On March 14, the world unites to celebrate one of the most neglected elements of health that is sleep. World Sleep Day serves as a reminder that good sleep is essential to our health as well as a global call to action to be more aware of the importance of sleep. Despite this, sleep is often de-prioritised today in exchange for work, entertainment and social commitments.
World Sleep Day 2025 is focused on sleep health with the theme Make Sleep Health a Priority, highlighting its importance to wellbeing. Good night sleep can help to enhance your mental clarity, strengthen your immunity, and protect you from a lot of chronic diseases, making a healthy and productive society.
The Importance of Sleep: More Than Just Rest
To many people sleep is a passive activity — the body just “shutting down.” But in reality, sleep is more than just a passive state where our bodies shut down; it is a process in which our bodies and minds repair and renew. So while you sleep, this is what happens:
- Body Fix: Repairing of tissues, development of muscle, strengthening of the immune system
- Memory consolidation: Your brain works to process and store new information that makes learning and recall easier.
- Mood Management: Sleep can help regulate emotional and mood, and thus help lower the risk of anxiety and depression.
- Weight Management: Bad sleeping could be connected to weight gain and metabolic illnesses like diabetes.
Not getting enough sleep, whether that means skipping it altogether or often getting less than the recommended amount, can result in a long list of issues, including high blood pressure, heart disease, cognitive decline and decreased life expectancy. TX Hospitals has been providing high-quality psychiatry services in Hyderabad to help you achieve optimum mental wellbeing, and is the best psychiatry hospital in Hyderabad.
How Much Sleep Do You Actually Need?
Each age has its own need of sleep, but a typical adult needs for 7 to 9 hours overnight. Here’s a general breakdown:
- Infants (4-12 months): 12-16 hours (including naps)
- Toddlers (1-2 years): 11-14 hours
- Pre-schoolers (3-5 years): 10-13 hours
- School-age children (6-12 years): 9-12 hours
- Teenagers (13-18 years): 8-10 hours
- Adults (18+ years): 7-9 hours
Sadly, many adults fall short of these sleep ideals due to lifestyle practices, stress, or illness.
The Modern Sleep Crisis: Why Are We Sleeping So Little?
Most of us are aware that sleep is important, but that doesn’t prevent a lot of us from tossing and turning at night. Here are a few reasons why we have a global sleep crisis:
- Screen Exposure : Late night screen time as it hampers melatonin (sleep hormone) due to blue light exposure
- Stress at work: Since many individuals take their work home, it can be challenging to relax before going to bed.
- Unusual Sleeping Schedules: Working odd hours, partying all night long, binge-watching show after show makes it difficult for the body to be in-sync with the internal clock.
- Caffeine and Alcohol: Alcohol can be drowsy, but it breaks-up sleep cycles so you might not be getting good sleep. Even caffeine consumed up to six hours prior to sleep can delay the onset of sleep.
- Related Disorders: Insomnia, sleep apnea, restless leg syndrome are some of the sleep disorders where getting sleep is not easy.
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How to Improve Sleep Quality
- Stick to a regular sleep schedule: Go to bed and wake up at the same time every day (even on weekends) aids in regulating your natural circadian rhythms, so you can fall asleep and wake up rested.
- Create a Relaxing Bedtime Routine: Wind down before bed by engaging in calming activities like reading a book, meditating, or taking a warm bath. Avoid stimulating activities like checking emails or watching intense movies.
- Create an ideal sleep environment: Keep your bedroom cool, dark, and quiet. Use quality bedding, blackout curtains.
- Cut Out Screen Time an Hour Before Sleeping: Stay away from all screens for at least one hour before bed. When using devices, turn on blue-light filters or wear glasses that block out blue light
- Pay Attention to What You Eat and Drink: Heavy meals, caffeine, and alcohol are best avoided within a few hours of bedtime. Instead, if you want to eat something, choose between food stuff that triggers sleep like bananas, almonds, or warm herbal tea.
- Get Moving During the Day: Regular physical activity can improve sleep, but avoid vigorous exercise too close to bedtime as it may have the opposite effect.
- Control Stress: If you have chronic anxiety/stress, it can keep you from falling and/or staying asleep. Engage in Deep Breathing, Journaling, or Guided Meditation
When to Seek Help for Sleep Problems
If you’ve tried improving your sleep habits but still struggle to get restful sleep, it might be time to consult a doctor. Conditions like insomnia, sleep apnea, restless leg syndrome, or chronic stress-related sleep disturbances may require medical attention.
Signs you may need help include:
- Difficulty falling or staying asleep despite good sleep hygiene
- Chronic daytime drowsiness or tiredness
- Snoring loudly or stopping breathing when asleep (may be sign of sleep apnea)
- Recurring nightmares or night terrors
Conclusion:
In a world that glorifies “hustle culture” and sleepless nights, it’s time to flip the script. Sleep is not a weakness—it’s a biological necessity that fuels every aspect of our well-being. This World Sleep Day, take a moment and ask yourself: are you allowing your body the rest it needs?
Well, there is no better way to observe World Sleep Day than to just go to bed and sleep well!
