World Sleep Day 2025

Why Sleep Health Matters:

The scientific evidence is clear: quality sleep is essential for health. Poor sleep can negatively affect almost every aspect of your mind and body, from cognitive function and emotional health to immune system strength and overall energy.  Good sleep promotes resilience, improves memory, and helps you feel refreshed and ready for the day.

How to Prioritise Your Sleep Health:

1. Maintain a Regular Sleep Schedule:

Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s natural sleep-wake cycle.

2. Create a Relaxing Sleep Environment:

Your bedroom should be a sanctuary for rest. Make sure it’s cool, quiet, and dark. Minimise distractions like screen time before bed.

3. Reflect Each Day:

Do you wake up feeling rested? Ask yourself this simple question daily. If the answer is no, it may be time to reassess your sleep habits.

Track Your Sleep Schedule:

What to Do: Keep a sleep diary or use a sleep tracking app. Note the time you go to bed, when you wake up, and how long it takes to fall asleep. This will help you spot patterns.

Why It Matters: A consistent sleep schedule is crucial. If you’re constantly going to bed and waking up at different times, it might be affecting your sleep quality.

Assess Your Sleep Environment:

What to Do: Evaluate your bedroom for factors like light, noise, temperature, and comfort. Ideally, your room should be cool (around 18-22°C), dark, and quiet.

Why It Matters: Your sleep environment plays a huge role in the quality of your sleep. Too much light or noise can disrupt your sleep cycle, and an uncomfortable mattress or pillow could lead to poor rest.

Reflect on How You Feel During the Day:

What to Do: Pay attention to how you feel throughout the day. Are you tired or sleepy in the morning? Do you experience energy slumps in the afternoon? Or, do you feel alert and energised?

Why It Matters: How you feel during the day is a reflection of how well you’re sleeping. If you’re constantly tired or relying on caffeine to get through the day, it might indicate that your sleep quality needs improvement.

Consider Your Pre-Sleep Routine:

What to Do: Look at what you do in the hour or two leading up to bedtime. Are you engaging in relaxing activities (e.g., reading, meditation, gentle stretching)? Or are you checking emails, using your phone, or watching intense TV shows?

Why It Matters: Engaging with screens (especially blue light) or doing stimulating activities can interfere with your ability to wind down and fall asleep.

Track How Long It Takes to Fall Asleep:

What to Do: Monitor how long it takes for you to fall asleep once you’re in bed. If it consistently takes longer than 30 minutes, it might indicate issues like stress or poor sleep hygiene.

Why It Matters: Difficulty falling asleep can be a sign that you need to establish a better pre-sleep routine or improve your environment to make it more conducive to rest.

Evaluate Your Caffeine and Alcohol Intake:

What to Do: Track when and how much caffeine and alcohol you consume. Both substances can affect sleep—caffeine is a stimulant that can make it harder to fall asleep, and alcohol can disrupt the sleep cycle.

Why It Matters: Reducing or eliminating these substances, particularly in the afternoon and evening, can improve sleep quality.

Reflect on Your Stress Levels:

What to Do: Take note of any patterns between high stress and poor sleep. If you often find yourself lying awake at night thinking about your day or worrying about tomorrow, stress may be a key factor affecting your sleep.

Why It Matters: Managing stress through techniques like mindfulness, journaling, or relaxation exercises before bed can help you sleep better.

Evaluate Your Exercise Routine:

What to Do: Consider your physical activity level. Regular exercise can improve sleep quality, but exercising too close to bedtime can make it harder to fall asleep.

Why It Matters: Aim for at least 30 minutes of moderate physical activity earlier in the day to help promote better sleep.

Get Involved and Take Action:

This World Sleep Day, take the pledge to improve your sleep health. Prioritising sleep can lead to improved productivity, better mental health, and increased overall well-being. Let’s make the UK a healthier, well-rested nation!

Ready to start your sleep transformation?

Start by visiting the official World Sleep Day website and discover more tips, activities, and expert advice to help you get the restful sleep you deserve.