- A new survey from the American Academy of Sleep Medicine breaks down the biggest things disturbing sleep.
- Stress-related issues are the most common sleep-disrupters.
- There are several things you can do to combat these, according to doctors.
Struggling to get enough sleep is remarkably common: About one in three American adults don’t get the recommended seven hours a night, according to the Centers for Disease Control (CDC). Recently, the American Academy of Sleep Medicine (AASM) conducted a survey to determine what’s driving Americans’ poor sleep hygiene and found six common factors—many of which are related to stress.
For the survey, the AASM polled more than 2,000 adults about their sleep habits, along with what prevents them from getting sufficient shut-eye. Nearly half (45%) said that family responsibilities have a major or moderate impact on their ability to sleep well on a regular basis. Participants also said stress about work (39%), housing costs (36%), and work schedules (35%) had an impact.
Health challenges also appear to be preventing some people from getting a good night’s sleep. Physical health problems were an issue for 39% of the survey participants, while 37% said that mental health problems interfered with their sleep, too.
Below, sleep experts break down the survey results—and share their thoughts on what to do if these issues are affecting your sleep.
Meet the experts: Beth Malow, M.D., chief of the Division of Sleep Disorders at Vanderbilt Health; David Kuhlmann, M.D., sleep medicine physician and spokesperson for the American Academy of Sleep Medicine; W. Christopher Winter, M.D., board-certified sleep medicine researcher and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It
Why do these factors impact sleep?
There are likely a few things going on here. For one, “many Americans feel that sleep is a luxury and it’s more important to make time for work and family,” says Beth Malow, M.D., chief of the Division of Sleep Disorders at Vanderbilt Health. As a result, people are willing to sacrifice sleep to take care of those responsibilities.
David Kuhlmann, M.D., sleep medicine physician and spokesperson for the AASM, points out that these factors don’t impact sleep in the same way: Work schedules, especially shift work or irregular hours, can disrupt your body’s internal clock, making it harder to stick with a consistent sleep schedule, while physical health problems may cause pain or discomfort that can interrupt sleep.
Additionally, Dr. Kuhlmann notes, many of the factors the survey highlighted are linked to stress. “Whether someone is worried about paying bills, juggling family responsibilities, managing a demanding work schedule, or navigating a health condition, those concerns can keep the brain in a heightened sense of alertness, making it difficult to fall asleep or stay asleep,” he says.
“Ultimately, sleep isn’t a stand-alone function,” he adds. “Our physical and mental health, daily routines, and life circumstances all influence our ability to get the consistent, restorative sleep our bodies need.”
Why is this concerning?
Sleep does more than help you feel well-rested the next day. Lack of sleep can impact your immune system’s ability to function properly, according to the CDC. A chronic lack of high-quality sleep is also linked to a host of serious health complications, including the following:
- High blood pressure
- Stroke
- Coronary heart disease
- Obesity
- Type 2 diabetes
- Anxiety
- Depression
Add Prevention as a preferred source in your Google search results.
Use your Google account to add this to your settings.
“Consistent sleep that is of sufficient duration is necessary for optimized health. Without it, all organ systems break down eventually,” says W. Christopher Winter, M.D., board-certified sleep medicine researcher and author of The Sleep Solution: Why Your Sleep Is Broken and How to Fix It.
It’s normal to have sleep disruptions here and there, Dr. Kuhlmann says. “But regularly interrupted sleep can prevent your body and brain from getting the restorative rest they need,” he says. “Even if you spend enough total time in bed, fragmented sleep reduces sleep quality and can leave you feeling tired, less alert and less able to concentrate the next day.”
Interrupted sleep not only cuts into sleep time, but it affects sleep quality, Dr. Malow says. “Think of it as being woken from a deep sleep—even if you return to sleep fairly quickly, you will still need to go through the stages to get back into deep sleep,” she says. “That affects sleep quality with more light than deep sleep. We need deep sleep to feel fully restored.”
How much sleep do you need?
Your sleep needs change as you age, but the CDC recommends that most adults aim for at least seven hours of sleep a night.
What can you do if stress is messing with your sleep?
Stress can be tricky to manage, especially if you’re so stressed that it’s messing with your sleep. Still, AASM outlines specific advice on how to navigate this:
- Delegate when you can. If you’re caregiving or have family responsibilities that mess with your sleep, look for chances to ask for support and delegate when you’re able.
- Try to keep a consistent sleep schedule. Go to bed when you feel sleepy and try to wake up at the same time each day, including weekends. This helps to keep your body’s internal clock on track.
- Decompress before bed. To help shift your brain into rest mode, set aside 30 to 60 minutes before bed to mentally unwind. That means doing your best to avoid screens, work emails, and potentially stressful conversations.
- Stay active. Regular physical activity can boost sleep quality and ease stress. Just try to avoid any vigorous exercise right before bed.
- Eat a balanced diet. Try to have at least five servings of fruits and vegetables a day, along with whole grains and protein to support consistent energy levels.
“If stress or anxiety is playing a role, addressing those underlying issues can help improve sleep,” Dr. Kuhlmann says. “Talk therapy can be effective in managing stress, anxiety or depression.” There’s also a treatment known as cognitive behavioral therapy for insomnia (CBT-I), which is designed to help people change their thoughts and behaviors that interfere with sleep, he notes.
“For the medical causes, make sure to see a healthcare provider to address whether anything medical-related might be affecting sleep,” Dr. Malow says. But Dr. Winter acknowledges that sometimes lack of sleep can feel like it’s part of an impossible scenario of long work schedules and family demands. “The people in these situations are feeling stress for a reason,” he says.
Other ways to support good sleep
Good sleep hygiene can help you set yourself up for a good night’s sleep, Dr. Kuhlmann says. That can include:
- Trying to go to bed and wake up at the same time each day.
- Keeping your bedroom quiet and relaxing.
- Maintaining a cool temperature in your bedroom at night.
- Turning off electronics at least 30 minutes before bed.
- Avoiding large meals and alcohol before bed.
- Skipping caffeine in the afternoon and evening.
- Exercising regularly.
- Maintaining a healthy diet.
“If sleep problems continue despite these efforts, it’s important to speak with your health care provider who may refer you to an accredited sleep center,” Dr. Kuhlmann says. “Persistent sleep problems are not something people should learn to live with, and effective treatments are available.”
Read the full article here
