World Sleep Day, observed today on March 14, 2025, is a global call to action organized by the World Sleep Society to emphasize the critical role of sleep in overall health and well-being. It takes place every year on the Friday before the spring equinox. 

This year’s theme, “Make Sleep Health a Priority,” highlights the necessity of quality sleep for cognitive function, immune support, and overall wellness. Join us as we review some of the basics of healthy sleep and why an Austin Air purifier can help you sleep soundly at night.

Why Sleep is Essential to Health

Just like proper nutrition and regular physical activity, sleep is a foundational pillar of health. However, it is often overlooked in discussions about well-being. Scientific research underscores the many ways sleep contributes to both mental and physical health:

  • Memory and Learning: Sleep plays a crucial role in consolidating memories and improving learning capabilities.
  • Brain Health: Sleep helps clear waste from the brain, reducing the risk of cognitive decline.
  • Immune System Support: A well-rested body is better equipped to fight infections and illnesses.
  • Cellular Maintenance: During sleep, the body repairs and recycles old cells, helping maintain energy levels and overall function.

On the flip side, poor sleep is associated with increased risks of obesity, diabetes, cardiovascular disease, and even cognitive disorders such as dementia. Impaired sleep can also lead to reduced reaction times, impaired judgment, and a higher risk of accidents. In fact, sleeping less than 7 hours per night also contributes to death.1

Infographic explaining that sleep is essential to: memory and learning, brain health, immune system support, and cellular maintenance (On the flip side, poor sleep is associated with bad health.)

Understanding Sleep Health: More Than Just Hours in Bed

Getting enough sleep is essential, but it’s not the only factor in achieving sleep health. There are six key dimensions to consider:

1. Duration: Adults should aim for at least 7 hours of sleep per night.
Babies from 4 months to 1 year old should sleep 12-16 hours per day.
Children 1-2 years old need to sleep 11-14 hours per day.
Children 3-5 years old should sleep 10-13 hours per day.
Children 6-12 years old should get 9-12 hours of sleep per day.
Teens 13-18 years old need to sleep 8-10 hours per day.2

2. Efficiency: Falling asleep quickly and staying asleep is key.

3. Timing: Keeping a consistent sleep schedule strengthens circadian rhythms.

4. Regularity: Going to bed and waking up at the same time daily promotes better sleep.

5. Alertness: Feeling refreshed and attentive during waking hours is a sign of quality sleep.

6. Quality: Satisfaction with sleep matters—poor sleep quality can negatively affect overall health.

How much sleep is needed by age group: Babies 4-12 months: 12-16 hours Children 1-2: 11-14 hours Children 3-5:10-13 hours Children 6-12: 9-12 hours Teens 13-18: 8-10 hours Adults: At least 7 hours

Making a Plan to Prioritize Sleep Health

Improving sleep starts with small, consistent steps:

  • Optimize Your Sleep Environment: Keep your room dark, cool, and quiet. Minimize exposure to screens before bed. Blue light from screens closely resembles daylight, which can disrupt your circadian rhythm. When your brain perceives it as daytime, melatonin production is suppressed – making it harder to fall asleep.
  • Stick to a Consistent Sleep Schedule: Going to bed and waking up at the same time daily strengthens your body’s sleep-wake cycle.
  • Practice Relaxation Techniques: Reading, deep breathing, or gentle stretching can help signal to your body that it’s time to rest.

Infographic explaining how to improve your sleep with these small steps: 1. Optimize your sleep environment, 2. Stick to a consistent sleep schedule, and 3. Practice relaxation techniques.

The Role of Clean Air in Better Sleep

One often-overlooked aspect of sleep health is air quality. The air you breathe in your bedroom significantly impacts how well you sleep. Here’s how an Austin Air Purifier can help:

  • Reduced Pollutant Exposure: When lying down, lung capacity decreases by up to 50%, making it harder to filter out airborne pollutants. An Austin Air purifier removes allergens, dust, and airborne irritants that can interfere with breathing.
  • White Noise for Deeper Sleep: The gentle hum of an Austin Air purifier creates a calming background noise, reducing disruptions from outside sounds.
  • Relief from Allergens: Many Austin Air customers report waking up feeling more refreshed and free of congestion thanks to HEPA filtration that removes allergens and airborne irritants.

For these reasons, we strongly recommend placing an Austin Air Purifier in your bedroom. We’ve developed the Austin Air Bedroom Machine, our most advanced air purifier with five stages of filtration, to provide maximum protection while you sleep.

Make Sleep a Priority Today

This World Sleep Day, take a moment to assess your sleep habits and make a plan to prioritize sleep health. From maintaining a regular bedtime to ensuring your bedroom air is clean, small changes can lead to big improvements in your well-being.

Ready to breathe easier and sleep better? Explore Austin Air’s purifiers to create the optimal sleep environment and wake up feeling truly refreshed.

REFERENCES

1 Liu Y, Wheaton AG, Chapman DP, et al. (2016 February 19). Prevalence of Healthy Sleep Duration among Adults — United States, 2014. Morbidity and Mortality Weekly Report, 65(6), 137–141. doi: 10.15585/mmwr.mm6506a1.

2 How much sleep is enough? (2022 March 24). National Heart Lung and Blood Institute, National Institutes of Health. https://www.nhlbi.nih.gov/health/sleep/how-much-sleep.

Austin Team
Austin Team