A good night’s sleep is key to a healthy life. Compared to a decade ago, more Americans are experiencing sleep deprivation nowadays, which not only leads to feeling drowsy during the day but also poses potential health risks.
According to a Gallup survey at the end of last year, over half of Americans feel they need more sleep. Over the past decade, the percentage of Americans feeling sleep-deprived has increased by 14%.
The survey indicated that in 2023, 57% of Americans believed that more sleep would make them feel better, with 42% claiming they were getting the necessary amount of sleep. In 2013, these figures were 43% and 56%, respectively.
In 2023, the proportions of Americans sleeping less than 5 hours, 6-7 hours, and over 8 hours were 20%, 53%, and 26%, respectively. In 2013, these proportions were 14%, 51%, and 34%. The number of people sleeping less than 5 hours has noticeably increased, while those getting 8 hours or more has significantly decreased.
In 2023, the percentage of women who believed they were getting enough sleep (36%) was notably lower than men (48%); in 2013, 52% of women felt they were getting sufficient sleep compared to 60% of men. Elderly individuals aged 65 and above, with 55%, perceived their sleep as adequate, whereas those in the 30-49 age group had the lowest perception at only 34%.
The survey cited the American Psychological Association, stating that people with less sleep tend to feel greater stress, which in turn can lead to reduced sleep. There is a bidirectional relationship between stress and sleep.
Since 2003, the rate of stress experienced by Americans has been on the rise: in 2023, nearly half (49%) reported feeling stressed often, showing a 16-percentage point increase from 33% in 2003. The percentage of women reporting high stress was 53%, higher than men at 45%; 18-49-year-old women reported the highest level of stress at 69%.
Sleep deprivation has both physical and emotional impacts on individuals, leading to fatigue, lack of focus, drowsiness, and other health problems.
The renowned Cleveland Clinic in the United States mentioned that even reducing sleep by 1.5 hours can result in various issues like decreased alertness, increased forgetfulness, disruption of daily activities, irritability, and emotional volatility. Prolonged sleep deprivation can also increase the risk of depression.
Research has shown that sleep deprivation significantly affects a person’s walking gait and balance, increasing the risk of accidents, falls, and injuries.
Lack of sleep also affects one’s appearance: skin can appear pale, with dark circles and puffy eyes, as well as more wrinkles on the face.
In terms of immune function, sleep deprivation elevates cortisol levels excessively, weakening the immune system, making individuals more susceptible to illness, and leading to high blood sugar, weight gain, heart diseases, anxiety, among other issues.
Sleep-deprived children also face a myriad of problems, such as learning disabilities, lack of concentration, and declining academic performance.
According to the American Sleep Foundation’s report based on age groups, recommended sleep durations are: 7-8 hours for individuals aged 65 and above, 7-9 hours for those aged 18-64, 8-10 hours for individuals aged 14-17, and 9-11 hours for those aged 6-13. According to sleep experts, adults should aim for at least 7 hours of sleep per night as a step towards improving their health. ◇