13 March 2026

World Sleep Day: How to Improve Your Sleep with Simple Habits

I’m sure I’m not the only one of us who, after promising myself an early night, lies awake scrolling on my phone well beyond the point of allowing myself a peaceful sleep. I can’t be the only one who looks at the clock, mentally kicking myself for the five or six hours sleep I might get when all I wanted was a solid eight hours.

At best, sleep deprivation leads to fatigue and irritability; at its worst, lack of sleep can lead to cognitive impairment, a weakened immune system and depression. The benefits of sleep, particularly in the age of ubiquitous digital devices and at a time when stress in adults is at an all-time high, cannot and should not be ignored.

World Sleep Day aims to raise awareness about the importance of sleep for our physical, mental and emotional health. Restful sleep is just as important as the air we breath and the food we consume, yet somehow it seems to be the one health habit most of us overlook.

If it’s not social media keeping us awake, it’s the constant notes-to-self about tomorrow, adding to the endless to-do list of life… And, while we’re not necessarily in control of when our worries and fears visit us, there are ways we can try to harness control of our downtime to give ourselves the best chance of getting a good sleep.

Awareness

Noticing the habits that disrupt our sleep is key to improving the quality of our kip. Could that last coffee of the afternoon be keeping you awake? Could you limit your screen time before bed to consciously wind down and give your mind a rest before getting into bed?

Environment

Temperature, light and noise all affect how restorative our sleep is. Dimming lights later in the evening signals to our bodies that we’re ready to rest. Keeping a window open to circulate fresh air and keeping noise levels low also set us up to fall asleep calmly.

Routine

Introducing non-negotiable routines before bed – whether it be a hot, caffeine-free drink at a specific time, reading a page or two of a book by lamplight or doing a guided meditation can support the body and mind to drop off to sleep more quickly and restfully. Small changes to our evening routines can re-programme our brains to let us rest.

So, on this year’s World Sleep Day, why not take the opportunity to look at your own sleep habits with a view to creating a better, more healthy routine to support your mental, physical and emotional health?

Next time you’re scrolling, face illuminated by the blue light of your phone, or you find yourself regretting that late night, consider how best you could be kind to your body and mind by introducing small changes to promote healthier sleep.

Daryl Gouldbourne, Mental Health First Aider