Experts say these 2 common mistakes are ruining your sleep. Here are healthy habits to adopt instead
It’s probably no surprise that Americans are sleep-deprived. But it may be worse than you thought, according to Ikea’s new global sleep study, conducted online with Globescan, which found that the U.S. has just about the worst sleep quality in the world—second only to Norway (with those in mainland China getting the best sleep).
That’s based on sleep scores calculated through answers about the sleep desires and realities of over 55,000 people across 57 global markets, from Egypt and Turkey to Colombia, Italy, Portugal, Qatar, and Bulgaria.
But globally, the report found, there is a shared desire for more rest. “On average, people miss out on 1 hour and 20 minutes of sleep each night, equating to over 20 full days of lost rest annually,” it notes. “While most individuals sleep for 6 hours and 40 minutes, they aspire to reach nearly 8 hours.”
Sound familiar? Here’s what you might be doing wrong.
Sleep mistake No. 1: Sleeping pills
The report reveals an “alarming” dependence on sleep medication, with one in five (19%) of people globally relying on drugs to help them sleep, and one in 20 (5%) doing so daily.
That’s similar to a 2023 report of the Centers for Disease Control and Prevention, which found (in 2020) that 6.3% of adults had taken sleep medication daily within the last 30 days for their insomnia, and that 2.1% took medication most days and 10% did so on some days.
So what’s wrong with getting a little help drifting off?
For one thing, the majority of prescription sleep medications can lead to dependence, according to the Mayo Clinic. Most can bring a slew of possible side effects, too, including dizziness, headache, nausea, diarrhea, prolonged drowsiness the next day, daytime memory problems, and changes in thinking and behavior, from hallucinations to suicidal thoughts.
Sleep mistake No. 2: Screens
Screens, the new report found, are “deeply ingrained” in bedtime routines: Three-quarters (72%) of respondents use their phones in the bedroom—a percentage that soars to 86% among the 18–24 age group (which also happens to be the group most likely to worry about how much sleep they get).
And it’s not just smartphones, with 24% using laptops in bed and 39% watching TV before turning in for the night.
Similarly, the National Sleep Foundation (NSF) found that 58% of poll respondents were looking at phone screens within an hour of bedtime.
The sleep detriments of bedtime screen use are well-known:
Blue light: This type of light, which causes more alertness than warmer-toned light and is emitted from smartphones, laptops, tablets, and TVs, promotes wakefulness and therefore helps keep you up at night. This can disrupt an essential element of our bodies’ circadian rhythm: the natural sleep-wake process.
Mind stimulation: Looking at screens also stimulates your mind instead of relaxing it—which is what’s needed to lull yourself to sleep. “Engaging with your devices, such as playing a game or scrolling your social media feed, engages your mind, keeping it running and preventing you from relaxing before bed,” the NSF stresses. “Sounds and bright colors keep your brain alert. Responding to detailed work emails requires a certain level of cognitive alertness, which is not conducive to sleep. The internet—and other interactive games or devices—can be highly stimulating, getting you all worked up when you’re supposed to be winding down.”
Healthy sleep habits to adopt now
The Ikea report lists a range of suggestions for how to boost your sleep quality, echoing what many sleep experts have suggested.
Create—and stick to—a calm bedtime routine. “People are simply not giving their brains the opportunity to settle and unwind prior to going to bed,” Wendy Troxel, a sleep scientist at the Rand Corporation and author of Sharing the Covers: Every Couple’s Guide to Better Sleep, previously told Fortune. “Instead they are racing through their days and then racing off to bed, wishing for sleep to occur like a light switch turning off.” To avoid that, make sure to have regular bedtimes and wake-up times, even on weekends. Then, about 30 minutes before sleep, try a wind-down routine, which can include anything from taking a warm bath or shower to reading or practicing mindfulness, including with a meditation app. This will signal to your brain that it’s bedtime.
Get lots of natural light during the day. Research shows that a good way to help regulate your circadian rhythm is to get lots of fresh air and daylight before the sun goes down. “Many people today are working remotely or are in offices with little natural light exposure. Many of these same people may tend to struggle with sleeping at night and are unaware of how a few changes to their lifestyle may help them begin to improve their sleep,” Jamie Zeitzer, PhD, Stanford University professor and member of the Stanford Lifestyle Medicine sleep team, noted in a Stanford publication on sleep habits. “Finding lifestyle habits to prioritize early morning and daytime sun exposure can help to improve sleep later that night.”
Exercise during the day: Regular physical activity promotes better sleep, says Ikea—as well as the CDC. Just think carefully about the timing, as engaging in a vigorous workout within a few hours of bedtime can interfere with a restful night due to the release of endorphins, feel-good chemicals that may keep you awake.
Create a sleep sanctuary. Create a clutter-free, cozy space with comfortable bedding and dim lighting. “A good sleep environment that is very dark, quiet, cool, and comfortable can improve sleep,” advises the CDC. It can also ward off stress. “The biggest barrier to good sleep is people worrying about not being able to sleep,” Sophie Bostock, founder of the Sleep Scientist in the U.K., told Ikea for its study. “Stress can lead to poor sleep and this can therefore affect the rest of our lives.”
Put the screens away. Limiting stimulation from screens right before bedtime can help you drift off more easily. Instead, wind down with audiobooks, podcasts, or actual books—and definitely ditch your phone. Consider setting a time limit on your screens leading up to your wind-down time, put your phone in a drawer so you aren’t tempted to look at it once you get into bed—or, better yet, keep it in another room altogether.
Opt for chamomile tea. Avoid stimulating caffeine near bedtime—as well as alcohol, which can disrupt your sleep for hours and just generally cause poor-quality sleep. Another no-no: eating a large meal right before bed, which can make it harder to fall asleep because your body is busy digesting. Diets rich in inflammatory foods—like chips, fried foods, and cookies—are also associated with poorer sleep. Insead, keep nighttime snacks limited to items with nutrients and fiber, such as fruits, nuts, yogurt, or whole grains.
This story was originally featured on Fortune.com
