Americans could use more sleep. According to the Centers for Disease Control and Prevention, an estimated 50 to 70 million U.S. adults have a sleep disorder. Pinpointing the reasons why you're losing sleep could help you get a few more winks each night.
Cleveland Clinic sleep specialist Michelle Drerup, PsyD, unveils her list of top sleep stealers:
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Electronic Devices
At the top of Drerup's list; electronic devices, such as smartphones and tablets.
"People have access to their electronic devices at any time," Drerup said. "The light from the screens can delay sleep onset for people and it's very stimulating."
In fact, one study found artificial light from electronic devices may stop sleep-promoting neurons in the brain from firing, as well as the nightly release of melatonin.
Stress
According to the 2015 Sleep in America report, Americans report their sleep quality is worse among those who reported high stress. In fact, 83 percent of data respondents with severe to very severe stress reported poor quality sleep.
"Stress has a tendency to keep people up at night," explained Drerup. "When you lay down, it may be the first time you start thinking about what's causing your stress and fully begin to process it."
Trying to problem solve and dealing with the stress while you're trying to fall asleep only worsens the situation.
Caffeine
People consume caffeine on a daily basis by drinking coffee, soda, tea, and even some medications. Caffeine increases adrenaline production and makes us feel more alert throughout the day.
If you don't sleep well one night, Drerup says, you're likely to consume more caffeine the next day. Then you don't sleep well that night.
"It becomes a vicious cycle," DreRup said.
It's best to avoid caffeine four hours before bedtime.
Alcohol
Alcohol is a depressant that you may think is helpful because it might help you fall asleep more easily at first. But when your body metabolizes it during the sleep cycle, it often disrupts sleep and wakes you up.
"Alcohol leads to very non-restorative sleep," said Drerup. "It leads to more arousals and awakenings. So, even if you feel like you're sleeping, you don't get the same benefit of the sleep."