A state of sleep is necessary to give the body and mind time to recharge and prepare for the next day. Though such benefits are widely recognized, a significant percentage of individuals across the globe are failing to get sufficient rest, a dangerous reality that could be putting people at risk for various diseases and conditions.
Lack of sleep is such a prominent problem that the research team behind a 2024 study published in the journal The Lancet: Diabetes & Endocrinology dubbed insufficient sleep as a “neglected public health issue.” That study surveyed 2,000 adults in the United Kingdom and found that 90 percent of respondents reported current sleep problems, with two-thirds of those individuals indicating they had experienced their issues for more than six years. And it’s not just adults suffering from sleep issues, as a 2023 peer-reviewed editorial written for the Centers for Disease Control and Prevention found that the modern 24-hour lifestyle and pervasive utilization of electronics and social media is normalizing insufficient sleep among children and adolescents.
Sleeping problems are not to be taken lightly, as the National Institutes of Health notes sleep deficiency has been linked to heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Children who are not getting enough sleep may experience difficulty paying attention, which could adversely affect their academic performance, and might be prone to misbehavior. Of course, many of these side effects can be avoided by getting sufficient sleep. With that in mind, adults, parents, children, and adolescents can consider these strategies to get a better night’s sleep, courtesy of the Sleep Foundation.
• Replace an old mattress. Old mattresses can be uncomfortable and thus make it harder to fall asleep.
• Block out light. Light exposure adversely affects circadian rhythm, so keep external light out of your bedroom and dim lights as bedtime approaches. Avoiding bright light as you transition to bedtime can contribute to the production of the hormone melatonin, which facilitates sleep.
• Set an appropriate temperature. The Sleep Foundation advises setting a bedroom temperature thermostat to between 65 and 68 degrees Fahrenheit to prevent feelings of being too hot or too cold when going to bed.
• Wake up at the same time each day. A routine that includes the same wake-up time each day can acclimate the body to a healthy sleep routine.
• Begin to relax 30 minutes before bed. A pre-bedtime routine focused on relaxation can facilitate sleep. The Sleep Foundation notes activities like quiet reading, low-impact stretching, listening to soothing music, and mindfulness meditation can help you ease into sleep.
• Avoid devices an hour before bed. The light emitted by tablets, smartphones and laptops can suppress melatonin production, making it hard to fall asleep. Make the hour before bedtime each night a device-free time.
• Exercise each day, but avoid intense activity close to bedtime. Daily exercise has been found to promote sleep, but intense exercise right before bed can make it hard for the body to settle down.
Insufficient sleep is an emerging issue for people of all ages across the globe. Some simple strategies can be employed to facilitate a better night’s rest.
