-Automatic translation

This year’s theme is Sleep Well, Live Better. People are encouraged to prioritise sleep for their health.

Good sleep is essential for everyone to cope with the demands of daily life. Among other things, sleep has positive effects on the immune system, learning ability, and concentration; helps the brain consolidate information into memory; and is necessary for children’s growth and development.

Recommended sleep

The Directorate of Health provides a table of recommended sleep durations by age group, following the National Sleep Foundation's format. These recommendations are based on guidelines for healthy individuals as well as for those living with sleep disorders.

Children and adolescents should sleep between 8 and 14 hours each night, depending on age. Adults should aim for an average of 7 to 9 hours of sleep per night.

Sleep habits and sleep environment

It is also important to pay attention to sleep routines and keep certain factors in mind:

• Maintain regular sleep habits by going to bed and waking up at the same time each day.

• Reduce screen time two hours before bedtime.

• Relax, calm the mind, and dim the lights before bedtime.

• Keep the bedroom comfortably cool, perhaps open a window if suitable.

• Maintain a dark and quiet bedroom.

Other factors that support good sleep include:

• Avoid drinking caffeinated beverages at least six hours before bedtime. It is also good practice not to consume caffeinated drinks after 14:00.

• Regular physical activity during the day enhances sleep, but vigorous exercise should be avoided late in the evening.

• It is important to remember that alcohol consumption and nicotine use can disrupt sleep.

• Daytime naps should be avoided, particularly after 14:00.

Useful information

Useful information about sleep is available on the Directorate of Health website, including the poster Recommendations that promote better sleep (only in Icelandic). Information on various sleep-related topics for all age groups is also available on Heilsuvera (only in Icelandic).

According to the Public Health Indicators of the Directorate of Health, about a quarter of adults in Iceland sleep too little (6 hours or less per night), as do more than 60% of upper secondary school students and 43.6% of adolescents in grades 8 to 10 (7 hours or less). A study on physical activity, sedentary behaviour, and sleep among adults in Iceland is currently underway, and more information is available on the Directorate of Health's website.

The Directorate of Health urges everyone to consider their sleep habits on this occasion and to make sleep a lasting priority.

Department of Public Health