May 6, 2024&mdash;Feeling like you need a nap? You're not alone. Most Americans could use more sleep&mdash;not just tonight, but most nights. If you're one of them, that could be a problem for your physical and mental health.

Sleep deficiency is common

A December 2023 Gallup poll found that, among U.S. adults:
<ul>
 <li>57% don't get the sleep they need. </li>
 <li>42% do get enough sleep. </li>
 <li>Only 36% of women report getting adequate sleep, compared with 48% of men. </li>
 <li>Women between the ages of 18 and 49 are the least likely to get enough sleep. Only 27% of younger women get enough sleep, compared with 46% of men in the same age group. </li>
</ul>

These results reveal an alarming trend. When the same poll was conducted in 2013, 56% of American adults reported getting enough sleep, while just 43% said they did not.

Sleep's role in good health

<a href="[BASEDOMAIN]/healthinfo/Story.aspx?StoryID=24a52a15-227d-448b-9364-fccb5fb925ec">Getting enough sleep</a> doesn't just make you feel good; it plays a key role in maintaining health. According to the <a target="_blank" href="http://www.netreturns.biz/healthinfo/bouncelink.aspx?shortcut=nhlbi">National Heart, Lung, and Blood Institute</a>, sleep deficiency&mdash;a chronic lack of quality sleep&mdash;can interfere with your daily life, your health and your mood. People who don't get enough sleep may:
<ul>
 <li>Be less able to concentrate at work, at school or behind the wheel. </li>
 <li>Have trouble focusing, learning and remembering. </li>
 <li>Feel grumpy and less able to function in social situations. </li>
 <li>Have an increased risk of accidents, such as car accidents, and injuries. </li>
</ul>

And that's not all. The <a target="_blank" href="http://www.netreturns.biz/healthinfo/bouncelink.aspx?shortcut=cdc">Centers for Disease Control and Prevention</a> says sleep deficiency could put you at a higher risk for serious health problems, such as obesity, type 2 diabetes, heart disease and stroke. It also has a negative effect on your mental health.

Get better ZZZs

Improving your sleep quality takes time and effort, but it's well worth it. Getting a good night's sleep starts with healthy habits long before bedtime. 

During the day:
<ul>
 <li>Get outdoors, especially in the morning. </li>
 <li>Cut out caffeine after 2 p.m. </li>
 <li>Make physical activity a part of your day&mdash;but make sure your workout ends a few hours before bedtime. </li>
 <li>If you must nap, keep it to 20 minutes or less, and don't nap after 3 p.m. </li>
</ul>

At night:
<ul>
 <li>Eliminate noise as much as you can. </li>
 <li>Darken your bedroom with light-blocking curtains. </li>
 <li>Keep the room temperature between 65 and 68 degrees. </li>
 <li>Go to bed at the same time every night, even on the weekends. </li>
 <li>Avoid caffeine, heavy meals and alcohol before bed. </li>
 <li><a href="[BASEDOMAIN]/healthinfo/Story.aspx?StoryID=cf865644-8ec6-409f-ba8f-a773a8580e87">Stay away from screens</a>&mdash;such as your TV, phone, computer or tablet&mdash;before bed. </li>
</ul>

Still feeling tired? If you have trouble sleeping or think you may have a sleep disorder, ask your doctor if it's time for a <a href="[BASEDOMAIN]/healthinfo/Story.aspx?StoryID=34e2a588-4eac-4a68-b096-4df0f7f4f1d5">sleep study</a>.

Sources 
<ul>
 <li>American Cancer Society. "10 Tips to Get More Sleep." <a target="_blank" href="https://www.cancer.org/cancer/latest-news/how-to-get-more-sleep.html">https://www.cancer.org/cancer/latest-news/how-to-get-more-sleep.html</a>. </li>
 <li>Centers for Disease Control and Prevention. "Are You Getting Enough Sleep?" <a target="_blank" href="https://www.cdc.gov/sleep/features/getting-enough-sleep.html">https://www.cdc.gov/sleep/features/getting-enough-sleep.html</a>. </li>
 <li>Gallup. "Americans Sleeping Less, More Stressed." <a target="_blank" href="https://news.gallup.com/poll/642704/americans-sleeping-less-stressed.aspx">https://news.gallup.com/poll/642704/americans-sleeping-less-stressed.aspx</a>. </li>
 <li>National Heart, Lung, and Blood Institute. "What Are Sleep Deprivation and Deficiency?" <a target="_blank" href="https://www.nhlbi.nih.gov/health/sleep-deprivation">https://www.nhlbi.nih.gov/health/sleep-deprivation</a>. </li>
 <li>Office of Disease Prevention and Health Promotion. "Get Enough Sleep." <a target="_blank" href="https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep">https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep</a>. </li>
 <li>Sleep Foundation. "20 Tips for How to Sleep Better." <a target="_blank" href="https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips">https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips</a>. </li>
</ul>

How to sleep better

A recent Gallup poll reveals that most Americans are not getting enough sleep. If you’re one of them, read this.