Sleep is essential for giving the body and mind time to recharge and prepare for the next day. Although these benefits are widely known, a significant percentage of people worldwide are not getting enough rest, which could dangerously increase their risk of various diseases and conditions.

Lack of sleep is such a widespread issue that the research team behind a 2024 study published in the journal The Lancet: Diabetes & Endocrinology called insufficient sleep a “neglected public health issue.” That study surveyed 2,000 adults in the United Kingdom and found that 90% of respondents reported current sleep problems, with two-thirds of those individuals indicating they had experienced their issues for more than six years. And it’s not just adults suffering from sleep issues: a 2023 peer-reviewed editorial published by the Centers for Disease Control and Prevention found that the modern 24-hour lifestyle and widespread use of electronics and social media are normalizing insufficient sleep among children and adolescents.Sleep problems should not be ignored, as the National Institutes of Health notes that sleep deficiency is linked to heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. Children who do not get enough sleep may struggle to pay attention, which can negatively impact their academic performance and increase their likelihood of misbehavior. Many of these side effects can be avoided by getting adequate sleep. With this in mind, adults, parents, children, and adolescents can consider these strategies to improve their sleep, courtesy of the Sleep Foundation. 

  • Replace an old mattress. Old mattresses can be uncomfortable, making it harder to fall asleep. 
  • Block out light. Light exposure negatively impacts circadian rhythm, so keep outside light out of your bedroom and use dim lights as bedtime nears. Avoiding bright light during your transition to sleep can help boost melatonin production, aiding in sleep. 
  • Set an appropriate temperature. The Sleep Foundation recommends adjusting the bedroom thermostat to between 65 and 68 degrees Fahrenheit to avoid feeling too hot or too cold when going to bed. 
  • Wake up at the same time every day. A consistent wake-up time can help train your body to develop a healthy sleep pattern. 
  • Start relaxing 30 minutes before bed. A calming pre-bedtime routine can promote sleep. The Sleep Foundation notes that activities such as quiet reading, gentle stretching, listening to soothing music, and mindfulness meditation can help you fall asleep more easily. 
  • Avoid devices an hour before bed. The light emitted by tablets, smartphones, and laptops can suppress melatonin production, making it hard to fall asleep. Make the hour before bedtime each night device-free. 
  • Exercise daily, but avoid vigorous activity near bedtime. Regular exercise helps improve sleep, but intense workouts right before bed can make it difficult for the body to relax.  

Insufficient sleep is a growing concern for people of all ages around the world. Some easy strategies can help promote a better night’s sleep.