what are the risks of poor sleep health?
World Sleep Day is an annual event created by the World Sleep Society to raise awareness of sleep health every March.
In 2025, the World Sleep Day theme is “make sleep a priority,” highlighting the importance of quality rest for overall wellbeing.
Sleep deprivation leads to lost productivity, with over 207,000 working days lost in the UK each year because of it.
The best ways to improve sleep health include a consistent sleep routine, a restful bedroom and a healthy lifestyle.
what are the risks of poor sleep health?
World Sleep Day is the perfect reminder to put sleep at the heart of your wellbeing. Good sleep is as essential as eating well and staying active, yet it’s often the first thing we sacrifice when life gets busy. Poor sleep health doesn’t just leave you feeling groggy – it can have serious effects on your physical and mental wellbeing, as well as your ability to get through the day.
Let’s explore the risks of poor sleep health and how you can make positive changes to enjoy deeper, more restorative rest.
what is world sleep day?
World Sleep Day is a global awareness campaign dedicated to highlighting the importance of healthy sleep. Launched in 2008 by the World Sleep Society, it’s observed every year on the Friday before the vernal equinox. This year (2025), it falls on 14th March with the theme “make sleep health a priority.”
Unlike other health campaigns that focus on specific sleep disorders, World Sleep Day takes a broader approach, emphasising sleep as one of the pillars of good health. Alongside balanced nutrition and regular movement, sleep keeps your body and mind functioning at their best. Over the years, the campaign has reached over 70 countries, helping people understand just how essential sleep is for individual wellbeing and for society too.
the risks of poor sleep health
Sleep is your body’s natural reset button, helping to repair and restore both the body and mind. When you don’t get enough quality sleep, the effects build up over time, impacting everything from your heart health to your mood and ability to focus.
physical health
Your body relies on sleep to heal, grow and maintain essential functions. Adults generally need between seven and nine hours of sleep each night, while children and teenagers need even more to support their development.
Ongoing sleep deprivation is linked to an increased risk of:
Heart disease and high blood pressure:
Sleep helps regulate your cardiovascular system. Poor sleep can lead to inflammation and increased stress on the heart.
Type-2 diabetes:
Lack of sleep affects how your body processes insulin, making it harder to regulate blood sugar levels.
Obesity:
Poor sleep can disrupt hormones that control appetite, making cravings for high-calorie foods stronger.
Weakened immune system:
Sleep is when your body produces infection-fighting cells. Without enough rest, you’re more vulnerable to colds, the flu and other illnesses.
mental health
Your brain needs sleep just as much as your body does. Without it, your ability to process emotions, retain memories and manage stress takes a hit.
Mood and wellbeing:
Poor sleep is linked to a higher risk of depression, anxiety and mood swings. It can make you more irritable, less patient and more easily overwhelmed.
Cognitive function:
Sleep plays a crucial role in memory and decision-making. Without enough of it, concentration dips, reaction times slow and problem-solving becomes harder.
Social and work life:
Feeling constantly fatigued can affect relationships and daily interactions. When you're exhausted, it's harder to be present, engaged and emotionally available.
daily functioning
Poor sleep doesn’t just leave you feeling sluggish, it can make everyday tasks harder and even dangerous. Sleep deprivation reduces alertness, slows reaction times and affects coordination, increasing the risk of accidents at home, on the road and in the workplace.
In the UK alone, sleep deprivation is responsible for around 207,000 lost working days each year. Understanding the risks of poor sleep health is the first step to making positive changes. Now, let’s look at some common causes of sleep problems and how to overcome them.
common causes of poor sleep
Struggling to drift off or stay asleep? There are plenty of reasons why sleep might not come easily.
Lifestyle factors: Stress, poor diet and lack of exercise can all interfere with sleep. Late-night screen time can also disrupt your natural sleep cycle, making it harder to fall asleep.
Sleep disorders: Conditions like insomnia, sleep apnoea[EW1] and restless leg syndrome can cause frequent disruptions and prevent deep, restorative sleep.
Underlying health conditions: Chronic pain, gastroesophageal reflux disease (GERD) and neurological conditions like Parkinson’s can make getting comfortable enough to sleep a challenge.
By recognising these common causes of poor sleep, you can take steps to improve your sleep habits and overall sleep health.
tips for improving sleep health
Small changes to your daily routine can have a big impact on your sleep. Here are five simple ways to get better rest.
1. establish a sleep routine
A consistent sleep schedule helps regulate your body’s internal clock. Try to go to bed and wake up at the same time every day, even on weekends. A relaxing wind-down routine – like reading, stretching or listening to calming music – can also signal to your body that it’s time to sleep.
Read more: How to create a night-time routine for better sleep
2. create a sleep sanctuary
Your bedroom should be a peaceful retreat designed for rest. Keep it cool, dark and quiet, and invest in a comfortable mattress and snuggly bedding. Blackout curtains, white noise machines and soft lighting can help create the perfect sleep environment too.
Read more: The cost of a good night’s sleep
3. eat and drink wisely
What you eat and drink can affect how well you sleep. Avoid caffeine and heavy meals in the evening as they can interfere with your ability to relax. Try to steer clear of alcohol and nicotine close to bedtime too; they might make you drowsy at first, but they can lead to restless, fragmented sleep.
Read more: Five ways to get hydrated before bed
4. move more for better sleep
Regular exercise can improve sleep quality, helping you fall asleep faster and enjoy deeper rest. Try to be active during the day but avoid high-intensity workouts too close to bedtime as they can leave you feeling energised rather than sleepy.
Read more: Outdoor exercise for sleep and mental health
5. don’t force it
If you can’t fall asleep, don’t lie there staring at the ceiling. Get up, go to a dimly lit space, and do something calming like reading or listening to quiet music. Only return to bed when you feel sleepy again. This helps reinforce the association between your bed and sleep, rather than restlessness.
Read more: Tips to beat insomnia
Taking care of your sleep is one of the best things you can do for your health. When you prioritise rest, you give your body and mind the time they need to recover, recharge and function at their best.
This World Sleep Day, take a moment to reflect on your own sleep habits. Could they be improved? Whether it’s adjusting your routine, upgrading your sleep environment or simply allowing yourself more time to rest, even small changes can make a difference.
For more sleep advice and inspiration, explore our sleep blog. Better sleep starts with better habits – so why not start tonight?
sources and further reading
https://worldsleepday.org/wp-content/uploads/2025/02/WSD-Article1-s2.0-S1389945725000735-main.pdf
https://www.nhs.uk/every-mind-matters/mental-health-issues/sleep/
