According to Anxiety and Depression Association of America those who suffer from depression or anxiety claim an increase in their anxiety due to lack of sleep with 52 percent of men and 42 percent of women stating it directly affected their ability to remain focused the following day.
Your social life can also suffer which can lead to depression or increased depression signs. Without quality sleep, the body cannot repair and becomes a state of sleep deprivation that stacks nightly. This leads to a rapid decline of behavioral response including moodiness and irritability.
How to tackle anxiety depends on the underlying event. Grief is a common stem that buries anxiety deeply causing insomnia and depression. Thankfully several remedies can help chisel away the sleepless nights.
Americans and Stress
According to a new Gallup poll, 57% of adults in the United States feel that they would be healthier with more sleep, while only 42% say they get the sleep they need. This contrasts with data from 2013, when 56% of Americans reported getting enough sleep and 43% said they did not.
The trend of insufficient sleep has been growing over the past few decades. In 1942, 59% of Americans got eight hours or more of sleep per night, while only 3% got five hours or less. By 2024, only 25% of Americans said they get eight hours of sleep, with 20% reporting five hours or less.
The sleep shortage seems to be hitting certain groups harder. Young women are particularly affected, with only 36% of females reporting adequate sleep compared to 48% of males. Across all age groups, sleep has declined significantly since 2013, with the steepest drop among people aged 30 and older.
Gallup suggests that the rise in stress levels could be contributing to the decrease in sleep quality and quantity. The American Psychological Association highlights a strong connection between stress and sleep, and Gallup’s findings align with this. According to the poll, 63% of Americans who said they need more sleep also frequently experience stress.
The trend in stress is rising. Over the past 30 years, the number of stressed Americans has steadily increased after a brief dip in 2003. Nearly half of Americans—49%—now report frequent stress, which is 16 points higher than it was two decades ago. This is the highest level of stress Gallup has recorded.
Young women are also more likely to experience high-stress levels, with 14 points more stress among women compared to men of the same age group.
Dealing with Stress
Struggling to fall asleep or stay asleep can be frustrating, especially when stress is the root cause. The more stress we carry into the evening, the harder it can be to let go and drift into a restful slumber. If you find yourself tossing and turning at night, it’s time to explore stress-relief techniques that can help you sleep better.
These quick tips will not only help you relax but also improve the quality of your sleep, allowing you to wake up feeling refreshed and ready to take on the day.
- Exercise during the day. Taking some time to relieve stress from the body and mind can energize the rest of the day.
- Avoid caffeine and alcohol in the evening. If you limit the intake to the afternoon, your body will not metabolize the drinks during bedtime.
- Schedule regular massages to help release anxiety.
- Create a sleep sanctuary. Dark curtains, oil diffusers, and cool temperatures can create the ambiance needed to sleep well.
- Keep a journal. Journaling allows you to externalize your thoughts and stories. You may also want to keep a sleep journal and pen by your bed, and write down any thoughts or sensations that are keeping you awake.
- Relax before bed leaving electronics off. Yoga, meditation, soothing music, and warm baths can help settle your day.
A sleep study may be the best route to link sleepiness. Though the type of sleep study varies by a patient’s symptoms, healthcare providers will monitor your sleep either in a lab or at your home using portable home sleep apnea testing equipment.
Completing a sleep study can also enhance your quality of life from anxiety which already is most likely taking away a full night’s rest.
If you live in Alaska and are ready to take back your sleep, contact The Alaska Sleep Clinic and receive a free 10-minute phone consultation with a sleep educator who can help you determine if a sleep study is right for you.
