World Sleep Day is an annual celebration dedicated to promoting healthy sleep patterns and raising awareness of sleep disorders. This year, it falls on 14 March 2025.

Did you know that nearly one in three people experience poor sleep, according to the NHS? Additionally, a Mental Health Foundation study found that nearly 48% of UK adults believe that sleeping poorly negatively affects their mental health.

Quality sleep is essential for maintaining good mental health and leading a happy, fulfilling life. World Sleep Day is the perfect opportunity to reflect on the importance of sleep and learn how to improve it.

Why Sleep Matters

Sleep is a cornerstone of both mental and physical well-being. While individual needs vary, adults are generally recommended to get 7–9 hours of sleep per night. The right amount of sleep helps you wake up feeling refreshed, recharged, and ready for the day.

The consequences of insufficient sleep can affect many areas of life, including:

Physical Health

• Cognitive function: Poor sleep impairs clear thinking and decision-making.
• Immunity: Sleep deprivation can weaken your immune system.
• Weight and fitness: Sleep affects metabolism and weight regulation.
• Chronic conditions: Insufficient sleep increases the risk of high blood pressure, heart disease, and diabetes.

Mental Health and Well-being

• Emotional regulation: Poor sleep can reduce emotional resilience and impulse control.
• Mood: It can increase worry, diminish positive thinking, and exacerbate depression.
• Overall mental health: Sleep deprivation is linked to a higher risk of mental health challenges.

Steps to Improve Your Sleep

Here are practical steps to make sleep a priority and enhance its quality:

1. Establish a Sleep Routine

• Go to bed and wake up at the same time daily, even on weekends.
• Minimise naps during the day, or limit them to 20–45 minutes if necessary.

2. Get Natural Light Exposure

• Spend time outdoors or in natural light during the day.
• This supports a healthy circadian rhythm, which improves sleep and mental health.

3. Exercise Regularly

• Exercise reduces tension and promotes relaxation, aiding sleep.
• Avoid vigorous exercise in the evening, as it may be counterproductive.

4. Monitor Food and Drink

• Avoid heavy, spicy, or sugary meals close to bedtime.
• Limit caffeine intake in the afternoon and evening.

Creating a Sleep-Friendly Environment

1. Make Your Bedroom a Calm Space

• Keep the space uncluttered and inviting. Soft bedding and personal touches can help.
• Remove distractions like TVs or electronic devices.

2. Limit Noise and Light

• Use earplugs, noise-cancelling headphones, or white noise machines.
• Opt for blackout curtains, blinds, or eye masks to block out light.

3. Optimise Temperature

• Maintain a cool bedroom temperature, as it aligns with the body’s natural drop in temperature during sleep.

4. Relax Your Body and Mind

• Practise mindfulness, meditation, or light stretches before bed.
• Consider soothing activities, such as listening to relaxing music or taking a warm bath.

Support is Available

If you’re struggling with sleep, remember that you’re not alone. Our emap Mental Health First Aid (MHFA) Team is here to listen, support, and guide you towards the help you need.

Let’s prioritise sleep this World Sleep Day – and every day!