Good night, sleep tight...or will you?

Kate Bass BSc

Today is World Sleep Day, an annual global event that aims to improve sleep health worldwide.

World Sleep Day is organized by the World Association of Sleep Medicine (WASM) to spread awareness of important sleep-related issues through a series of special events. This year it is focussing on insomnia with the theme “When Sleep is Sound, Health and Happiness Abound”.

Sleep is essential for our general health and a lack can lead to daytime sleepiness and fatigue, affect mood and increase the risk of chronic illness. However, sleep does not come easily to everyone.

Do you find it hard to get out of bed in the morning and press snooze more than once? Do you find it more difficult to concentrate on your work throughout the day? If so have you reviewed your sleep habits; are you getting adequate, quality sleep? Such questions are often not given much attention, but they are important as a range of serious health risks can result from sleeplessness.

Breathing well, dreaming well and resting well results in sound sleep — continuous, deep sleep of adequate length. Such sleep is restorative and allows a person to feel alert and rested throughout the day. If quality sleep is not attained this can disturb mood, affect relationships and social interactions and interfere with the performance of daily activities.

Insomnia is routine difficultly in achieving sound sleep and, in addition to habitual sleepiness, is associated with a higher risk of cardiovascular issues, such as high blood pressure, and memory problems. People who persistently struggle to get a night of uninterrupted sleep are also more likely to develop chronic illnesses, such as diabetes, and symptoms of anxiety and depression than people who sleep well.

Poor sleep habits therefore not only leave you feeling tired but may also be contributing to long-term health issues. Better sleep habits lead to a happier life for you, your family, your friends and your colleagues and will help reduce the risk of chronic illness and mental health issues.

Review your sleep habits using WASM’s 10 Commandments of Sleep Hygiene for 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.

World Association of Sleep Medicine.

Kate Bass

Written by

Kate Bass

Kate graduated from the University of Newcastle upon Tyne with a biochemistry B.Sc. degree. She also has a natural flair for writing and enthusiasm for scientific communication, which made medical writing an obvious career choice. In her spare time, Kate enjoys walking in the hills with friends and travelling to learn more about different cultures around the world.


Please use one of the following formats to cite this article in your essay, paper or report:

  • APA

    Bass, Kate. (2019, June 19). Good night, sleep tight...or will you?. News-Medical. Retrieved on May 23, 2022 from

  • MLA

    Bass, Kate. "Good night, sleep tight...or will you?". News-Medical. 23 May 2022. <>.

  • Chicago

    Bass, Kate. "Good night, sleep tight...or will you?". News-Medical. (accessed May 23, 2022).

  • Harvard

    Bass, Kate. 2019. Good night, sleep tight...or will you?. News-Medical, viewed 23 May 2022,


The opinions expressed here are the views of the writer and do not necessarily reflect the views and opinions of News Medical.
Post a new comment
You might also like...
Women aged 55 and over who snore have higher risk for sleep apnea