Sleep is very important for your overall health, but many people struggle to get it High quality sleep.
In an annual survey by US News released in March, thousands of Americans placed emphasis on sleep habits.
The National Institutes of Health recommends 7-9 hours of sleep each night, but 58% of people report sleeping 6-7 hours per night.
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Meanwhile, one in five Americans (20%) report that they only get 4-5 hours.
In the survey, 25% of respondents are commercially available, or Prescription sleep aid.
One in five Americans (20%) reported only 4-5 hours of sleep per night. (istock)
The biggest finding revealed that 89% of US adults wake up regularly in the middle of the night.
Over one in three (40%) Americans say they wake up frequently, even if it doesn’t happen every day.
Reasons for the sleep struggle
Sleep expert Dr. Wendy Troxel – Senior Behavioral Expert at Land Corporation in Utah and a licensed doctorate as a clinical psychologist – shared several reasons why Americans don’t sleep all night.
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“Gived it Stress and uncertainty It’s not particularly surprising that in today’s world, an astounding number of people struggle to stay asleep,” she said in an interview with Fox News Digital.
other Health status According to Troxel, chronic pain – or sleep disorders such as sleep apnea and insomnia can also destroy sleep.
The National Institutes of Health recommends 7-9 hours of sleep each night. (istock)
Environmental factors Experts added that temperatures can also contribute to “fragmented sleep” as they can manipulate circadian rhythms, such as pollution and global rise.
“As part of the circadian rhythm (which regulates the sleep-wake cycle, among other things), the body’s nuclear temperature naturally drops at night, indicating that it is time to sleep,” she said.
“If you can’t wake up and fall asleep, get out of bed and do something calm but distracting.”
“A cooler environment promotes this temperature drop, encouraging deeper, more restful sleep.”
Experts say the recommended temperature for quality sleep is between 65 and 68 degrees Fahrenheit.
Troxel recommended using breathable bedding, wearing lightweight sleep, and using air conditioners to adjust the temperature using a fan.
“I hope your brain associates the bed as a sanctuary for sleep, not as a place of frustration or concern,” the expert said. (istock)
“Investing in temperature-controlled mattresses and mattress pads can help you maintain a comfortable temperature all night long,” she advised.
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Troxel also named menopause a “critical factor” for sleep disruption. 60% of women You will experience a restless night during this transition.
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“Hormonal fluctuations throughout the menstrual cycle and During menopause It can affect temperature regulation and contribute to disruptions in women’s sleep,” she said.
To prevent waking up in the middle of the night, Troxel shared that “one of the most effective strategies” is stimulus control.
Experts say menopause is a “significant factor” of sleep disruption. (istock)
“If you can’t wake up and fall asleep, do something distracting, like getting out of bed, reading a book or gently stretching,” she suggested. “This helps you break the habit of waking up in bed and irritating.”
“I want your brain to associate the bed with your brain as a sanctuary for sleep, not as a place of frustration or concern.”
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Troxel also encouraged people to resist the urge to check their watches in the middle of the night.
“I just see the time getting worse at 3am Stress and anxietyShe said.
