In 2023, the number of Google searches for 'sleep' hit a record high, according to a new study.

Many Americans are hoping for a restful sleep in 2024.

How can they achieve dreamy sleep from January to December?

The challenge of getting quality shut-eye is very real.

In 2023, a survey by the Sleep Foundation revealed that 37% of U.S. adults experienced worse sleep quality compared to previous years.

Those born between 1997 and 2012 were the most challenged in terms of sleep.

According to Google Trends, the keyword "sleep" reached an all-time high in 2023, as revealed by the survey.

Americans who are exhausted are eager to try various sleep hacks to enhance their sleep, and a survey revealed that showering before bed (45%), using a weighted blanket (26%), and keeping a bedroom window open (26%) were the most effective sleep inducers.

While 27% of respondents exercised more to improve sleep, 27% woke up earlier, and 25% limited or avoided caffeine in the evenings, only 19% turned off their phones when they retired to bed.

Sleep seekers also tried popular products to induce rest.

According to the Sleep Foundation, 40% of respondents spent money on comfortable pillows, 24% on quality sheets, and 23% on a new mattress.

But what about advice from sleep medicine specialists?

Two doctors were asked by Planet Chronicle Digital for their top tips on improving sleep quality in 2021.

Why is sleep such a challenge for American adults?

There are many potential reasons that sleep can become disrupted, say experts.

Some reasons for hospitalization include common medical issues such as chronic obstructive pulmonary disease, congestive heart failure, prostate difficulties, chronic pain disorders, psychiatric conditions like depression and anxiety, and medication side effects, according to Nicholas Kallay, M.D., of Novant Health Pulmonary & Sleep Medicine in Shallotte, North Carolina.

Other sleep disorders, such as obstructive sleep apnea, restless leg syndrome, and not giving ourselves enough time to sleep, can all make it difficult to get a good night's rest, he added.

What are some sleep trips to try?

It's crucial to identify the underlying causes of sleep troubles and address as many of them as possible, according to Kallay.

Kallay stated to Planet Chronicle Digital that focusing too much on one cause while ignoring others reduces the chances of achieving the desired overall improvement.

Here are some tips to consider.

Stick to a regular bedtime and rise time, even on weekends, by starting your day at about the same time as you do on weekdays.

"Our bodies favor sticking to routines," noted Kallay.

It's best to avoid naps, particularly those lasting over an hour and those taken in the evening.

Kallay stated that sleeping during the day may decrease your body's desire to sleep at night.

"Do your best to sleep in a place that is dark, quiet, comfortable and free of distractions."

Drinking alcohol may seem like a way to fall asleep, but it could actually keep you awake.

"Kallay advised against using alcohol to fall asleep as it can initially make you drowsy, but the breakdown products of alcohol tend to disrupt sleep."

Your bedroom should be a peaceful and comfortable space conducive to rest.

Ensure a conducive sleeping environment by keeping the room dark, quiet, comfortable, and distraction-free, he advised.

He said that there should be no television on and no dogs jumping on the bed.

When you go to bed, try to ignore the stressful problems that are keeping you tense and awake, advised Kallay.

"Instead of attempting to fall asleep, imagine yourself on a peaceful vacation in the past."

"You are unlikely to solve any of your problems or anybody else’s problems after a sleepless night."

Kallay stated that taking time to unwind does not mean neglecting responsibilities or others.

After a sleepless night, you won't be able to solve any problems, including your own or others', according to him.

If you don't prioritize good sleep at night, you'll likely be less productive the next day when you could address the stressors causing problems.

What are some other lifestyle and health tips for more restful nights?

Kallay suggested that sleep challenges may be due to daytime choices and pre-bedtime behavior.

Here are some more tips.

Dr. Kallay pointed out that the stimulating effects of caffeine can persist for several hours for some individuals.

Some individuals may perceive smoking before bed as calming, but the substance is energizing, according to Kallay.

"Smoking or vaping offers no health benefits and it's important to quit."

"Some food, especially spicy and fatty food, can disrupt one’s sleep and should be avoided near bedtime."

He advised against watching an exciting movie or reading an engaging book before bedtime.

Exercise regularly, but avoid exercising close to bedtime.

Spicy and fatty foods can disrupt sleep and should be avoided near bedtime, advised Peter Polos, M.D., PhD, a sleep medicine specialist and associate professor of sleep medicine at Hackensack JFK University Medical Center in Edison, New Jersey.

When should you consider taking sleep medication?

If lifestyle changes do not improve sleep, a specialist may be necessary, according to Polos.

He added that sleep medication should not be the initial course of action.

"If your sleep is not restorative and fulfilling despite your efforts, you should consult a sleep specialist."

The starting points for addressing insomnia should include a review of sleep hygiene, evaluation for other sleep disorders, and the use of cognitive behavioral therapy. Medication should be considered later in the workup.

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