I have lots of troubles sleeping. Is this typical?

COURTESY PHOTO

Dear Doc, I am so tired at the end of the day and yet have trouble falling asleep. I’m also almost always dragging through the day. Is this typical and just the way it is these days?

— Christopher, Palm Beach Gardens

Dear Christopher: Unfortunately, troubled sleep is not uncommon in this day and age, but it is also not inevitable, says Dr. Skirmante Sirvaitis, a board-certified internal medicine physician at Jupiter Medical Center.

According to Dr. Sirvaitis, the results of a 2022 American Academy of Sleep Medicine survey reflect that many of us are in the same boat:

Percentage of Americans who are impacted by daytime sleepiness: 78%

Percentage of Americans with troubled sleep because of work worries: 73%

Percentage of Americans with troubled sleep because of money worries: 72%

Percentage of Americans with troubled sleep because of health worries: 66%

SIRVAITIS

Other reported reasons for trouble sleeping are social media and online gaming distractions and the use of alcohol

Dear Doc: I am able to fall asleep quickly most nights, but then later awake and, for the life of me, cannot get back to sleep. The result is some 5 hours of sleep per night. I feel like a zombie most days. What can I do?

— Cynthia, Jupiter Farms

Dear Cynthia: First, it is essential to be examined by a physician to rule out any medical conditions that could be in play, says Dr. Sirvaitis. “Conditions such as obstructive sleep apnea or other underlying medical conditions may be the cause,” she says.

After receiving a clean bill of health, you can address your sleeping environment, sleep hygiene, and any behaviors that might contribute to your lack of 8 or 9 recommended hours of sound, uninterrupted sleep, Dr. Sirvaitis says.

Improving one’s sleep requires a plan and a certain degree of will to stick to it, just like any other undertaking, such as an exercise routine or eating more healthfully. Areas that typically need to be addressed to improve sleep include:

Maintaining a consistent sleep schedule, even on weekends, helps regulate the body’s internal clock.

Creating a calming bedtime routine to prepare the mind for sleep, such as a warm bath, listening to relaxing music or reading.

Creating a comfortable sleeping environment. This means a quiet and dark room, a comfortable bed and pillow, and the optimal room temp of 65 degrees Fahrenheit.

Avoidance of caffeine and other stimulants beginning at midday. The half-life of caffeine, for example, is about 5 hours, meaning about half of that 4 pm cup of coffee is still buzzing around your system at 9 pm.

Limiting screen time before bed. Most electronic devices emit blue light that can suppress melatonin, which is essential to signal your brain that it is time for sleep.

For more about improving your sleep, visit jupitermed.com/sleep

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