It turns out New York isn’t the only city that seems to be awake around the clock.
Recent research highlights that cities like Detroit, Baltimore, St. Louis, Toledo, New Orleans, and Newark suffer from significant sleep deprivation, thanks to factors such as alcoholism, stress, obesity, and smoking.
In fact, a 2024 Gallup Poll reveals that only a quarter of Americans manage to get a solid eight hours of sleep each night.
Experts generally advise that adults need between seven to nine hours of quality sleep for optimal health, immune function, and mental clarity.
Lack of sleep can often stem from stressful jobs, vibrant social lives, or simply staying up too late. Sometimes, it might be worth examining your bedroom to pinpoint what’s keeping you awake.
Here are a couple of sleep specialists discussing five common culprits that interfere with your slumber and how to tackle them.
Inadequate Support
Your choice of mattress might not be something you think about regularly, but it can be a major factor in your sleep quality.
If a mattress is too soft or too hard, it can disrupt your spine’s natural alignment, leading to pain and restlessness throughout the night.
Experts recommend pairing your mattress’s firmness with your sleeping position: soft to medium-firm for side sleepers, medium-firm for back sleepers, and firm for stomach sleepers. Also, consider replacing your mattress roughly every 7 to 10 years.
Too Much Light
Light sources—ranging from streetlights to small electronics—can be significant intruders in your bedroom.
These light sources interfere with melatonin production, the hormone that signals your body to wind down, throwing off your natural sleep cycle.
Even tiny bits of blue light from charging devices can be problematic, according to Dr. Alison Brager, a neuroscientist.
Temperature Issues
Your body temperature plays a crucial role in achieving deep sleep, as noted by Brager.
When it’s too cold, your body has to work harder to maintain warmth, which can elevate blood pressure and stress levels. Conversely, overly warm conditions can disrupt your body’s natural cooling, leading to headaches or dehydration.
Experts suggest keeping your bedroom temperature between 60 and 67 degrees Fahrenheit for optimal sleep.
Sleep Partners
Share your bed with a partner? It can be a bit tricky when they snore or steal the covers.
While it’s perfectly normal to share a bed, differing sleep schedules and temperature preferences may prompt some couples to consider sleeping separately.
According to certified sleep educator Terry Krall, mismatched sleep can potentially lead to relationship strain. She suggests methods like creating pillow barriers, using eye masks, or sound machines to help improve the situation.
Pet Disruptions
Pets can be adorable but they sometimes disrupt our sleep, whether they’re snoring, moving around, or making noise.
Brager recommends enjoying their company in the morning rather than during the night to minimize disturbances.
Other common noises like sirens or traffic can also break your sleep cycle. Finding ways to drown these out with consistent white noise can greatly improve your rest.
