In Delaware, about 37 percent of adults reported sleeping less than an average seven hours a night. Daniel Sato/The News Journal/Wochit
A new study has found that Americans are getting more sleep than they have in more than a decade, but many still struggle to keep the proper amount of shut-eye.
Published in the medical journal "Sleep," the study found that Americans are getting about 18 more minutes during the weeknights than they did in 2003. Researchers consider this the "first successes in the fight against sleep deficiency."
Yet more than one-third of American adults aren't getting enough regular sleep, which is about seven hours, according to the Centers for Disease Control and Prevention.
Here in Delaware, about 37 percent of adults reported sleeping less than an average seven hours a night, according to America's Health Rankings' 2017 annual report.
The News Journal spoke with Dr. Shilpa Kauta, the medical director of the Christiana Care Sleep Disorders Center, about easy ways Delawareans can get a better night's sleep.
Don't stress about getting eight hours
Sleep is key to one's overall health and gives your body time to rest, Kauta said. Research shows that a lack of sleep can be connected to a myriad of health problems, including diabetes, depression, heart disease and obesity.
Many people believe the misconception that eight hours is the absolute, set amount of time needed for a good night rest, Kauta said.
But in reality, some people might be OK with as little as six hours while others might need as much as nine hours, she said. The "need" to get eight hours could be anxiety provoking for some people, especially those with busy schedules, and ultimately make it harder for them to fall asleep.
She recommends people aim for six to nine hours of sleep every night. Anything less than six is not enough, she said.
For those trying to get more sleep, Kauta recommends increasing their sleep schedule by 15-minute increments every week. This is a more realistic goal to achieve than immediately trying to tackle the big hurdle of getting eight hours, she said.
Establish a bedtime routine
If people are looking to get more sleep, Kauta said they need to make it an important part of their life.
This means establishing a time they need to be in bed every night and then creating a night routine — like you would for a child — about 20 to 30 minutes before that time, she said.
Kauta does this in her personal life: She has the goal of going to sleep no later than 11 p.m. every day.
"It helped me make sleep a priority," she said.
She also recommended using apps focused on sleeping. There are dozens of apps that range from playing white noise while you sleep to sending notifications about when you should start going to bed, she said.
"They're good motivators," Kauta said.
Some of the top sleep apps for the iPhone include Sleep Cycle Alarm Clock, Relax Melodies and AutoSleep Tracker.
Try aromatherapy and phone filters and avoid taking naps
Aromatherapy can be a helpful way to "tune the brain down" before bedtime, she said.
Lavender, particularly, is one of the most calming scents used in aromatherapy and is known to help people fall asleep. She also recommends creating a "dark and cool environment" devoid of stimulating factors, such as the bright lights from electronics.
Since scrolling through Instagram and Twitter can be a relaxing activity for some, Kauta advises people change their phone's setting to night mode to help eliminate the "alerting" blue color.
And if you enjoy taking naps during the day or after work, you might want to reconsider, she said. For those who struggle to fall asleep at night, taking naps can decrease one's sleep drive. It can result in a person being more alert at night and getting less sleep.
"Naps can be counterproductive," she said.
Do something boring right before bed
One of the most underrated tricks for falling asleep is to engage in a boring activity right before bed, Kauta said.
If you're lying in bed for longer than 20 minutes and haven't fallen asleep, she recommends getting up and doing a monotonous activity such as folding laundry, doing the dishes or adult coloring.
Focusing on a simple, boring activity can help get people into a "lull," making it easier for them to fall asleep.
"It seems counterintuitive," she said. "That one helps a lot."
Contact Meredith Newman at (302) 324-2386 or at email@example.com. Follow her on Twitter at @merenewman.