World Sleep Day
Today is World Sleep Day, an annual awareness day dedicated to promoting sleep health.
The World Sleep Society, founded by World Association of Sleep Medicine and World Sleep Federation, host this awareness day to promote good quality sleep, and here at 4ways, we’re sharing some top tips from sleep experts to help you understand the way sleep affects our daily life.
It can be difficult to find the time in the day to complete your to-do lists, have a social life, and still find time to fit in a full night’s sleep. But, if we don’t get enough sleep, we can’t do those tasks properly anyway. It’s recommended by Eric Zhou with the Division of Sleep Medicine at Harvard Medical School that adults get 7-9 hours of sleep every night to be able to fully perform daily tasks efficiently.
‘Poor sleep also can increase daytime fatigue,’ says Zhou, ‘and make it more difficult to enjoy life’ (Zhou, 2026).
‘Studies show that people who consistently sleep less than six hours a night have higher risks of hypertension, stroke, heart attack, and heart failure.’ (Science News Today, 2026). People who regularly do not get enough sleep or wake up often in the night may have a higher risk of:
- Coronary heart disease
- High blood pressure
- Obesity
- Stroke
(National Heart, Lung and Blood Institute, 2026)
Studies have also shown that an insufficient amount of sleep can lead to:
- Changes in appetite
- High blood sugar levels, which can lead to diabetes
- Difficulty concentrating
- Mood-swings
(Harvard University, 2026)
Aside from the health risks that researchers advise come along with sleep deprivation, studies show that there is plenty of benefits to encourage you to fit your 7-9 hours in each night. These include a stronger immune response, fast muscle recovery and tissue repair, increased energy and daytime alertness, and an improved memory (Sleep Foundation, 2026).
To help improve your sleep, try some of our sleep health tips:
- Maintain a consistent sleep schedule
Going to bed at the same time every night helps to regulate your internal body clock. (Stars Sleep Clinic, 2026)
- Create a relaxing bedtime routine
Investing time in creating and maintaining a consistent bedtime routine is one of the simplest yet most effective ways to improve your overall sleep health. (Reality Pathing, 2025)
- Limit screen time before bed
Using screens in the evening, including on tablets and mobile phones, can negatively affect your sleep. (Mind, 2026) Consider limiting your screen time by putting your screens down 1 hour before you go to sleep.
- Optimise the sleep environment
Invest in some blackout curtains, put on some white noise, and keep the temperature at a cool volume to ensure you get the best possible night’s sleep.
- Manage stress and racing thoughts
To manage stress levels, read a book, listen to soft music, take up knitting, or meditation. Relaxing for 90 minutes before bed is said to help you drift off to sleep more quickly.
- Exercise appropriately
Regular exercise is good for your all aspects of your health, however too much exercise can have a negative effect on your sleep pattern. It could be helpful to limit any physical activity right before bed.
- Good diet
Some studies say that ‘consuming too much or too little protein can negatively impact your sleep’ (Sleep Foundation, 2025). Eating a balanced diet may help to improve your sleep.
- No stimulants before bed
Stimulants such as caffeine and alcohol have a largely negative impact on sleep health. Researchers suggest avoiding drinking coffee, alcohol and eating chocolate in the hours leading up to bedtime, to ensure a good night’s rest.
References
Harvard University, 2026. How Sleep Deprivation Can Harm Your Health. [Online]
Available at: https://www.health.harvard.edu/healthy-aging-and-longevity/how-sleep-deprivation-can-harm-your-health
[Accessed 13th March 2026].
Mind, 2026. Tips to improve your sleep. [Online]
Available at: https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/tips-to-improve-your-sleep/#ThinkAboutScreensAndDeviceSettings
[Accessed 13th March 2026].
National Heart, Lung and Blood Institute, 2026. Why is sleep important?. [Online]
Available at: https://www.nhlbi.nih.gov/health/sleep/why-sleep-important
[Accessed 13th March 2026].
Reality Pathing, 2025. Benefits of Establishing Consistant Bedtime Routines for Better Sleep. [Online]
Available at: https://realitypathing.com/benefits-of-establishing-consistent-bedtime-routines-for-better-sleep/
[Accessed 13th March 2026].
Science News Today, 2026. How Sleep Affects Your Health More Than You Think. [Online]
Available at: https://www.sciencenewstoday.org/how-sleep-affects-your-health-more-than-you-think
[Accessed 13th March 2026].
Sleep Foundation, 2025. Nutrition and Sleep: Diet’s Effect on Sleep. [Online]
Available at: https://www.sleepfoundation.org/nutrition
[Accessed 13th March 2026].
Sleep Foundation, 2026. How Sleep Works: benefits of sleep. [Online]
Available at: https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep
[Accessed 13th March 2026].
Stars Sleep Clinic, 2026. Consistent Bedtime. [Online]
Available at: https://www.stars-sleepclinic.co.uk/post/consistent-bedtime
[Accessed 13th March 2026].
Zhou, 2026. How much sleep do you actually need. [Online]
Available at: https://www.health.harvard.edu/blog/how-much-sleep-do-you-actually-need-202310302986
[Accessed 13th March 2026].
Disclaimer: This article provides general information only and is not medical advice. If you have concerns about your health, please speak to a healthcare professional.
