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World Sleep Day 2023
Do you love sleep?
In my experience World Sleep Day is a real thing and it’s celebrated every year on the Friday before Spring.
World Sleep day was created by the WorldSleep Society as “an annual celebration of sleep and its importance to global health.” The mission of World Sleep day is to bring awareness to sleep disorders and promote better sleep habits around the world.
So, if you want to celebrate World Sleep day, let’s sleep!
Here’s everything you need to know:
- World Sleep Day 2023
- What is World Sleep Day?
- When is World Sleep Day in 2023?
- Who celebrates World Sleep Day?
- What activities are part of World Sleep Day?
- What is the purpose of World Sleep Day?
- How to celebrate World Sleep Day?
- Step 1: Choose your sleep goal
- Step 2: Engage in full body movement sessions that relax you
- Step 3: Make sure to get enough sleep each night
- Step 4: Keep track of your progress on sleep disturbance management strategies
- Step 5: Plan activities to help you relax after work
- Step 6: Celebrate World Sleep Day with a relaxing yoga session
- Step 7: Celebrate World Sleep Day with a weighted blanket
What is World Sleep Day?
World Sleep Day is an annual event held on the Friday before Spring Vernal Equinox in March that celebrates and promotes better sleep habits and awareness of sleep problems and their effects on society. The event is organized by the World Sleep Day Committee of the World Sleep Society.
The purpose of World Sleep Day is to encourage better sleep prevention and promote habits to manage sleep problems, as well as to highlight the benefits of sleep and the health problems associated with a lack of it. It also aims to lessen the burden of sleep problems on society by encouraging better prevention and management of sleep disorders.
When is World Sleep Day in 2023?
World Sleep Day in 2023 will be on Friday, March 17th. It is an annual event intended to be a celebration of sleep and a call to action on important issues related to it, such as medicine, education, social aspects, and driving. World Sleep Day is organized by the World Sleep Day Committee of World Sleep Society and aims to lessen the burden of sleep problems on society through better prevention and management of sleep disorders.
World Sleep Day quotes
This year’s theme is “Sleep is Essential for Health.“
2022: “Quality Sleep, Sound Mind, Happy World”
2021: “Regular Sleep, Healthy Future”
2020: “Better Sleep, Better Life, Better Planet”
2019: “Healthy Sleep, Healthy Aging”
2018: “Join the Sleep World, Preserve Your Rhythms to Enjoy Life”
2017: “Sleep Soundly, Nurture Life”
2016: “Good Sleep is a Reachable Dream”
2015: “When Sleep is Sound, Health and Happiness Abound”
2014: “Restful Sleep, Easy Breathing, Healthy Body”
2013: “Good Sleep, Healthy Aging”
2012: “Breathe Easily, Sleep Well”
2011: “Sleep Well, Grow Healthy”
2010: “Sleep Well, Stay Healthy”
2009: “Drive Alert, Arrive Safe”
2008: “Sleep Well, Live Fully Awake”
Who celebrates World Sleep Day?
World Sleep Day is celebrated by individuals and healthcare providers around the world, with over 70 countries taking part in the annual celebration. It is designed to raise awareness around sleep disorders, educate people on the importance of sleep, and help those with serious sleep problems. It has an estimated 155 events held worldwide, and its goal is to prevent sleep deprivation and decrease its effects on everyday life.
What activities are part of World Sleep Day?
World Sleep Day is an annual awareness act that celebrates sleep and aims to help those with serious sleep problems. There are a variety of activities that can be done to acknowledge and celebrate World Sleep Day, such as participating in free and open events, raising funds to reimburse the costs associated with the awareness day, and taking part in educational content.
The day focuses on the prevention and management of sleep disorders, as well as the importance of getting high-quality sleep. Participants can gain information on such topics through discussion groups, public service announcements, and seminars hosted by the World Sleep Society.
What is the purpose of World Sleep Day?
The purpose of World Sleep Day is to raise awareness about the importance of sleep, highlighting its benefits and the health problems associated with a lack of it. It is an event created in order to celebrate the benefits of healthy sleep and to lessen the burden of sleep problems on society through better prevention and management of sleep disorders.
World Sleep Day seeks to encourage better sleep prevention and promote habits to manage sleep problems, as well as to bring people together, whether everyday people or healthcare providers, to discuss sleep problems, help find solutions, and prevent sleep problems for those who don’t yet have them.
