World Sleep Day: Importance, Benefits & Tips for Quality Rest

In 2008, the global community faced a significant challenge with sleep deprivation. More than 27.3% of individuals were experiencing some form of sleep disorder. Foggy minds and exhaustion had become the norm.

This is when the World Sleep Society created the World Sleep Day.

This day is an effort to wake the world up to the importance of good sleep. The global movement helps spread awareness, educate people, and push them towards better sleep health.

At the end of the day, sleep isn't a luxury but a necessity for your overall well-being. So ahead, we walk you through the importance of this day, benefits, and tips to enjoy peaceful zzzs!

What is World Sleep Day & Why Does It Matter?

As aforementioned, World Sleep Day was created as an effort to highlight sleep disorders and encourage healthy sleep habits.

Celebrated annually, it serves as a reminder that quality sleep is essential for a happy and healthy life. On this day, various events and activities take place worldwide to promote sleep awareness and education.

Today, while we view sleep as something just to keep us active and fresh, it is actually more than that. Did you know? Sleep deprivation is the leading cause of heart disease, weak immune system, and several other physical health issues. However, it doesn't stop there.

Poor sleep also adversely impacts your mental health and cognitive function. That's why it is important to recalibrate your sleep routine right away!

How Sleep Impacts Mental & Physical Health?

Have you ever been sleep-deprived? Maybe you had an urgent deadline that cut your sleep short or perhaps, you were traveling on a red-eye flight. Whatever the reasons were, but have you noticed the after-effects? In most cases, you end up feeling irritated, fatigued, and whatnot!

But, when lack of sleep becomes a regular occurrence, it can lead to a variety of physical and mental health conditions.

Poor sleep increases stress, anxiety, and depression, and it negatively impacts your mood and your overall emotional well-being. It doesn't stop there. It also impairs memory, concentration, and your basic ability to make better decisions.

Physically, sleep deprivation weakens your immune system. And, its effects become aggravated over time. So, what does it do? Lack of sleep raises the risk of heart disease, obesity, diabetes, and disrupts metabolism. It can also cause high blood pressure and increase inflammation in the body. That's why a good night's rest is always crucial.

The Role of Sleep in Productivity & Daily Performance?

Have you ever noticed how productivity has good and bad days? And how the good days usually fall on days when you have enjoyed quality sleep? Well, sleep plays a major role in how well you perform every day.

When you experience peaceful zzzs, it ensures you wake up feeling refreshed. This, in turn, helps you stay focused, boost creativity, make better decisions, and work efficiently. You tend to put your best foot forward and get work done faster!

On the other end of the spectrum, lack of sleep makes you feel tired, slows thinking, and increases mistakes. And let's not forget, it affects your mood adversely.

So, the key to a productive and successful you starts with a good night's rest.

Physical Benefits of Quality Sleep

Some of the top physical benefits of a cozy shuteye every night are given below. Take a look!

• Quality sleep strengthens the immune system and helps the body fight infections and illnesses.
• When you enjoy proper rest, it reduces the risk of heart disease, high blood pressure, and stroke.
• A good night's sleep prevents overeating and supports a healthy metabolism.
• When you feel well-rested, your body feels more energized and active throughout the day.
• Sleep promotes tissue repair, which helps with muscle recovery and supports bone health.
• Good sleep enables a clear complexion and slows signs of aging.
• Proper sleep helps regulate blood sugar levels and reduces the risk of diabetes.
• Sleep lowers inflammation and can prevent chronic diseases.

Common Sleep Disorders & Problems

Now, let’s understand more about common sleep disorders and how you can overcome them.

Insomnia

Insomnia is a condition where you have trouble falling or staying asleep. Hence, you may experience daytime fatigue, poor concentration, irritability, etc. In India, 13.8% to 33.0% suffer from this disorder. Some tips to help you overcome this condition include:

• Create a comfortable sleep environment with a cozy mattress, pillows, bedding, and comforter. Make sure the room is cool, and use blackout curtains if needed to keep it dark.
• Pay attention to what you eat and drink. For instance, caffeine and alcohol before bed can disrupt sleep.
• Make sure your circadian rhythm is functioning properly by going to bed and waking up at the same time, even on weekends.
• Limit screen time as the blue light can hamper your sleep cycle.

If nothing works for you, it is important that you speak to a doctor.

Sleep Apnea

Another common sleep disorder is sleep apnea. In this condition, your breathing repeatedly stops and starts during sleep. Therefore, this leads to poor rest and daytime drowsiness.

