One in Five Americans Have Trouble Falling Asleep at Night

Many Americans are having trouble sleeping due to stress and worry about the current state of the world. Nearly one in five survey participants said they had trouble falling asleep at night. It comes after two years of turbulent events- a pandemic that affected the world and divided political conflict. “Here at Ohio State Wexner Medical Centre, there was a 29% increase in referrals for insomnia from 2018 to 2021. Stress can increase your heart rate, increase your blood pressure, make you have an upset stomach and cause muscle tension. All those things increase our alertness, making it harder to fall asleep,” said Dr Aneesa Das, professor of internal medicine.

According to the report, many Americans attempt to treat sleep problems by engaging in behaviours that may interfere with getting a good rest at night. 37% of Americans report falling asleep with the TV on, and nearly half of Americans say they read through their phones before bed.

“Our circadian drive is that central clock telling us when we are supposed to be awake and asleep, and that is driven by light more than anything,” said Das. “When we use our smartphones and our TVs right before bed, we increase that bright light exposure at the wrong time.”

Tips to Improve Sleep Pattern

Das advocates going outside as often as possible during the day to increase exposure to natural light. Limiting light exposure after the sun goes down is crucial for better sleep. Maintaining a weekly exercise plan is essential to establishing your ideal sleep cycle.

Other straightforward behavioural changes that can enhance sleep patterns include:

1. Keeping the bedroom cold, quiet and dark.
2. Lying in bed when it is time to sleep.
3. Using cognitive behavioural therapy, such as muscular relaxation and meditation.
4. Maintaining regular wake-up and bedtimes, especially on the weekends.

Experts advise starting with a conversation with your primary care physician if you have difficulty enhancing your sleep. They can assist in determining whether future strategies, such as sleep restriction, may be helpful or whether insomnia may be a sign of another medical problem.

Source-Medindia