There’s little doubt that we’re in the midst of a global sleep-deficit crisis, according to experts, studies, and, most recently, the results of a large new survey.
The fifth annual Global Sleep Survey, from the health technology company ResMed, found from its more than 30,000 respondents around the world that 29% of people struggle to stay asleep three or more times a week, while 34% have trouble falling asleep to begin with.
That’s impacting work, for starters.
Globally, 71% of employed respondents have called in sick due to poor sleep at least once in their career, with the highest rates in India (94%), followed by China (78%), Singapore (73%), and the U.S. (70%). ResMed found that 31% deal with an inability to concentrate after a poor night’s sleep, also negatively impacting work productivity—with nearly half (47%) of the workforce surveyed feeling that their sleep health isn’t a priority for their employers.
The lack of sleep is also impacting relationships, with nearly two in 10 (18%) of couples saying they’ve opted for a “sleep divorce,” aka sleeping in separate rooms, as a way to try to get more restful nights. In the U.S., 50% of couples sometimes opt to sleep separately. And while 65% report it’s brought them better rest, 30% feel it’s worsened their relationship.
Mental health also takes a hit when sleep is lacking. But despite acknowledging the problem, the survey found, many people have simply resigned themselves to poor sleep, with one in four (22%) unwilling to seek help—33% in the U.S. “This complacency,” notes the report, “comes at a cost—worsened moods, reduced concentration, strained relationships, and diminished workplace performance.”
Worst of all, more recent findings—a cohort study of nearly 47,000 Americans, published in JAMA Network Open—found that sleep-deprivation is associated with a 29% increase in mortality risk.
“Sleep deprivation has been linked with an increased risk of cardiovascular disorders,” says Dr. Harneet Walia, medical director of sleep at Miami Cardiac & Vascular Institute, part of Baptist Health South Florida. When you’re sleep deprived, she says, “Your body sort of goes into high alert-mode, and there's an increase of the inflammatory markers.”
It all constitutes a sleep crisis, she believes.
“Thirty percent of the U.S. is sleep deprived,” Walia says. “That's a huge, huge number,.”
Here, in the lead up to Sleep Awareness Week, which begins March 9, is what might be driving your sleep deficit.
Having stress and anxiety
No surprise here, but people are being kept awake in a big way by stress (57%) and anxiety (46%), with 31% of people being kept up specifically over financial stresses, the survey found. Anxiety was cited particularly by Gen Z, with 53% saying this was a factor to their daytime exhaustion.
Being a woman
Research has found that women need more sleep than men because their brains are wired differently. So naturally, you are likely having more trouble sleeping if you’re a woman.
On average, the survey found, women experience fewer nights of good sleep per week (3.83) compared to men (4.13) and are far more likely to report difficulty falling asleep more than three times a week (38% for women vs. 29% for men).
Hormonal changes, including menstruation, pregnancy, and menopause, are female sleep disruptors, with the survey finding that nearly half (44%) of menopausal women had trouble falling asleep three or more nights a week, compared to 33% of non-menopausal women.
Staying asleep is also an issue, with 36% of menopausal women struggling, versus 28% of their younger counterparts. And women (51%) are more likely than men (45%) to say that skipping pre-sleep routines—wind-down activities like reading or taking a bath—makes falling and staying asleep harder. Stress (57%), anxiety (47%), and financial pressures (31%) top the list of sleep disruptors.
Getting disturbed by your partner
One in five women surveyed cited their partner as a nightly disruption. A partner’s snoring, loud breathing, or gasping for air (32%) was the most common reason cited by women as to why their partner disrupted their sleep, but other disturbances included the partner’s restlessness (12%), different bedtime schedule (10%), or their habit of watching TV or videos in bed (8%).
What to do about it all
Despite so many people having sleep issues, and 89% of survey respondents believing sleep makes them feel better about themselves, only 24% would take immediate action to fix their sleep patterns. Globally, 22% say they choose to “just live with” sleep issues. But there are steps to take, both large and small, to help you get your zzz's.
Dr. Carlos M. Nunez, ResMed’s Chief Medical Officer, notes in a news release that it’s important to talk to a doctor about disrupted sleep.
He also suggests taking small steps like using eye masks and blackout curtains—tried by 26% and 25% of survey respondents respectively.
Sleep tracking can help by delivering actionable insights, the survey notes, reporting that 42% of respondents have tried this with a smartphone app and 29% with wearable tracking devices such as Apple Watches.
“It’s been shown that when you track something, you're more likely to do it right,” says Walia. “For instance, when you're tracking your steps or your exercise routine, you're more likely to follow it. So I'm all about tracking…as long as it is helping the patient get a good sleep. And many times, it does.”
She adds a cautionary note, pointing out that “on the other end of the spectrum, you do see folks who get obsessed by that sleep tracking, and in turn, can actually cause insomnia because of that.” So if you’re prone to getting obsessed, she suggests, it’s best to steer clear.
Bottom line, Walia says, is when it comes to getting better sleep, “we have to make sleep a priority” in the same way we do for diet and exercise. “We all have to understand that, on average, an adult requires seven to nine hours of sleep on a regular, consistent basis. So we have to first of all recognize the importance of sleep, and the consequences associated with sleep disorders.” It’s why getting evaluated by an expert, she says, is key.
Other steps to take, according to Nunez, include:
- Maintaining a consistent sleep schedule and bedtime routine. Sticking to consistent bedtimes “can stabilize your internal circadian rhythms,” the survey notes. And trying relaxing activities before bed—like reading or taking a warm bath—will signal to your brain and body that it's time to wind down.
- Engaging in physical activity. Moderate exercise during the day can exert some of the energy that otherwise keeps you up at night.
- Limiting or avoiding daytime naps.
- Getting morning-light exposure and avoiding blue light at night: Just as morning light helps synchronize your internal clock, reducing bright screens at night helps with melatonin production.
- Creating a sleep-friendly environment: Finally, make sure your bedroom is cool, dark—and free of smartphones!
More on sleep:
- Sleep 101: Tips and habits for getting a good night’s rest and boosting your health
- Experts say these 2 common mistakes are ruining your sleep. Here are healthy habits to adopt instead
- Insomnia affects up to 50% of adults and can hurt your body and brain. Experts say these tips can help you beat it
