World Sleep Day is a yearly event, started in 2008, with the aim to highlight the importance of good sleep, while also providing awareness and education on ways to lessen the burdens of sleep problems. The day was created as a response to the increasing prevalence of various sleeping disorders, as well as sleep deprivation. World Sleep Day is observed on the Friday before the Spring Equinox, for 2025 that day was March 14th, and the theme this year it is “Make Sleep a Health Priority”.
Sleep, an aspect of life which seems so normal and natural to us, can be one of the most underrated and taken for granted facets of human life. While we often find ourselves giving up sleep to accomplish more in our day, sleep is when our brain repairs itself, solidifies information in our memory and sets us up to tackle the following day.
Sleep is critical in maintaining our health, playing an equal role to that of diet and exercise, and is the foundation upon which our physical, mental and social health depend upon. Our memory, learning, brain health, immune health, mood, and maintenance of our bodies and energy levels are all impacted by our ability to have quality sleep.
When considering if you had a good night’s sleep, it can be helpful to ask yourself how refreshed you felt after your sleep, do you feel rested and able to manage the challenges of the day, and was your sleep restorative; however, do remember that “good sleep” is different from person to person.
Lack of good quality sleep can lead to several health conditions; diabetes and cardiovascular diseases have been linked to poor sleep, and it is noted that poor sleep lowers immune response which creates higher susceptibility to infections and sickness. Additionally, when good quality sleep is not obtained, mental health is negatively impacted; just one night of poor sleep can significantly impact our mood the following day, and ongoing poor sleep quality has been associated with depression, anxiety, not to mention severe lack of focus and attention, which can result in consequences on the road or at work.
So, what can you do to help yourself get a good sleep?
Most of us have heard the phrases “sleep hygiene” or “sleep routine”, which are described as a set of habits that can help us create the perfect conditions for consistent and uninterrupted sleep, leading to healthier sleep overall. Common tips like maintaining a consistent bedtime, limiting screen time before bed, and creating a calming evening routine are helpful foundations. There are some effective sleep meditations that can be found for free on YouTube, which can allow you to feel more relaxed and able to let go of unhelpful thoughts. Also, if you are prone to waking up during the night and go on your phone or turn on the bedroom TV, try to do those activities out of your bed, or you will train your brain that it’s okay to be awake while in bed, reinforcing that habit.
Our behaviours during the day affect how well we sleep at night, and this starts as soon as we decide to open our eyes. Choosing to wake up and seek exposure to natural light, moving your body, food and drink choices, how you schedule your day and including mindfulness are all activities that can help you achieve restorative sleep. By prioritizing your day routine, you set the stage for your day to be less stressful, filled with energy and productivity; all of which are necessary for attaining a restful sleep at night.
Just as “good sleep” varies from person to person, so does “sleep hygiene”. Raising your self-awareness and understanding your individual needs, rhythms and sensitivities, is the first step you can take in making your sleep a health priority. If you suffer from insomnia or need support with finding a sleep routine that works for you, please reach out to Walmsley EFAP. Working with a counsellor can introduce better habits and allow you to sleep easier at night.
Savita Jaswal, RSW