Top Sleep Worries in 2023: Inflation, Gun Violence & More - How to Improve Sleep Quality

Top Sleep Worries in 2023: Inflation, Gun Violence & More - How to Improve Sleep Quality

In today's world, it's no surprise that many people are struggling with sleep problems. Stress and anxiety are major culprits, and these worries are only compounded by current events.

According to a recent survey by U.S. News & World Report, 74% of Americans report that stress is impacting their sleep routines. This is likely a global issue, as many people around the world are facing similar anxieties.

The survey revealed five key sleep worries impacting Americans in 2023:

5 Top Sleep Worries in 2023

1. Inflation:

The rising cost of living is a major source of stress for many, leading to financial anxieties that can keep people awake at night.

2. Gun Violence:

Gun-related crime continues to threaten safety and security, creating fear and worry, impacting both physical and mental well-being, and making it difficult to relax and get a good night's sleep.

3. Climate Change:

The increasing impacts of climate change, from extreme weather events to rising sea levels, are causing significant worry about the future, making it hard to switch off at night.

4. COVID-19:

The ongoing pandemic continues to be a source of stress and uncertainty, impacting sleep quality and contributing to ongoing anxiety.

5. The 2024 Presidential Election:

The political campaign and the future of the country are creating anxieties and tensions, making it difficult to relax and fall asleep.

This list is similar to the previous year, with one exception: concerns about the Russia-Ukraine war have been replaced by the 2024 presidential election.

Jonathan Alpert, a psychotherapist, commented on the rising cost of living, stating, "This has always been a top concern for people, including my patients."

Beyond Current Events: Habits That Affect Sleep Quality

In addition to these five worries, the following five habits can also negatively affect sleep quality and duration:

1. Screen Time Before Bed:

The blue light emitted from electronic devices can disrupt melatonin production, a hormone that regulates sleep. This can make it difficult to fall asleep and can lead to poor sleep quality.

2. Staying Up Late:

Delaying bedtime can disrupt the body's natural circadian rhythm, the internal clock that regulates sleep-wake cycles. This can lead to difficulty falling asleep and waking up, as well as reduced sleep quality.

3. Sleeping with the TV On:

The light from the television can interfere with sleep processes, just like the blue light from electronic devices. This can lead to interrupted sleep and lower sleep quality.

4. Inconsistent Sleep Schedules:

Lack of consistency in sleep times can negatively affect sleep quality. This can disrupt the body's natural sleep-wake rhythm and make it difficult to fall asleep and wake up at a regular time.

5. Eating Large Meals Before Bed:

Heavy meals can disrupt digestion and make falling asleep difficult. It's best to avoid large meals and sugary snacks before bed.

Expert Tips to Improve Sleep Quality

Dr. Chris Winter, a neurologist and sleep specialist in Texas, emphasizes the importance of consistent sleep schedules. He explains, "More research shows that even when getting enough sleep time and quality, an inconsistent sleep schedule can have a negative impact on health, including heart disease, weight gain, cognitive decline, and even cancer."

Here are some additional tips from experts to improve sleep quality:

Establish a Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body's natural sleep-wake cycle.

Create a Relaxing Bedtime Routine: Wind down before bed by taking a warm bath, reading a book, or listening to calming music.

Minimize Screen Time Before Bed: Avoid screens for at least an hour before bedtime to allow your brain to wind down and prepare for sleep.

Optimize Your Sleep Environment: Make sure your bedroom is dark, quiet, and cool. Invest in a comfortable bed and pillows.

Regular Exercise: Regular physical activity can improve sleep quality, but avoid strenuous exercise close to bedtime.

Limit Caffeine and Alcohol: Both caffeine and alcohol can disrupt sleep. Limit caffeine intake in the afternoon and evening, and avoid alcohol before bed.

Manage Stress: Find healthy ways to manage stress, such as exercise, yoga, meditation, or spending time in nature.

Talk to Your Doctor: If you have persistent sleep problems, consult your doctor. There may be an underlying medical condition or sleep disorder that needs to be addressed.

By addressing the factors contributing to sleep problems, you can improve your sleep quality and overall health and well-being. Remember, getting enough sleep is essential for both physical and mental health.