And, if not treated in time, it can increase the risk of heart disease and high blood pressure. The common symptoms of sleep apnea are loud snoring, pauses in breathing, waking up gasping or choking, and excessive daytime sleepiness. If you notice any of the signs, it is imperative to visit a doctor. Some of the treatments include:

• Using a CPAP machine.
• Maintaining a healthy weight.
• Keeping your head elevated as you sleep, such as sleeping on a recliner bed.
• Avoiding alcohol before bed.

Restless Leg Syndrome

Restless leg syndrome (RLS) is a sleep disorder where you get this uncontrollable urge to move your legs, especially at night. So, it disrupts your sleep and affects your sleep quality. However, it is not very common and its prevalence in India is estimated to be around 2.1%.

RLS is linked to iron deficiency, stress, or nerve issues. Some of the treatment methods are:

• Stretching before bed.
• Exercising regularly.
• Warm baths and massages.
• Magnesium and iron-rich foods.
• Avoid caffeine or alcohol before bed.

Stress & Anxiety

Did you know? Around 74% of Indians suffer from stress and 88% experience anxiety! The number is truly staggering. But what really is stress and anxiety? It is a condition where you may find it excessively difficult to relax and fall asleep. But lack of quality slumber can be the reason.

A study involving 301 participants found that 39.2% experienced poor sleep quality, and among them, 19.9% reported abnormal anxiety levels. Some of the remedies you can try to overcome this are:

• Practice deep breathing, mindfulness, or meditation.
• Try journaling or reading before bed.
• Establish a calming bedtime routine.
• Limit screen time.
• Try therapy or counseling.

Other Sleep Disorders

Some of the other sleep disorders that can hamper your sleep are narcolepsy, night terrors, and circadian rhythm disorders. They tend to disrupt sleep patterns and make it difficult to enjoy quality sleep. In most cases, establishing a proper bedtime routine and creating a comfortable sleep environment can help. But if you are unable to overcome the issue, speak with a doctor as they can guide you in the right direction.

Tips for Improving Sleep Quality

By now, you must be wondering what is it that you can do to improve your sleep quality. Fret not! These tips can help.

Maintain A Proper Bedtime Routine

The easiest way to make sure you enjoy quality sleep is to wake up and go to bed at the same time, even on weekends. This stabilizes your circadian rhythm and you will always wake up feeling like your best self. While it may feel difficult at first, it soon becomes a habit.

Creating a Sleep-Conducive Environment

A lumpy mattress or an uncomfortable pillow can either disrupt your sleep or wake you up with aches or pains. So, pay attention to your room. From your mattress to your comforter, everything should fetch you the comfort you desire. And, make sure the room temperature aligns with your needs. Finally, keep the room dark as it can make you fall asleep faster.

Lifestyle Changes for Better Sleep

When you lead a healthy lifestyle, you automatically experience quality sleep. So, a few things you can start doing are;

• Exercise regularly
• Always opt for a light yet healthy dinner
• Reduce caffeine in the evening
• Say no to nicotine and alcohol
• Make sure you take care of your mental well-being

These habits not only improve your sleep but also enhance your overall well-being. With better rest, you feel more energized, happier, and ready to live life to the fullest.

Create A Set Of Calming Routines Before Bed

You can always try a couple of calming activities like reading, meditation, or listening to soothing music before bed. Doing them every day creates a habit and signals your mind that it's now time to unwind. Infact, if you have been struggling with any stress or anxiety, you can also try deep breathing, journaling, or other relaxation techniques to clear your mind before you snooze.

Limit Naps

We all enjoy a good nap. But when it goes beyond 30 minutes, it may disrupt your sleep at night. So, if you ever need a pick-me-up, try a power nap for not more than 15-30 minutes. This way, you feel refreshed and don’t end up compromising your night-time slumber.

How Does The Sleep Company Support Better Sleep?

At The Sleep Company, we want to make sure that you enjoy the best sleep of your life. That's why we bring you a range of products that guarantees quality rest. From Smart Recliner beds that can help you battle sleep apnea to the innovative SmartGrid Technology to fetch you exquisite comfort and support, we have got you covered.

Our mattresses are designed with the sole purpose of bringing you the finest sleep experience ever. So, they fetch you pressure point relief, spinal alignment, breathability, and more to ensure you wake up ache-free with a smile on your face. And, with the security of 100 trial nights, you can try your favorite mattress risk-free. We also offer ergonomic pillows and accessories to create the ideal sleep environment.

So, what are you waiting for? Experience superior sleep and better health with The Sleep Company today!