Getting a solid amount of sleep every night is an integral piece of living a happy and healthy life, both physically and mentally. When we don’t get enough sleep, we become more irritable, fatigued, and our body can’t properly function throughout the day, which can lead to a multitude of health issues.
It’s recommended that adults get between 7-9 hours of sleep a night to remain healthy, however, many Americans claim that they can’t sleep for more than 6 hours. According to a poll from Gallup that was published last year, 53% of Americans reported getting between 6-7 hours of sleep a night, and 20% said they get 5 hours or less.
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Throughout the population surveyed, only about 36% of women and 48% of men said they got what’s considered a healthy amount of sleep daily. There’s a handful of reasons why one may not be getting enough sleep, however, there is hope for improvement. A group of experts recently gave their thoughts to Tom’s Guide on how you can help yourself get enough sleep to wake up feeling refreshed and healthy.
“Waking up after 6 hours of sleep can be due to several factors and a combination of these factors,” says Dr. Leah Kaylor, a licensed clinical psychologist specializing in sleep and trauma.
Stress, anxiety, and mental health issues in general have a major impact on our sleep. Dr. Kaylor stated that “stress, anxiety, or an overactive mind (your brain may be alert before your body is ready to be),” are key factors when it comes to the amount of sleep we get.
“One of the most common [reasons] that I see as a sleep psychologist is untreated mental health conditions such as anxiety, depression, and trauma that are not addressed,” Dr. Kaylor stated.
Prioritizing your mental health is important in general, and if you find yourself not getting enough sleep because of the issues you’re struggling with, talking to a professional will help guide you in the right direction.
Experts also recommend creating a calming and consistent nighttime routine to help your body understand it’s ready for sleep.
“Another huge problem is poor sleep hygiene, like inconsistent bedtimes and heavy meals before bed. Sleep hygiene can include environmental disruptions like light, noise, or temperature, as well as alcohol and caffeine,” Dr. Kaylor explained.
“One of the most common reasons is changes in our internal clock as we get older. We naturally tend to go to bed a bit earlier and wake up earlier with age, and our sleep also becomes lighter,” Dr Pamela Walters, an MD and consultant psychiatrist.
“Another factor is your cortisol rhythm. Cortisol naturally starts to rise in the early hours, and in some people, that rise comes too soon and wakes them.”
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Most adults need 7-9 hours of sleep every night. Naturopathic sleep expert and founder of Skilled Sleeper, Dr. Catherine Darley, states: “What’s most important is to know your personal sleep setpoint, or where you fall on that bell curve. The tails of the bell curve are 6 and 10 hours.”
“The key is how you feel during the day—if you’re alert, focused, and emotionally stable without needing naps or caffeine to function, you’re likely getting enough rest,” says Dr. Kaylor.
“Feeling sleepy and unfocused or irritable after six hours is a sign that you’re not getting enough restorative sleep.”
“Quality matters just as much as quantity when it comes to sleep so even if you’re in bed for six hours, if that sleep is light or interrupted, your brain and body won’t have time to go through all the essential stages of sleep.”
“If you’re routinely getting six hours or less and struggling with tiredness, your body is probably telling you it needs more rest,” she said.
Looking at your diet can also help improve your sleep cycles. Caffeine stays in your system from 3-10 hours, so reducing your intake and ensuring you stop drinking it later in the day can help. The same goes for alcohol. While alcoholic beverages can sometimes help you feel sleepy, that impact doesn’t last.
“Although alcohol can help us fall asleep at night, once it’s metabolized it can cause us to wake later in the night. Stop alcohol three hours before bed,” says Dr. Darley.
It’s important to reflect on the specific issues your finding within your sleep schedule, and to look at your daily routine
Eric Mastrota is a Contributing Editor at The National Digest based in New York. A graduate of SUNY New Paltz, he reports on world news, culture, and lifestyle. You can reach him at eric.mastrota@thenationaldigest.com.
