 

Good sleep is the most cost-effective investment in health because good health brings wealth both physically and mentally. It helps us to live a happy life and a good quality of life. Getting enough sleep is like recharging our bodies and minds so that we are ready to face life's challenges and opportunities. 

"Health Brings Wealth because health is the most important treasure"

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