13/03/2026
๐บ๐๐๐๐ ๐๐ ๐๐๐ ๐ ๐๐๐๐๐๐โ๐๐ ๐๐ ๐ ๐๐๐๐๐๐๐๐๐ ๐๐๐ ๐ ๐๐๐๐๐๐๐ ๐๐๐
๐๐๐๐๐๐๐๐
๐๐๐๐.๐
Every year, World Sleep Day, organized by the World Sleep Society, reminds us of the important role sleep plays in our lives, may be it with physical health, mental clarity, or our emotional well-being. As we go through the day with constant notifications, deadlines, and distractions, many of us sacrifice rest without noticing the setbacks it can have with our mind and body. Unfortunately, a lot of us see ourselves as underserving to pause and breathe thinking that we have plans ahead that needs to be prioritized, and that rest should come last.
Poor sleep is linked to many health problems, from weakened immunity and difficulty concentrating to serious sleep disorders such as insomnia and sleep apnea. Yet, something as simple as prioritizing good sleep habits like maintaining a routine, limiting screen time before bed, and creating a calm sleeping environment, can make a meaningful difference.
๐บ๐๐๐๐ ๐ซ๐๐๐๐๐
๐๐๐
๐ญ. ๐๐ป๐๐ผ๐บ๐ป๐ถ๐ฎ
A condition where a person is having trouble falling asleep or staying asleep leading to daytime fatigue, irritability, and reduced performance. Insomnia usually happens when the person has the right time and environment to sleep well.
Insomnia can be short-term (acute) that lasts from one night to a few weeks, or it can last for a long time (chronic).
๐ฎ. ๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐๐ฝ๐ป๐ฒ๐ฎ
A condition where breathing repeatedly stops and starts, often with snoring. This happens either because of blockage of the airway (obstructive sleep apnea) or because the brain doesnโt control the breathing as expected (central sleep apnea).
๐ฏ.๐ฅ๐ฒ๐๐๐น๐ฒ๐๐ ๐๐ฒ๐ด ๐ฆ๐๐ป๐ฑ๐ฟ๐ผ๐บ๐ฒ (๐ฅ๐๐ฆ)
Also known as Willis-Ekbom Disease. It is a neurological condition which involves tingling or prickling sensations, urging the leg to move. The irresistible urge to move the legs can last for hours, preventing individuals from getting the sleep needed.
๐ฐ. ๐๐๐ฝ๐ฒ๐ฟ๐๐ผ๐บ๐ป๐ถ๐ฎ
It is a condition characterized by excessive daytime sleepiness, making it difficult for a person to stay awake during the day. This can occur even if the individual gets a full or healthy amount of sleep at night.
๐ฑ. ๐๐ถ๐ฟ๐ฐ๐ฎ๐ฑ๐ถ๐ฎ๐ป ๐ฅ๐ต๐๐๐ต๐บ ๐๐ถ๐๐ผ๐ฟ๐ฑ๐ฒ๐ฟ๐
Are conditions that disrupt or affect the bodyโs natural sleep-wake cycle, affecting how well and when you sleep, as well as how you function while awake. The term โcircadianโ comes from a Latin word that means โaround the day.โ Circadian rhythm is an internal clock that tells your body when to sleep and wake-up.
๐ฒ. ๐ฃ๐ฎ๐ฟ๐ฎ๐๐ผ๐บ๐ป๐ถ๐ฎ๐
Are a type of sleep disorder that causes abnormal experiences or behaviors during sleep.
These can happen when falling asleep, during sleep, or right before waking up.
Talking while sleeping, sleepwalk, experiencing nightmares, waking up confused, and not remembering what happened during the night happens.
๐จ๐
๐๐๐๐๐/๐ป๐๐๐
๐ญ. ๐ญ๐ฌ-๐ฏ-๐ฎ-๐ญ-๐ฌ ๐ฅ๐๐น๐ฒ
Is a routine designed to improve sleep quality by following simple habits before bedtime.
It suggests avoiding caffeine 10 hours before bed, food and alcohol 3 before bed, work or stressful tasks 2 hours before bed, and screens 1 hour before bed. The 0 means avoiding the snooze button in the morning.
๐ฎ. ๐๐๐๐ฎ๐ฏ๐น๐ถ๐๐ต ๐ฎ ๐ฅ๐ผ๐๐๐ถ๐ป๐ฒ
Sleep and wake-up at the same time each day to keep the body on track.
