World Sleep Day

World Sleep Day is an annual event observed on the Friday before the Spring Equinox in March. 

It was created to raise awareness about the importance of sleep and to address sleep-related issues. The day aims to emphasise the significance of good sleep quality and its impact on health, well-being, and overall quality of life. Various organisations and health professionals around the world participate in this event by organising activities, campaigns, and educational programs to promote healthy sleep habits and address sleep disorders.

It is essential to prioritise good sleep hygiene practices to ensure adequate and restorative sleep.  Lack of good quality sleep, also known as sleep deprivation, can have significant negative effects on both physical and mental health. It can lead to difficulties with concentration, memory, problem-solving, and decision-making. It can also lead to mood disturbances because sleep plays a crucial role in regulating mood, so sleep deprivation can lead to irritability, mood swings, anxiety, and even depression.

The effect on the immune system should not be underestimated. Chronic sleep deprivation can suppress the immune system, making individuals more susceptible to infections and illnesses. Lack of quality sleep has been linked to an increased risk of various chronic conditions including obesity, diabetes, cardiovascular disease, and hypertension. Unsurprisingly sleep deprivation can negatively impact physical performance, coordination, and reaction time, increasing the risk of accidents and injuries. 

A lack of quality sleep can even disrupt the balance of hormones in the body, affecting appetite regulation, metabolism, and stress hormone levels. Over all the cumulative effects of sleep deprivation can significantly diminish one's quality of life, affecting relationships, productivity, and overall well-being.

So can you find ways to help yourself to a better nights sleep? The following tips could be useful

1. Maintain a consistent sleep schedule as far as possible
2. Creating a comfortable sleep environment with the correct temperature and a comfortable bed, ideally not more than 8 years old 
3. Limiting exposure to screens before bedtime is a sensible option and often particularly relevant in the case of teens. In the hours leading up to bedtime the blue light from devices including computers, iPads, phones, LED and fluorescent lights can all hinder sleep; in part because blue light suppresses the body’s release of melatonin. Being exposed to blue light in the evening can trick our brain into thinking it is still daytime, disrupting circadian rhythms and leaving us feeling alert instead of tired.
4. Setting an alarm to switch off devices 3 or 4 hours before bedtime could be a very good policy.
5. Set screens to ‘night mode’ if you have availability to do this
6. Use a different reading lamp, if you enjoy reading in bed. Try a lamp that emits red or orange light rather than blue. 
7. Avoid caffeine and stimulating activities close to bedtime 
8. Carefully monitoring your intake of alcohol, avoiding consumption in the hours before bed
9. Learn to manage stress effectively. 

It is very important to understand that If sleep problems persist, it’s time to consult with a healthcare professional for proper evaluation and management. You can try using a sleep to track your sleep habits. This can provide insight about your sleep patterns and needs. It can also be helpful to bring a sleep diary with you to the doctor if you have ongoing sleep problems.