World Sleep Day 2025: Theme, history, and the golden rule for better sleep
The next time someone calls you a
yhead, don't get too offensive. Tell them sleeping is good. Well, not too much. But, adequate sleep is essential for our health and emotional well-being
In today's fast-paced world, people often tend to put sleep on the backseat and glorify this sacrifice. This has led to the rise of sleep disorders which impact one's mental and physical well-being. This is where
holds its significance. The Friday preceding the vernal equinox in the northern hemisphere is observed as World Sleep Day. This year it falls on Mar. 14. This global initiative sheds light on the importance of healthy sleep habits while offering practical solutions, such as the
, to improve sleep quality.
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On
, let's take a look at this year's theme, the history, and the golden 10-3-2-1-0 rule for a good night's sleep.
(Pic courtesy: iStock)
The theme of World Sleep Day 2025 is '
'. World Sleep Day is an awareness activity hosted by the
, founded by the World Association of Sleep Medicine (WASM) and the World Sleep Federation (WSF).
This day is observed to urge individuals to acknowledge the importance of sleep alongside diet and exercise. Though many people focus on maintaining a healthy lifestyle through food and physical activity, sleep often remains overlooked.
(Pic courtesy: iStock)
World Sleep Day was first celebrated in 2008. It has become an annual event observed on the Friday preceding the vernal equinox in the northern hemisphere ever since. The initiative was co-founded by Dr. Antonio Culebras, a neurology professor at Upstate Medical University, and Dr. Liborio Parrino, an associate professor of neurology at the University of Parma, Italy.
As a global movement, World Sleep Day brings together healthcare professionals, researchers, and organizations to educate the public on the impact of sleep disorders, and also create awareness about the need for better sleep management, as inadequate sleep has been linked to numerous health issues, including cardiovascular diseases, diabetes, and impaired cognitive function.
(Pic courtesy: iStock)
The Centers for Disease Control and Prevention (CDC) provides guidelines on the daily recommended amount of sleep for different age groups. Newborns (0–3 months) require the most sleep, ranging from 14 to 17 hours daily. Infants (4–12 months) need 12 to 16 hours, including naps, while toddlers (1–2 years) should get 11 to 14 hours of sleep along with naps. Preschool-aged children (3–5 years) need 10 to 13 hours, including naps.
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School-aged children (6–12 years) should aim for 9 to 12 hours of sleep. Teenagers (13–17 years) require 8 to 10 hours of sleep. Adults aged 18–60 years need at least 7 hours of sleep per night, while those between 61–64 years benefit from 7 to 9 hours. Older adults, aged 65 and above, should aim for 7 to 8 hours of sleep daily.
What is the 10-3-2-1-0 rule?
The 10-3-2-1-0 rule is the best way to practice better sleep hygiene in the long run. Coined by a sports medicine physician and pediatrician Dr. Jess Andrade, this rule involves some shortcuts that help you get a good night's sleep.
10 hours before bed: Avoid caffeine.
3 hours before bed: No eating or consuming alcohol.
2 hours before bed: No more work or studying.
1 hour before bed: No screen time.
0: No hitting the snooze button on your alarm clock the next morning.
Benefits of good sleep
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