2019 World Sleep Day

2019 World Sleep Day

Hi there,

My name is Maryanne Njuguna and I would like your help in raising awareness about the importance Sleep Hygiene during the Annual World Sleep Day to be on March 15th 2019. All you have to do is simple, talk about the reality and statistics of sleep related issues.

I’ll be using the following hashtags to create the online awareness #usingiziinitiative which I will be using to raise awareness about the importance of healthy sleep and also existing sleep related conditions. Other hashtags to include is #WorldSleepDay #WorldSleepDayKE

The campaign is dear to me because I was diagnosed with a rare sleep condition known as narcolepsy about 10 years ago and not everyone understands the existence of sleep conditions and that they can affect anyone, they are not a “mzungu” condition nor a curse. But that’s a story for another day.

I figured out if all Kenyans can know the importance of sleep hygiene and abide by the them, then in time we all can come to understand the underlying sleep conditions that existing in our country and in turn will take better care of ourselves, minimize stigma and hopefully have a sleep research Centre that can be able to assist others like me.

Why you should be apart of this noble cause, is to use your platform to educate you fans about the importance of sleep, since it’s one of thing we have in common and when we have inadequate sleep, we all are putting our health at risk and also other lives when it comes to driving, just to name a few.

Ideas on areas to cover;

  1. Doctor Association (Healthy Sleep, Healthy Aging): Talk about the reality and Statistics of sleep conditions that exists here in Kenya and the importance of Sleep Hygiene.
  2. Road and Safety Association (Stay alert, arrive alive): Talk about the reality and Statistics of sleep related accidents in the Kenyan roads and the importance of Sleep Hygiene amongst motorists.

  3. Sleep Accessories: What are the right/important accessories to promote a healthy sleeping patterns and how to identify or know what you need at an affordable budget and also simple basic DIYs, room lighting

  4. Electronic Gadgets, Telecom Service Providers: How Mobile phones/Tablets/laptops  effect on sleeping habits

Let me know if you are game and if you need a brainstorming session on how to achieve this goal.

My Contacts are +254 727 680056 | mbuseh@gmail.com

About World Sleep Day

World Sleep Day is an annual event to raise awareness of sleep disorders and the burden that they place on society. The 12th annual World Sleep Day will be held on Friday, March 15, 2019.

  • Most sleep disorders are preventable or treatable, yet less than one-third of sufferers seek professional help.
  • Sleep problems constitute a global epidemic that threatens health and quality of life for up to 45% of the world’s population.
  • Better understanding of sleep conditions and more research into the area will help reduce the burden of sleep disorders on society.

Three elements of good quality sleep are:

  • Duration:The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
  • Continuity:Sleep periods should be seamless without fragmentation.
  • Depth:Sleep should be deep enough to be restorative.

In addition to clinical sleep problems, poor sleep habits can cause poor quality sleep in adults. To help improve overall sleep and wellness, World Sleep Society has created:

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.


  1. Go to bed at the same time every night, preferably before 9:00PM.
  2. Have an age-appropriate nap schedule.
  3. 3. Establish a consistent bedtime routine.
  4. Make your child’s bedroom sleep conducive – cool, dark, and quiet.
  5. Encourage your child to fall asleep independently.
  6. Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
  7. Avoid heavy meals and vigorous exercise close to bedtime.
  8. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
  9. Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).
  10. Keep a regular daily schedule, including consistent mealtimes.
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