With the demands of modern life, sleep often takes a back seat, leading to widespread sleep deprivation. Recent studies reveal that the average UK adult sleeps just under six and a half hours per night, falling short of the recommended seven to nine hours. This chronic lack of sleep has significant implications for both physical and mental health.

World Sleep Day, observed annually on the Friday before the March equinox, falls on 14 thMarch this year. The 2025 theme, “Make Sleep Health a Priority”, underscores the essential role of sleep in maintaining overall health.

In line with this theme, Dr Katy James, a chartered psychologist and mental health clinical director at Vita Health Group, emphasises the importance of quality sleep. “Sleep is a vital function that allows both the mind and body to recharge, ensuring alertness and optimal performance during the day,” she notes. “If you find yourself struggling to wake up in the morning and rely on coffee to function, the likelihood is that you may need more, or a better quality of, sleep.”

Poor or insufficient sleep has been linked to increased negative emotional responses to stressors and a decrease in positive emotions. Given the significant impact sleep can have on mental health, Dr James shares eight techniques to help improve sleep quality:

• Create and stick to a sleep schedule. Going to bed and waking up at the same time each day helps regulate the body’s internal clock, making it easier to fall and stay asleep.
• Be mindful of the time you exercise. While regular exercise promotes sleep, intense workouts late in the evening can have a stimulating effect. Opt for light stretching, yoga, or mindfulness activities before bed.
• Be smart about what you eat and drink. Avoid caffeine, nicotine, and alcohol, as they can interfere with sleep quality. Consume caffeine only before lunch and avoid heavy meals late at night. If you need a bedtime snack, choose protein-rich options like a banana, nuts, or yoghurt.
• Use the bedroom exclusively for sleep. Limit non-sleep activities in the bedroom, such as watching TV or working, to maintain a strong association between the bedroom and sleep. Avoid scrolling through social media before bed, as blue light exposure can disrupt melatonin production.
• Avoid naps after 3pm. While short power naps can boost alertness, napping late in the day may interfere with nighttime sleep.
• Keep your room cool. The ideal bedroom temperature for sleep is around 18°C. Opt for breathable bedding and lightweight sleepwear to prevent overheating.
• Eliminate light from your bedroom at night. Darkness promotes better sleep, so use blackout blinds and switch off all electronic devices. Even minimal light exposure can disrupt melatonin production and impact sleep quality.
• If you can’t sleep, get up. Tossing and turning or checking the time if you can’t sleep can increase stress levels. Instead, get out of bed and engage in a relaxing activity, such as reading in a dimly lit room, until you feel drowsy, before going back to bed and trying again.

“Prioritising sleep should not be seen as a luxury; it is a necessity for both mental and physical well-being,” adds Dr James. “By making small adjustments to daily habits and routines, individuals can significantly improve their sleep quality and overall health.”

She also highlights the importance of seeking professional support when necessary. “If you’re struggling with your mental health, it’s important to seek professional support. People living in England aged 16 or over can access NHS Talking Therapies services for free. A GP can refer you, or you can refer yourself directly. The NHS Talking Therapies services offer talking therapies, such as cognitive behavioural therapy (CBT), counselling, other therapies, and guided self-help; and help for common mental health problems, such as anxiety and depression.”