World Sleep Day 2024 is celebrated annually to raise awareness about sleep and its impact on society, highlighting the benefits of sleep.
This year it will take place on 15 March. The World Sleep Society organises the event to improve the prevention and treatment of sleep disorders to reduce its effects.
The theme of World Sleep Day 2024 is “Sleep Equity for Global Health.” Sleep equity enables people to access adequate sleep for overall well-being.
The differences in sleep health vary prominently across the globe, which creates a base for sleep disorders and health inequalities.
Through awareness, World Sleep Day can maintain sleep equity in society. It includes access to a safe sleeping environment, education regarding sleep disorders and hygiene, and address such issues.
Table of Contents
Sleep Deprivation: When you don’t sleep enough
Sleep impacts our bodies in various ways. Sleep deprivation can drain our physical and mental health.
Chronic Disorders
Sleep regulates blood pressure, cholesterol, and blood sugar levels. Sleep deprivation can lead to overconsumption since our bodies will crave high-energy foods. Fats and carbohydrates are known to be energy-dense food sources.
Along with sleepiness and fatigue, overconsumption can give rise to chronic disorders like obesity, diabetes, and hypertension. Even short sleep durations increase the risk of heart disease.
Effects on the brain
Sleep helps the brain to process and remember information. Lack of sleep can heavily impact the brain’s mechanism to remember information, leading to short or long-term memory loss.
Sleep deprivation can cause trouble in the brain’s thinking and concentration.
It also affects the brain’s ability to regulate emotions. Sleep deprivation can make you moody, emotional, and quick-tempered. It can also lead to conditions like depression and anxiety.
Impact on the immune system
During sleep, the amount of proteins like cytokines increases in the body, and they help with immune function and inflammation.
Sleep deprivation prevents the immune system from regulating, recovering, and repairing itself. It interferes with the normal functioning of the body and gives rise to an increase in the risk of acquiring diseases. It can lead to immunodeficiency and prolonged low-grade inflammation of the body, adversely affecting health.
What are the benefits of sleep?
Since sleep deprivation is linked to a big appetite, getting enough sleep can help maintain body weight.
Your body craves high-calorie foods like sugar and fats, which add up to give you a high body weight. It is essential to regulate your weight by getting enough sleep.
Enough sleep can make you more productive by keeping your brain active. The less fatigue you feel, the more your performance will improve. Sleep also helps with better cognition and concentration.
Adequate sleeping hours are associated with a low risk of heart ailments. You can maintain your blood pressure and blood sugar levels by getting enough sleep.
The link between sleep and mental disorders is bidirectional. Not getting enough sleep can also give rise to depression and anxiety. Adopting healthy sleep patterns can reduce the risk of mental health problems.
Finally, getting enough sleep boosts your immune system by letting it produce hormones or chemicals immune to pathogens.
How to improve your sleep quality?
There are a lot of factors that affect your sleep patterns. Stress, diet, medication or medical conditions, and your environment are some factors. While you may or may not have control over the situation, you can improve your sleep habits.
Making lifestyle changes can improve your sleep patterns. Incorporate some physical activity into your schedule. It can improve your sleep quality.
Stick to a sleep schedule. Go to your bed and wake up at the same time each day. It will build a habit and train your body to maintain a regular sleep cycle.
Make sure to limit your daytime naps. They can interfere with your regular nighttime sleep schedule.
Build a comfortable sleeping environment, such as a dark and quiet room, a comfy bed, and a pillow.
Limiting your screen time can significantly change how you manage your time and sleep. Look up the methods you can use to reduce your screen exposure.
Avoid consuming caffeine at night. It stimulates your body and makes it difficult to relax and sleep.
In conclusion, while celebrating World Sleep Day 2024, it is essential to recognize the benefits of sleep and avoid factors that prolong sleep deprivation. Healthy sleep habits empower you to make better choices and lead productive lives. This day is a reminder to embrace sleep equity and encourage awareness around sleep deprivation.
