World Sleep Day – March 18, 2022

World Sleep Day is an annual, global call to action about the importance of healthy sleep. 

We spend up to one-third of our lives sleeping. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being.

Lack of sleep or poor quality sleep is known to have a significant negative impact on our health in the long and short term. Next day effects of poor quality sleep include a negative impact on our attention span, memory recall and learning. Poor quality sleep or sleep deprivation has been associated with significant health problems, such as obesity, diabetes, weakened immune systems and many psychological conditions such as depression, anxiety and psychosis.

Quality sleep is crucial to ensure good health and quality of life.


Lack of sleep was the top factor affecting performance for youth, adults, coaches and referees listed in last year’s Volleyball BC Member Survey.

Paying attention to sleep will benefit sport performance by:

  • reducing the risk of overtraining/under-recovery
  • enhancing resistance to illness
  • improving recovery from injury
  • supporting performance and competitive success
  • Three elements of good quality sleep are:

    • Duration: The length of sleep should be sufficient for the sleeper to be rested and alert the following day.
    • Continuity: Sleep periods should be seamless without fragmentation.
    • Depth: Sleep should be deep enough to be restorative.
  • Maintain a regular sleep schedule by going to bed at the same time every night and waking up at the same time every day, seven days a week. Regularity is important for stabilizing your internal biological clock, allowing you to fall asleep and maintain uninterrupted sleep.
  • Physical exercise is considered an effective approach to improve sleep. A recent review suggested that youth with higher physical activity are more likely to experience good sleep. The National Sleep Foundation has amended its recommendations for good sleepers to encourage exercise at any time of day as long as this is not at the expense of sleep duration.
  • Ensure a comfortable sleep environment. Check your mattress and pillow and keep your bedroom dark and cool.
  • Get early morning light exposure for 30 minutes daily.
  • Maintain reliable nutrition routines  – breakfast is the most important meal of the day.


Sleep, Recovery and Human Performance – Sport For Life Canada

Canada 24-Hour Movement Guidelines – a guide to sweat, step, sleep and sit for each age and stage of life.

15 Tips and Tricks for Healthy Sleep Hygiene