Friday 19 March 2021 will mark the 14th annual World Sleep Day. This year’s theme is ‘Regular Sleep, Healthy Future’. Created and hosted by World Sleep Society, World Sleep Day is an annual, global call to action highlighting the importance of healthy sleep.
“Simple changes you can make now to get a better night’s sleep” – free session on Friday 19 March
Do you have trouble sleeping?
Do you regularly wake up in the night and find you can’t get back to sleep?
Are you wondering about the best way to wind down at the end of the day?
Would you like to know how you can improve your sleep ‘environment’?
On World Sleep Day the Our Dorset staff wellbeing team will be on hand to help in a live informal half-hour session on Microsoft Teams. At 12:30pm on Friday 19 March they’ll offer you practical ideas, suggestions and top tips for simple changes you can make now to get a better night’s sleep.
There’ll also be time for you to ask questions face-to-face (if you want to) or in the meeting Chat box.
Why healthy sleep is important, from the World Sleep Society
We spend up to one-third of our lives sleeping. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being.
Lack of sleep or poor quality sleep is known to have a significant negative impact on our health in the long- and short-term. Next-day effects of poor quality sleep include a negative impact on our attention span, memory recall and learning.1 Longer-term effects are being studied, but poor quality sleep or sleep deprivation has been associated with significant health problems, such as obesity, diabetes, weakened immune systems and even some cancers.2,3,4
Lack of sleep is related to many psychological conditions such as depression, anxiety and psychosis.5,6
Good quality and restorative sleep is essential for day-to-day functioning. Studies suggest that sleep quality rather than quantity has a greater impact on quality of life and daytime functioning.7
35% of people do not feel they get enough sleep, impacting both their physical and mental health.8
Three elements of good quality sleep are:
Duration: The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
Continuity: Sleep periods should be seamless without fragmentation.
Depth: Sleep should be deep enough to be restorative.
While sporadic changes in sleep and dreaming are normal, and sleep naturally responds to environmental fluctuation, extreme factors and traumatic experiences can lead to severe changes in sleep patterns, including altered dream content or more nightmares.9
Sleep plays a critical role in emotional processing.10
Ohayon MM et al. Correlates of global sleep satisfaction in the psychiatric diagnosis categories. Psychiatry Clin Neurosci 2002; 56: 239-240
Taheri S, Lin L, Austin D et al. Short sleep duration is associated with elevated ghrelin, reduced leptin and increased body mass index. PLoS Med 2004; 1(3): e62
Gottlieb DJ, Punjabi NM, Newman AB et al. Association of sleep time with diabetes mellitus and impaired glucose tolerance. Arch Intern Med 2005; 165(8): 863-7
Gumustekin K, Seven B, Karabulut N et al. Effects of sleep deprivation, nicotine and selenium on wound healing in rats. Neurosci 2004; 114: 1433-1442
Zammit GK, Weiner J, Damato N et al. Quality of life in people with insomnia. Sleep 1999; 22 Suppl 2: S379-85
Beusterien KM, Rogers AE, Walslenben J et al. Health related quality of life effects of modafinil for treatment of narcolepsy. Sleep 1999; 22(6): 757-765
Kandel ER, Schwartz JH, Jessell TM. Principles of neural science. The McGraw-Hill Companies Inc, 2000
Pesonen, A. K., Lipsanen, J., Halonen, R., Elovainio, M., Sandman, N., Mäkelä, J. M., Antila, M., Béchard, D., Ollila, H. M., & Kuula, L. (2020). Pandemic Dreams: Network Analysis of Dream Content During the COVID-19 Lockdown. Frontiers in psychology, 11, 573961. https://doi.org/10.3389/fpsyg.2020.573961