The Sleep-Wake Cycle Running Off the Rails

Chuck Norris
Thu, 17 Oct 2024 21:00:00 -0700
Lifestyle

You say you're desperate to enjoy a better night's sleep? Know that a lot of folks are right there with you. According to a recent survey by the Sleep Foundation, "more than a third of U.S. adults slept worse in 2023" than they did in previous years, even though people are spending lots of money trying to achieve more satisfying shuteye, spurred on by "more awareness of how poor sleep impacts physical and mental health."

According to the Sleep Foundation, we are now amid a booming "sleep economy" that is "projected to reach a record high of $585 billion for 2024. ... Meanwhile, Time magazine reports that the U.S. mattress industry doubled between 2015 and 2020. Smart mattresses, which generally cost $2,000-$5,000, are a growing subset of that market. These futuristic beds offer a range of features, such as the ability to monitor both a person's body and the sleep environment. Some can even make autonomic adjustments in temperature or firmness." Also available on the market are products like "eye masks with unique features, weighted blankets, and specially designed pillows for every sleep position." Yet many Americans continue to toss and turn the night away.

A recent Forbes report states that "we are only beginning to understand the full scope of our struggles with sleep. ... Experiencing trauma may increase the risk of mental and physical health issues, which has the potential to affect sleep quality, according to the Sleep Foundation. ... While sleep is crucial for our mental and physical well-being, overworking ourselves can lead to sleep difficulties. ... The journey toward better sleep also involves our bedtime routines' effectiveness or lack thereof. Creating a restful environment is part of good sleep hygiene, including ensuring environmental conditions (temperature, noise, light, bed comfort, electronic distractions) are ideal.
Updated: Fri Oct 18, 2024

You say you're desperate to enjoy a better night's sleep? Know that a lot of folks are right there with you. According to a recent survey by the Sleep Foundation, "more than a third of U.S. adults slept worse in 2023" than they did in previous years, even though people are spending lots of money trying to achieve more satisfying shuteye, spurred on by "more awareness of how poor sleep impacts physical and mental health."

According to the Sleep Foundation, we are now amid a booming "sleep economy" that is "projected to reach a record high of $585 billion for 2024. ... Meanwhile, Time magazine reports that the U.S. mattress industry doubled between 2015 and 2020. Smart mattresses, which generally cost $2,000-$5,000, are a growing subset of that market. These futuristic beds offer a range of features, such as the ability to monitor both a person's body and the sleep environment. Some can even make autonomic adjustments in temperature or firmness." Also available on the market are products like "eye masks with unique features, weighted blankets, and specially designed pillows for every sleep position." Yet many Americans continue to toss and turn the night away.

A recent Forbes report states that "we are only beginning to understand the full scope of our struggles with sleep. ... Experiencing trauma may increase the risk of mental and physical health issues, which has the potential to affect sleep quality, according to the Sleep Foundation. ... While sleep is crucial for our mental and physical well-being, overworking ourselves can lead to sleep difficulties. ... The journey toward better sleep also involves our bedtime routines' effectiveness or lack thereof. Creating a restful environment is part of good sleep hygiene, including ensuring environmental conditions (temperature, noise, light, bed comfort, electronic distractions) are ideal.

"The last few decades have seen a mountain of research showing how deeply connected sleep is to our health, well-being, and productivity. But despite recent progress, sleep deprivation remains an issue in our society. When we prioritize sleep, our decision-making, creativity, and productivity improve dramatically. Now is the time to invest in sleep and rest for an improved quality of life."

According to a New York Times report, just the sight of the setting sun can be enough to bring on "the bedtime blues" for some folks. "It's not uncommon for our minds to unleash a torrent of difficult feelings under the cover of darkness," writes Times reporter Christina Caron. "Sadness and negative thoughts may surface at night, making sleep hard to come by.

"Feeling down after dusk doesn't necessarily mean that you have a mental health condition, experts said. Understanding why it happens can help you take steps to feel better. ... Although nighttime depression can be a symptom of clinical depression, research suggests that most people, including those without mood disorders, will feel worse as a result of staying up too late or waking up too early."

The term "circadian rhythm" refers to your body's natural 24-hour clock. As explained by Dan Gartenberg, an adjunct professor in biobehavioral health at Penn State University and CEO of the app Sleepspace, as reported in a recent Time magazine report, "Your body is a walking clock, built to respond to the cycles of the day. We awaken as the sun rises, sleep after it sets, and go through peaks and valleys of high and low energy in between. ... But as technology takes us further and further from the state of nature, our circadian clock is coming unsprung."

"Since the invention of the light bulb, we're getting the wrong signals based on our circadian rhythms, which is hindering our sleep quality and our ability to have a regenerative night's sleep," says Gartenberg.

"If the problem began in the late 19th century, it's being turbocharged in the early 21st," the Time report reads.

Dr. Sarah L. Chellappa is an associate professor at the University of Southampton who has studied the relationship between circadian rhythms and mood. According to Caron, she recommends "establishing consistent sleep and wake times, avoiding daytime naps and stashing electronic devices at least an hour before bedtime. Keeping your bedroom at a comfortable, cool temperature is also important."

Dr. Alfred J. Lewy is a professor emeritus of psychiatry at Oregon Health & Science University and an expert on melatonin and circadian rhythms. As he advises, according to Caron, "try to avoid making any judgments or decisions when you're awake at night and instead focus on less serious things."

"When you wake up in the morning, your mood should brighten, and you should have a less pessimistic outlook on what you were so distraught about a few hours earlier," Lewy says.

It's important to note that many people suffer with clinically defined sleep disorders. "About one in three adults worldwide experiences insomnia — or the inability to fall asleep or stay asleep — at any given time, according to the Cleveland Clinic," Time reports. "About one in 10 suffer from the chronic form of the condition.

"A lot of things can cause insomnia, including anxiety, depression, chronic pain, acid reflux, a family history of sleep problems, and stressful life circumstances that make it difficult to unwind. By definition, people with insomnia get less rest, which increases their need to stay in bed longer fighting to sleep or finding the time to nap during the day. ... There are several treatments for insomnia. Benzodiazepines and sedative-hypnotics are options, but also dangerous ones, as they can lead to dependency and addiction. What's more, they lead to poor quality of sleep."

"Ambien, for example, is not meant to be used every day because it's going to reduce your deep sleep," says Gartenberg.

"The last few decades have seen a mountain of research showing how deeply connected sleep is to our health, well-being, and productivity," reports Forbes. "But despite recent progress, sleep deprivation remains an issue in our society. When we prioritize sleep, our decision-making, creativity, and productivity improve dramatically. Now is the time to invest in sleep and rest for an improved quality of life."