World Sleep Day 2024: 8 Reasons Why You're Not Getting Enough Sleep!

World Sleep Day, observed annually on the third Friday of March, was established in 2008 by the World Association of Sleep Medicine. Its primary objective is to raise awareness about the crucial role of sleep in maintaining overall health and well-being. Observed by over 70 countries worldwide, this day serves as a reminder of the significance of prioritizing quality sleep.

The theme for World Sleep Day 2024, ‘Sleep Equity for Global Health,’ underscores the importance of ensuring equitable access to adequate sleep for everyone, emphasising its profound impact on health outcomes.

“Sleep deprivation has emerged as a global issue, with individuals worldwide failing to acquire the required amount of sleep. Studying sleep has therefore become imperative, as sufficient sleep plays a critical role in bodily function recovery, memory consolidation, motor skills, and spatial recognition among various species,” said Krishna Melnattur, Assistant Professor of Psychology and Biology, Ashoka University.

This day provides an opportunity to raise awareness about various sleep-related issues, including healthcare, sleep education, sleep medicine, sleep disorders, their consequences, and strategies to enhance sleep quality.

Sleep disturbances, ranging from mild to severe, have the potential to significantly impact individuals’ lives if not addressed effectively. Several factors contribute to chronic sleep deprivation, necessitating attention and intervention.

On World Sleep Day, here’s a look at the some common reasons for inadequate sleep to help individuals identify potential obstacles to achieving restful sleep.

1. Unhealthy dietA diet high in processed foods, sugar, and unhealthy fats can negatively impact sleep quality. Spicy foods can intensify heartburn. Uncomfortably filling meals can lead to obesity, and over time, it can make you feel uncomfortable.
2. Late-night workouts in the eveningLate-night workouts can cause a higher heart rate and keep you up at night. So, to obtain enough sleep, reschedule your workout a few hours early.
3. Unhealthy sleep habitsThis includes irregular sleep schedules, napping too late or for too long, and creating an uncomfortable sleep environment like too much noise, light, or heat. Stop working late at night or using electronic devices close to bedtime as it may be one of the reasons that are preventing you from getting enough sleep.
4. Stress and anxietyChronic stress and anxiety can significantly disrupt sleep patterns and make it difficult to fall asleep or stay asleep. A restless night results in a sleepy morning that adds to your tension and raises the possibility of another restless night. But with a few weeks of downtime and relaxation, your body can rebalance, and you can do it.
5. Eating right before bedConsuming heavy meals right before bedtime can make you feel physically uncomfortable when you lie down. After eating, heartburn, or the reflux of acid and food into the oesophagus, might keep you awake.
6. Sleep disordersVarious sleep disorders, such as sleep apnea, insomnia, and restless leg syndrome, can significantly impact sleep quality. Hence, visit a doctor and discuss your sleep problems for a comprehensive medical evaluation, ruling out any underlying medical conditions.
7. Consuming caffeine and alcoholWhile caffeinated beverages like coffee, tea, cola, and others provide an initial energy boost, they can interfere with the sleep cycle if consumed too much caffeine in the morning or later in the day, as caffeine in the body can take up to six hours to leave your system. Similarly, excessive consumption of alcohol or tobacco products may aid in your ability to fall asleep, but it disrupts sleep quality later in the night.
8. Lack of physical activityRegular physical activities like walks, meditation, yoga, jogging, cycling, and swimming can improve sleep quality, but exercising too close to bedtime can have the reverse effect.