Make Sleep a Healthy Priority

Sleep is not just a time for the body to rest; it’s a vital process that supports physical, emotional, and mental health. World Sleep Day observed on 14 March 2025 emphasizes making sleep health a priority.

Are you getting enough sleep, but still waking up tired? It's easy to tell when you're sleep-deprived, but the reasons behind poor sleep quality can be more elusive.

Let's explore the signs, causes, and solutions to help you achieve truly restful sleep.

What is Sleep Quality?

Sleep quality is different from sleep quantity. Sleep quantity measures how much sleep you get each night, while sleep quality measures how well you sleep. Generally, good sleep quality is defined by the following characteristics:

• You fall asleep soon after getting into bed, within 30 minutes or less.

• You typically sleep straight through the night, waking up no more than once per night.

• You’re able to sleep the recommended number of hours for your age group.

• You fall back asleep within 20 minutes if you do wake up.

• You feel rested, restored, and energised upon waking up in the morning.

What affects our sleep quality?

Sleep problems can arise from a variety of factors, including:

• Lifestyle Choices: Irregular sleep schedules, excessive screen time, and consumption of caffeine or alcohol can disrupt sleep patterns.

• Environmental Factors: Noise, light, and uncomfortable sleeping conditions can negatively affect sleep quality.

• Psychological Factors: Stress, anxiety, and depression are significant contributors to sleep disturbances.

• Medical Conditions: Chronic pain, fibromyalgia, respiratory issues, acid reflux and sleep disorders like insomnia and sleep apnea can hinder restful sleep.

• Socioeconomic Factors: Work schedules, financial stress, and living conditions can also impact sleep.

Impacts of Sleep Deprivation

Lack of adequate sleep can have serious consequences on both physical and mental health, including:

• Cognitive Impairment: Reduced concentration, memory problems, and impaired decision-making abilities.

• Emotional Instability: Increased irritability, mood swings, and heightened risk of mental health issues such as anxiety and depression.

• Physical Health Risks: Higher susceptibility to illnesses, weakened immune system, and increased risk of chronic conditions like hypertension, diabetes, and heart disease.

• Decreased Productivity: Lowered performance at work or school, increased errors, and higher accident rates.

How to Improve Sleep Quality?

Improving sleep quality involves adopting healthy sleep habits and making lifestyle changes, such as:

• Establish a Regular Sleep Schedule: Maintaining a regular sleep schedule is one of the most important habits for good sleep hygiene. Try to go to bed and wake up at the same time every day, even on weekends.

• Create a Restful Environment: Ensure your sleep environment is conducive to rest. Keep your bedroom cool, dark, and quiet.

• Limit Screen Time and Blue Light Exposure: Avoid screens at least an hour before bedtime to reduce blue light exposure that can interfere with sleep.

• Practice Relaxation Techniques: Incorporating relaxation techniques like deep breathing, progressive muscle relaxation, or gentle yoga can help release the tension built up throughout the day.

• Monitor Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime. Opt for light snacks if you're hungry.

• Avoid caffeine and alcohol close to bedtime: Caffeine is a stimulant that can disrupt sleep quantity by making it harder to fall asleep, while alcohol, a depressant, can impair sleep quality by leading to sleep disturbances and reduced REM sleep.

• Stay Active: Regular physical activity can promote better sleep but avoid vigorous exercise close to bedtime.

• Seek Professional Help: If sleep problems persist, consult a healthcare provider to identify and treat any underlying conditions.

By understanding the factors that affect sleep and taking steps to improve sleep quality, we can enhance our overall health and well-being.

Your sleep is just as important as nutrition and exercise!

Make Sleep Health a Priority!

Sources: UNSOS Staff Counselor