How to celebrate World Sleep Day?
Step 1: Choose your sleep goal
World Sleep Day is the perfect opportunity to prioritize sleep and create healthy sleep habits. Celebrating World Sleep Day can involve setting sleep goals and making meaningful changes to improve sleep quality.
One of the most effective goals to set on World Sleep Day is making sleep a priority. This means realigning our lives to ensure that we are getting the recommended amount of sleep in order to be healthy and well-rested. This may involve setting specific bedtimes and rising times, creating a winding-down routine, and avoiding screens and caffeine at night.
Another sleep goal to consider is to commit to sleep hygiene. This means creating an environment and habits that are conducive to restful sleep. This could include changing the temperature in the bedroom, investing in blackout curtains, and avoiding blue-light emitting devices in the bedroom.
A third sleep goal is to create a sleep ritual. Sleep rituals involve specific activities that help prepare the mind and body for sleep. These could be as simple as drinking warm milk, journaling, meditating, or listening to soothing music.
Finally, World Sleep Day can be used as an opportunity to seek professional help if necessary. One-third of sleep disorder sufferers seek professional help, so if you or someone you know is having difficulty getting quality sleep, they should visit their doctor.
Step 2: Engage in full body movement sessions that relax you
- Aerobic Exercise: Participating in aerobic exercise close to bedtime can help to reduce stress levels, improve sleep quality and duration, and increase alertness in the daytime. Examples of aerobic exercise include jogging, brisk walking, cycling, swimming, and dancing.
- Strength Training: Strength training can help the body to relax and release tension before bedtime. This can be done in the form of bodyweight exercises, resistance bands, or dumbbells. Examples of strength training exercises include planks, squats, and lunges.
- Yoga: Yoga is a form of exercise that combines physical postures with mindful breathing and relaxation. Doing gentle yoga poses such as cat-cow, child’s pose, and downward facing dog can help to reduce stress and tension, aiding in a better night’s sleep.
- Stretching: Stretching is a form of exercise that helps to increase flexibility and range of motion. Doing light and gentle stretches before bedtime can help to relax the body and reduce tension. Examples of stretches include neck and shoulder rolls, hamstring stretches, and calf stretches.
Step 3: Make sure to get enough sleep each night
- Establish a regular sleep and wake schedule: Set aside specific times each day to go to bed and wake up, and try to stick with them as closely as possible.
- Eliminate disturbances: Keep your bedroom as dark and quiet as possible. Reduce noise and electronic devices in the bedroom.
- Get an adequate amount of Z’s each night: Aim for seven to nine hours of sleep each night.
- Avoid caffeine: Caffeinated beverages should be avoided at least six hours before bedtime.
- Get regular exercise: Exercise can help the body to relax and prepare for a good night of sleep. Try to get physical activity during the day, but don’t exercise too close to bedtime.
- Get some sun: Expose yourself to natural sunlight during the day as it can help your circadian rhythm.
- Don’t eat too late: Eating too close to bedtime can make it harder to fall asleep.
- Develop a bedtime routine: Give yourself 30 minutes before bed to do calming activities, such as reading or meditating.
- Lower the lights: Dim the lights in your bedroom to tell your brain it’s time to sleep.
- Unplug: Turn off your devices and TV at least an hour before bedtime. The blue light from devices can interfere with your sleep rhythms.
Step 4: Keep track of your progress on sleep disturbance management strategies
World Sleep Day is a great day to focus on improving your sleep health and managing sleep disturbances. Here are some ways to keep track of your progress in sleep disturbance management strategies:
- Track your sleep: Using a sleep tracker app or sleep diary to monitor your sleep habits can help you identify disturbances and understand your sleep patterns.
- Monitor your activity levels: Keeping track of your daily activities and noting when you feel more or less energized throughout the day can help you identify when you are more likely to have difficulty sleeping.
- Track your diet: Eating a healthy diet and avoiding stimulants such as caffeine and nicotine can help improve your sleep quality. Keeping track of what and when you eat can help you identify potential triggers for sleep disturbances.
- Monitor the environment: Keeping your bedroom dark, cool, and free from distractions can help improve your sleep quality. Tracking what changes you make to the environment can help you determine if it is having a positive or negative effect on your sleep quality.
