World Sleep Day 2024

It's no surprise if you are reading this late at night, perhaps while lounging in bed with your phone. We are blessed to have smartphones and high-tech gadgets that are making our lives so wonderfully convenient! But who needs restful sleep when we are ready to sacrifice it for the thrill of endless scrolling and notifications? Studies suggest that around two-thirds of the adult population experience occasional insomnia. It is crucial to reduce these numbers by spreading awareness, which is why World Sleep Day is celebrated globally every year on 15 March—to raise awareness about the importance of achieving healthy, high-quality sleep.

History of World Sleep Day

World Sleep Day is a global event that brings people from all walks of life to celebrate the importance of sleep and advocate for better sleep health. Since its inception in 2008, it has grown into a worldwide movement, drawing attention from media outlets and celebrities alike. Held annually by the World Sleep Society, World Sleep Day aims to spread awareness about the crucial role sleep plays in our overall health and well-being.

The Theme for World Sleep Day 2024

The theme for World Sleep Day 2024 is "Sleep Equity for Global Health." This theme underscores the importance of addressing disparities in sleep health that exist across different populations worldwide. While sleep is essential for everyone, not everyone has equal access to quality sleep or resources to manage sleep disorders. By promoting sleep equity, we can work towards ensuring that everyone has the opportunity to achieve optimal sleep and improve their overall health.

Healthy Sleep Habits

Ever wondered what makes for a truly rejuvenating slumber? Healthy sleep is not just about catching some Z's; it is about waking up feeling refreshed and ready to tackle the day head-on. But what exactly does healthy sleep entail? Here are a few healthy sleep habits that you can try out:

• Stick to a regular sleep schedule—go to bed and wake up at the same time every day. If you are feeling tired, try going to bed earlier.
• Minimize disruptions during sleep by creating a cozy, distraction-free sleep environment.
• If your sleep routine gets messed up, try to get back to your usual schedule as soon as you can.
• Make sure you get enough sleep each night.

FAQS

Let's answer some of your frequently asked questions about sleep.

Am I really experiencing a sleep deficit, and what could be causing it?

You can end up with a sleep deficit if you consistently don't get enough sleep over a long time. There are lots of reasons why this might happen, like working shifts, taking care of family members, or just wanting to socialize. Health issues like sleep apnea or insomnia can also play a part, along with our busy modern lifestyles. If you are getting less than seven hours of sleep a night, feeling tired during the day, or struggling to stay awake, you might be in a sleep deficit and should consider talking to a doctor. Some may even be unlucky enough to be diagnosed with fatal familial insomnia.

Is it true that if my sleep cycle is healthy, I won't need an alarm clock?

Well, researchers looked into this by studying how well people can estimate time while they sleep. They found that deep sleep, called slow-wave sleep, is linked to accurate time estimation. However, as we age, our slow-wave sleep decreases, meaning most of us might still need an alarm clock to wake up on time.

Is it normal if I don't remember my dreams, and what does it say about the quality of my sleep?

Dreaming is a mental activity that happens during sleep and is connected to our physiology. When sleep is disturbed due to sleep or wakefulness disorders, it can affect how much we remember our dreams. However, even if we don't recall our dreams, it doesn't necessarily mean there is a problem. It could just mean that our sleep is uninterrupted and we are emotionally stable during waking hours. Most people dream every night, even if they don't remember it.

What is the optimal sleep pattern for humans: monophasic, biphasic, or polyphasic?

Sleep can be organized into one block (monophasic), or multiple episodes (biphasic or polyphasic) within a 24-hour period. While monophasic sleep is common globally, some cultures historically practice daytime napping (biphasic). The best pattern depends on ensuring adequate duration and quality of sleep, whether with one episode or multiple. Research shows only a small percentage of people can nap regularly, often due to genetic factors like morningness or eveningness types. For them, biphasic sleep may be an adaptation to meet sleep needs.

How does genetics influence whether someone is a morning person (morningness) or a night owl (eveningness)?

The genetic factor of morningness or eveningness refers to an individual's predisposition toward being more alert and energetic either in the morning (morningness) or in the evening (eveningness). This genetic trait influences our internal body clock, known as the circadian rhythm, which regulates our sleep-wake cycle and other physiological processes. People who are morning types tend to wake up early and feel most alert in the morning, while evening types prefer staying up late and feel more alert later in the day. This genetic predisposition can affect sleep patterns and preferences for sleep timing.

Is daytime napping advisable?

It depends on how well you sleep at night. If you sleep well and feel awake during the day, you probably don't need naps. But if you are always tired because you don't get enough sleep at night, or if your sleep is disturbed, taking a nap might help you feel better. A study found that taking a one-hour nap every day for a month helped older people feel more awake during the day without making it harder for them to sleep at night.

What causes me to feel sleepier during winter?

During winter, our bodies go into "hibernation mode" like bears! With shorter days and longer nights, our internal clocks get a little confused. Due to this there is a ramp-up production of melatonin, the sleep hormone. Plus, the lack of sunlight messes with our energy levels, making us want to curl up and snooze more often. So, feeling extra sleepy might affect the quality of sleep during winter.

Call to Action

World Sleep Day 2024 is not just about raising awareness; it is also a call to action. Delegates and advocates from around the world come together to organize activities, share information online, interview sleep experts, and engage with their communities to promote sleep health. Through collective efforts, we can make sleep health a priority on a global scale and lessen the burden of sleep problems on society.

So, whether you share #WorldSleepDay on social media, participate in an awareness activity in your community, or simply take the time to prioritize your own sleep health, remember that every action counts. Let's join forces to celebrate healthy sleep and work towards a world where everyone can enjoy the benefits of a good night's rest.