The dream is of great importance to the general health, but many people struggle to get a quality dream.
In an annual US News survey, which was published in March, thousands of Americans intervened in their sleep habits.
Although the National Health Institutes recommend sleeping from seven to nine hours every night, 58% of people reported sleeping six to seven hours per night.
Exposure to heat linked to a better dream, experts say, here are why
Meanwhile, one in five Americans (20%) reported that they only obtained four to five hours.
The survey also found that 25% of respondents use free sale aid or recipe.
One in five Americans (20%) reported that it only received four to five hours of sleep per night. (Istock)
The greatest finding revealed that 89% of American adults wake us up regularly during the night.
More than one in three (40%) Americans said they wake up often, even if it does not happen daily.
Reasons for sleep struggles
Sleep expert Wendy Troxel, PHD, specialist in Senior Behavior at Rand Corporation and a license clinical psychologist at Utah, shared some reasons why Americans do not sleep all night.
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“Given stress and uncertainty in today’s world, it is not particularly surprising that a surprising number of people face problems to fall asleep,” he said in an interview with Fox News Digital.
According to Troxel, other health conditions, such as chronic pain, or sleep disorders, such as sleep apnea or insomnia, can also interrupt sleep, according to Troxel.
The National Health Institutes recommend seven to nine hours of sleep every night. (Istock)
Environmental factors such as pollution and increased global temperatures can also contribute to “fragmented dream”, since the temperature can handle the circadian rhythm, the expert added.
“As part of the circadian rhythm (which regulates sleep-vigilia cycles among other things), the central temperature of the body decreases naturally at night, indicating that it is time to sleep,” he said.
“If you wake up and you can’t go back to sleep, get out of bed and do something relaxing but distracting.”
“A colder atmosphere facilitates this temperature drop, promoting a deeper and more quieter dream.”
The recommended temperature for quality sleep is between 65 and 68 degrees Fahrenheit, according to experts.
Troxel recommended wearing breathable bedding, wearing light sleeping clothes and wearing fans or air conditioning to regulate the temperature.
“He wants his brain to associate his bed as a sanctuary to sleep, not as a place for frustration and concern,” said an expert. (Istock)
“Investing in temperature regulatory mattresses or mattress pads can also help maintain a comfortable temperature throughout the night,” he advised.
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Troxel also named menopause as a “significant factor” for sleep interruptions, with approximately 60% of women experiencing restless nights during this transition.
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“Hormonal fluctuations throughout the menstrual cycle and during menopause influence thermoregulation and can contribute to sleep interruptions in women,” he said.
To avoid waking up in the middle of the night, Troxel shared that “one of the most effective strategies” is stimulus control.
Menopause is a “significant factor” for sleep interruptions, according to experts. (Istock)
“If you wake up and you can’t go back to sleep, get out of bed and do something relaxing but distracting, such as reading a book or stretching gently,” he suggested. “This can help break the habit of being awake and frustrated in bed.”
“He wants his brain to associate his bed as a sanctuary to sleep, not as a place for frustration and concern.”
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Troxel also encouraged people to resist the impulse to check the clock in the middle of the night.
“Seeing time at 3 am only exacerbates stress and anxiety,” he said.
