Experts have given sage advice on how you can improve your sleep hygiene after survey results showed a large portion of Americans are routinely waking up during the night.
In March, US News released an annual survey, collating data from thousands of US citizens regarding their sleeping habits.
The scientific research brought some stark information to the surface, including the fact that a whopping 89 per cent of US adults wake up regularly during the night.
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Other worrying statistics included that 20 per cent of adults sleep for just four to five of the recommended seven hours of snoozing time each night.
Another was that some people are struggling to sleep due to their obscene caffeine dependence. So why do Americans have such a tough time when it comes to sleeping?
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Well, according to experts, it could be attributed to a variety of reasons.
Stress is keeping the USA awake
According to Wendy Troxel, a RAND Corporation senior behavioral specialist and licensed clinical psychologist, stress is one of the key contributing factors to why you’re struggling to sleep throughout the night.
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“Given the stress and uncertainty in today’s world, it is not particularly surprising that a striking number of people are facing trouble staying asleep,” she told Fox Digital.
A 2022 national survey conducted by The Ohio State University Wexner Medical Center found that stress can increase your heart rate, blood pressure, upset your stomach and cause muscle tension—all increasing our alertness and making it harder to fall asleep.
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Environmental factors
Troxel states that people who live in highly polluted areas may also find they struggle to get their forty winks.
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Meanwhile, those who reside in hot countries may experience ‘fragmented sleep’ as temperature can massively manipulate the body’s circadian rhythm.
“As part of the circadian rhythm (which regulates sleep-wake cycles among other things), the body’s core temperature naturally decreases at night, signaling that it’s time to sleep,” the expert stated.
A 2024 study published by the National Institute of Health (NIH) also found that air pollution and climate change can negatively affect our sleep quality, affecting both our physical and mental health.
Hormonal fluctuations
Another reason you may be failing to get your recommended amount of sleep each night is because of your menstrual cycle.
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“Hormonal fluctuations throughout the menstrual cycle and during menopause influence thermoregulation and can contribute to sleep disruptions in women,” Troxel said.
She also named menopause as a ‘significant factor’ for sleep disruptions.
How to improve sleep and stay asleep at night
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Experts claim there are myriad ways you can improve your sleep hygiene. These include putting your phone away before hitting the hay.
"Our circadian drive is that central clock telling us when we're supposed to be awake and asleep, and that is driven by light more than anything," said Dr. Aneesa Das, a professor of internal medicine at Ohio State University, as per The American Institute of Stress.
"When we use our smartphones and our TVs right before bed, we increase that bright light exposure at the wrong time."
Dr Das also recommends you limit light exposure when the sun sets so you can help your body get an optimal level of sleep.
It’s also advised you spend time in bed only when it is time to sleep and try to keep bedtimes and wake times consistent, even on your days off.
The sleep survey also says that things could also dramatically improve by just going to bed a little bit earlier and implementing relaxation techniques.
Meanwhile, Troxel recommends 'investing in a temperature-regulating mattress', adding: “Mattress pads can also help maintain a comfortable temperature throughout the night.”
If you’ve tried all of the above, then Troxel claims getting out of bed and doing something ‘distracting’ like reading or stretching could help ‘break the habit’ of being awake.
Ella Scott