Reduce Screen Time Before Bed
Blue light exposure has become one of the biggest disruptors of sleep. Avoid screens before bed.
Create a Sleep-Friendly Environment
Your surroundings have an impact on how well you sleep. A cool and quiet room helps to support your body.
๐ฏ. ๐ฅ๐ฒ๐๐ต๐ถ๐ป๐ธ ๐ฌ๐ผ๐๐ฟ ๐ฆ๐น๐ฒ๐ฒ๐ฝ ๐๐ฐ๐ฐ๐ฒ๐๐๐ผ๐ฟ๐ถ๐ฒ๐
Your pillow, mattress, and bedding can affect sleep quality. Choosing the right pillow, supportive mattress, and breathable bedding can help you sleep comfortably.
๐ฐ. ๐๐ฑ๐ฑ๐ฟ๐ฒ๐๐ ๐ฆ๐๐ฟ๐ฒ๐๐ ๐๐ฎ๐ฟ๐น๐ ๐ฎ๐ป๐ฑ ๐ฅ๐ฒ๐ณ๐น๐ฒ๐ฐ๐ ๐ผ๐ป ๐๐ฟ๐ฎ๐๐ถ๐๐๐ฑ๐ฒ.
Address worries or write them down earlier in the evening to ease the mind. Think about the positive things that happened during your day.
Today, we are all encouraged to pause, reflect, and recognize that quality sleep is a foundation of a healthier and more vibrant life. By understanding sleep disorders and practicing better sleep habits, we only not care for ourselves but also help build a community that values rest, wellness, and balance. Caring for ourselves means advocating for otherโs well-being.
๐๐๐๐๐โ๐ก, ๐๐๐ก ๐กโ๐๐ ๐๐ ๐ ๐๐๐๐ก๐๐ ๐๐๐๐๐๐๐๐ ๐ก๐ ๐ก๐๐๐ ๐๐๐๐ ๐๐ ๐ฆ๐๐ข๐ ๐ ๐๐๐๐. ๐
๐๐ ๐ก๐๐๐ ๐ ๐๐๐ ๐ ๐ โ๐๐ข๐๐๐โ๐ก ๐๐ ๐ ๐๐ข๐๐๐ โ๐๐๐๐ก, ๐๐๐ ๐๐๐ ๐ก ๐ โ๐๐ข๐๐๐โ๐ก ๐๐ ๐ก๐๐๐๐ก๐๐ ๐๐ ๐ ๐๐๐ค๐๐๐. ๐ด๐๐๐๐ค ๐ฆ๐๐ข๐๐ ๐๐๐ ๐ก๐ ๐ก๐๐ ๐ก๐ ๐ ๐๐ข๐๐๐๐ก๐ฆ ๐๐ ๐ ๐๐๐๐ ๐กโ๐๐ก ๐ฆ๐๐ข๐ ๐๐๐๐ฆ ๐ก๐๐ข๐๐ฆ ๐๐๐๐๐ โ๐๐๐ก ๐๐ข๐ ๐ก ๐ก๐๐๐๐โ๐ก ๐๐ข๐ก ๐๐ฃ๐๐๐ฆ ๐๐๐โ๐ก ๐กโ๐๐ก ๐๐๐๐๐๐ค๐ . ๐
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Loeffler, B. (2025). World Sleep Day: Why Prioritizing Rest is Essential for You and Your Kids. FindMyKids Blog. https://findmykids.org/blog/en/world-sleep-day
Vinod, N. (2025). World Sleep Day 2025: History, theme and the 10-3-2-1-0 Rule for Better Sleep. News18. https://www.news18.com/lifestyle/world-sleep-day-2025-history-theme-and-the-10-3-2-1-0-rule-for-better-sleep-9257958.html
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What is World Sleep Day? why it matters & how to celebrate in 2026. (2026). Naturepedic Store View. https://www.naturepedic.com/blog/world-sleep-day
World Sleep Day: History, Importance, & How to Celebrate. (2023). Drlogy. https://www.drlogy.com/day/world-sleep-day
World Sleep Day. (2025). World Sleep Day. https://worldsleepday.org/
Research by: Raissa Angela Alinsod
Layout by: Glailey Sophia
Caption by: LJ Austria Diola
