WORLD SLEEP DAY - FRIDAY 17TH MARCH
On Friday 17th March, we will be celebrating #WorldSleep Day. This year's theme for #WorldSleepDay is Sleep is Essential for Health. Sleep is just as important for our physical, mental, and social well-being as exercise and eating and yet it is still not commonly considered as essential behaviour for good health.
Why sleep matters this March
Key Facts:
- 1 in 10 people are only getting 2-4 hours of sleep per night
- Over half of people don’t believe quality sleep builds immunity
- 35–44-year-olds get the least sleep (of which almost 50% only getting 5-6 hours per night)
- Only 33% get the recommended 7-8 hours of sleep per night
How to get a good night’s sleep:
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DOs |
DONTs |
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Keep a regular bedtime and wake time where possible – its helps to strengthen your circadian rhythm and programme your body to sleep better |
Use alcohol as a sleep aid – although it is a sedative, it has an impact on the quality and quantity of your sleep |
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Get out into natural light as soon as possible in the morning – it helps to reset you internal body clock and makes you more alert |
Exercise just before bed – exercise is great for sleep, but avoid it 2 hours before bedtime |
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Say no to electronics before bedtime – put away phones, tablets, gaming devices and switch off TVs as the blue light hinders melatonin production |
Go to bed full, hungry or thirsty – eat health food, at regular times and stay hydrated |
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Make sure the bedroom is cool, dark and quiet – and features a comfortable supporting bed |
Watch the clock – it can increase you anxiety levels when you just cannot fall asleep |
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Consider cutting back on caffeine – it affects us all differently, so if you’re sensitive to it avoid it 8 hours before bedtime |
Go to bed unless you feel sleepy – you can’t force sleep, so just go to bed when you feel tired. |
Healthy sleep is more than simple duration.
Three elements of good quality sleep are:
- Duration: 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.
Sleep is a pillar of human health.
The World Health Organization defines “health” as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” Decades of research have demonstrated the significance of sleep for physical, mental, and social well-being.
Sleep is essential to health. It is a critical pillar of health, like nutrition and physical activity
Sleep helps:
- Support memory and learning
- Clear waste from the brain and promote brain health
- Support brain health, and brain health supports sleep
- Support immune health, and immune health supports sleep
- The immune system to clear bacteria and viruses
- To recycle old cells and maintain our bodies and energy levels
- Sleep health is unevenly distributed across populations and is an important target for improving health equity
Poor sleep health can have multiple significant impacts on human health.
- Poor sleep has been linked to obesity, diabetes, coronary artery disease, and cardiovascular mortality.
- Poor sleep can lower immune response, creating greater susceptibility to infections that further reduce sleep quality
- Certain sleep disorders like obstructive sleep apnoea and rapid eye movement sleep behaviour disorder are associated with cognitive impairment, dementia, risk of seizures, and increased risk of stroke
- Poor sleep can result in reduced reaction times, impaired judgment, and cognitive impairment