- Track your stress levels: Stress can be a major cause of sleep disturbances. Keeping a journal to track your daily stress levels can help you identify potential triggers and determine the effectiveness of different stress management techniques.
By tracking these different aspects of your sleep disturbance management strategies, you can get a better understanding of your sleep patterns and identify ways to improve your sleep quality.
Step 5: Plan activities to help you relax after work
One of the best ways to prepare for a good night’s sleep is to create an evening routine that helps you relax. This could include activities like taking a warm bath with essential oils, reading a book, or even meditating. Incorporating any of these activities into your routine can help you unwind from the day and prepare for a more restful sleep.
To celebrate World Sleep Day, I plan to establish a relaxing evening routine. This routine includes taking a warm bath with essential oils, reading a book, and meditating. I will also avoid caffeine late in the day and get some natural sunlight during the day. Additionally, I plan to get at least 30 minutes of physical activity each day and avoid screens at least 1 hour before bedtime.
Step 6: Celebrate World Sleep Day with a relaxing yoga session
Celebrating World Sleep Day with a relaxing yoga session is an excellent way to encourage positive sleep patterns. With the following steps, you can enjoy the benefits of World Sleep Day with ease:
- Start by creating a soothing environment for yourself. Make sure the room is free of distractions, the temperature is comfortable, and you’re wearing comfortable clothes.
- Prepare your yoga mat and equipment. If you don’t have a yoga mat, you can use a blanket or even a padded surface.
- Begin your yoga session by focusing on your breath. Take a few deep, slow breaths and focus on your breath while counting each one.
- Now that you’ve relaxed your body and mind, start practising a few yoga postures. Focus on poses that promote relaxation and calmness such as the child’s pose and the cat pose.
- After your yoga session, take a few moments to meditate and reflect on your practice. Visualize a peaceful sleep and free yourself from stress and worries.
- When you’re done, take some time to relax and enjoy the feeling of revitalization before you go to sleep.
By following the above steps, you can easily celebrate World Sleep Day with a relaxing yoga session and enjoy its benefits.
Step 7: Celebrate World Sleep Day with a weighted blanket
Celebrate World Sleep Day with a weighted blanket! With the days getting warmer and the nights getting shorter, it’s a great time to invest in healthier sleep habits. World Sleep Day is the perfect excuse to take a step in that direction. Sleeping with a weighted blanket is a great tool to help you relax and wind down before bedtime. It helps reduce anxiety and tension, and can help provide the sensation of being hugged, which can facilitate more restful sleep.
Get involved this World Sleep Day and make the most of your rest with a weighted blanket – you even can buy one in IKEA!
What is the relevance of mindfulness practices for World Sleep Day?
On World Sleep Day, mindfulness practices can be used to bring awareness to the importance of sleep and to promote healthy sleep habits. Mindfulness can help to reduce insomnia, improve sleep quality and duration, and reduce symptoms of sleep-related disorders. It can also help individuals to become more aware of their own mental and emotional states, which can lead to better sleep by reducing stress and rumination. Mindfulness can also help to reduce sleep-related anxiety and depression, which can further improve sleep.
What is the importance of sleep hygiene and sleep rhythms?
The importance of sleep hygiene and sleep rhythms is essential for proper sleep health and mental wellbeing. Sleep hygiene encompasses healthy habits and relaxation routines that help the brain and body prepare for a restful night of sleep.
Sleep rhythms refer to the body’s circadian rhythms, which work best when a consistent bedtime and wake time is established.
What are the global trends concerning sleep deprivation?
Recent studies have found that 62 per cent of adults around the world are dissatisfied with the amount of sleep they get, according to Philips Global Sleep Survey. It was estimated in 2019 that sleep deprivation cost the US over $400 billion a year with Japan losing $138 billion, Germany $60 billion, the UK $50 billion, and Canada $21 billion.
Reports by the CDC show that adults aged 18-64 who sleep less than 7 hours per night are more likely to report chronic health conditions such as depression, arthritis, and asthma, compared to those who sleep more than 7 hours. That is why a weighted blanket may be good for arthritis!
As such, it can be seen that there is a trend of global sleep deprivation and its adverse effects on physical and mental health.
Join us in promoting sleep health and let’s all elevate the conversation around sleep!