World Sleep Day 2025 – Make sleep health a priority

World Sleep Day is observed on March 15th as a reminder of the vital role sleep plays in our overall health. While research has extensively highlighted its importance, many people still sacrifice sleep for work, social gatherings, and screen time. The impact of quality sleep cannot be overstated, you could say that it sets the foundation for how we feel and function each day. This year’s theme, “Make Sleep Health a Priority,” encourages us to recognize sleep as essential for both mental and physical well-being. Let’s take this opportunity to educate ourselves and commit to healthier sleep habits.

The vital role of sleep

Sleep has a versetile role in our overall health, grasping both our physical and mental health. Research has shown sleep to be associated with memory, learning, emotional regulation, physical health, muscle growth, and many more aspects of our health. Having a healthy sleep routine can be a vital benefit and a driving factor in our life satisfaction. To begin with, NIH, (2022) highlights the role of sleep in our physical health listing some of its effects like:

• Heals and repairs heart and blood vessels
• Healthy balance of hormones responsible for hunger and feeling full
• Body’s reaction to insulin
• Healthy growth and development
• Body’s ability to fight germs and sickness
• Decrease overall risk of health problems.

The list highlights some very important aspects of our health affected by our quality of sleep. In addition, the research also mentions that sleep deficiency has been shown to change the activity in some parts of the brain, altering the natural ability of that part of our brain, thus disturbing normal brain function. The results and changes of sleep deficiency can happen instantaneously, almost like a car crash the authors mention.

An article by the Columbia University Department of Psychiatry (2022) highlights the strong link between sleep and mental health. Sleep deprivation has been found to increase the risk of mental health disorders, while insomnia can be a symptom of conditions like depression. Research also shows that poor sleep quality and insomnia can accelerate the onset and worsen symptoms of these disorders. Moreover, even individuals in good physical and mental health may experience heightened anxiety and stress after a night of poor-quality sleep.

Modern sleep crisis and how to prioritize sleep

In today’s fast-paced world, many factors affect sleep quality. People often struggle to maintain a healthy schedule due to long working hours, and with remote jobs on the rise, many must adapt to different time zones and demanding routines. Additionally, increased screen time is linked to poor sleep, as more people sacrifice rest for video games or movies. The growing influence of “hustle culture” also encourages a work-more, sleep-less mentality, which can have immediate negative effects on well-being.

Fortunately, we can prioritize sleep without compromising work or social life. Creating a healthy sleep environment is essential—avoiding screens at least 30 minutes to an hour before bed significantly improves sleep quality. Sleeping in complete darkness can also make falling asleep easier. Lastly, maintaining a consistent sleep schedule—going to bed and waking up at the same time every day—helps regulate the body’s internal clock, leading to better overall sleep health.

Conclusion

World sleep day is a perfect day to remind ourselves that sleep is not optional, but a necessity for a healthy and satisfactory life. Focuse on prioritizing your sleep quality and duration and the impact that slight change will have on your life will surprise you. Sleep affects and impacts so many areas in our life, that you would not believe the changes you will see in your physical and mental health after just some weeks of better sleep quality. This world sleep day, lets commit to making sleep health a priority and remember that a well rested mind and body is the foundation of a success, well-being, and longevity.

Dorotheos Charalambous.