World Sleep Day: 4 tips to help improve the quality of your sleep

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Comfort is key for a good night sleep.
Comfort is key for a good night sleep.
Photo: Getty Images

This year World Sleep Day is observed on 17 March 2023 to promote sleep health around the world.

According to the World Sleep Day organisation, sleep is the foundation of our physical, mental and social well-being much like eating well and exercising is – thus the 2023 theme being – “Sleep is Essential for Health”.

Dr Lourdes DelRosso, World Sleep Day co-chair, says “People should think about sleep like they do other important healthy behaviours such as exercise - as something to reflect upon and, when appropriate, improve so that one can feel better and remain healthier over time.”

Lack of sleep can be caused by a wide range of reasons. Here are four tips to help improve sleep quality:

1. Improve your air quality

According to air treatment specialists, Solenco, a lesser-known but serious culprit of snoring is an overheated room or ambient air that is too dry.

Adding a water diffuser in your bedroom may help improve dry air.

2. Reduce stress

Stress can have a negative effect of healthy sleep.

“High levels of stress impair sleep by prolonging how long it takes to fall asleep and fragmenting sleep. Sleep loss triggers our body’s stress response system, leading to an elevation in stress hormones, namely cortisol, which further disrupts sleep,” says Baylor College of Medicine’s Dr Annise Wilson.

The assistant professor of neurology and of pulmonary, critical care and sleep medicine adds that doing relaxing activities such as warm baths and yoga before bed helps you wind down after a long day.

READ MORE | Can being part of the 5AM club turn your life around? 5 tips to help you become an early riser 

3. Manage period symptoms

According to the Sleep Foundation, while premenstrual syndrome (PMS) can lead to too much sleep due to fatigue, it can also often cause sleeping problems.

The organization notes that people who experience PMS “are at least twice as likely to experience insomnia before and during their period”.

4. Upgrade sleep comfort

Choosing the right mattress and pillows is the first step. Adding to that, thinking deeper about the fabric of your bedding can help elevate your sleeping experience.

According to Dubis Fashion and Beauty, silk or satin sheets and pillowcases naturally helps regulate temperature, helping you to reach a state of sleep quicker than you’re normally used to. 

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