Sleep is essential for overall health, but it is difficult for many to obtain Quality sleepy.
In an annual survey of U.S. News released in March, thousands of Americans fell into sleep habits.
The National Institutes of Health recommends seven to nine hours of sleep each night, but 58% report six to seven hours a night.
Meanwhile, one in five Americans (20%) report only four to five hours.
The survey also found that 25% of respondents used over-the-counter or Prescription sleep aids.
One in five Americans (20%) report only sleeping for four to five hours a night. (iStock)
The biggest findings show that 89% of American adults wake up regularly at night.
More than a third (40%) of Americans say they wake up often, even if it doesn’t happen every day.
Reasons for sleep struggles
Sleep expert Dr. Wendy Troxel – a senior behavioral expert at RAND and a licensed clinical psychologist in Utah – shares some of the reasons why Americans don’t sleep all night.
A poor sleep night can have these surprising health effects
“In view of Pressure and uncertainty It’s no surprise that there is an amazing person facing sleep difficulties in today’s world,” she said in an interview with Fox News Digital.
other Health status Just like chronic pain (or sleep apnea or insomnia), it can also disrupt sleep, Troxel said.
The National Institutes of Health recommends seven to nine hours of sleep per night. (iStock)
Environmental factors Experts add that just like pollution and global temperature rise, temperatures can manipulate circadian rhythms, which can also lead to “scattered sleep.”
“As part of the circadian rhythm (regulating the sleep effect cycle), the body’s core temperature naturally drops at night, which suggests it’s time to go to bed,” she said.
“If you wake up and can’t get back to sleep, get up and do something calm but distracting.”
“The cooler environment promotes this temperature drop, which promotes a deeper, quieter sleep.”
According to experts, recommended temperatures for mass sleep are between 65 and 68 degrees Fahrenheit.
It is recommended to use breathable bedding, wear lightweight pajamas, and use a fan or air conditioner to adjust the temperature.
“You want your brain to associate the bed with a sleep shelter, not a place of depression and worry,” said one expert. (iStock)
“Investing in temperature-regulated mattresses or mattresses can also help keep a comfortable temperature all night long,” she advises.
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Troxel also named menopause as an “important factor” for sleep disruption, about 60% of women During the transition period, experience uneasy nights.
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“Hormone fluctuations throughout the menstrual cycle, During menopause Influencing temperature regulation and may cause sleep interruption in women. ” she said.
To prevent waking up in the middle of the night, Troser shared that “one of the most effective strategies” is stimulation control.
Experts say menopause is an “important factor” in sleep disruption. (iStock)
“If you wake up and can’t fall back into sleep, get up and do something calm but distracting like reading or stretching gently,” she advises. “This can help break the habit of getting up and being in bed.”
“You want your brain to associate the bed with a sleep shelter, not as a place of depression and worry.”
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Troxel also encourages people to resist the urge to check the clock late at night.
“Watching 3 am will only intensify Stress and anxiety,” she said.
