New York isn’t the only city that never sleeps.
An eye-opening new study determined that Detroit, Baltimore, St. Louis, Toledo, New Orleans and Newark are some of the most sleep-deprived cities in the US, due to issues like alcoholism, stress, obesity and smoking habits.
Nationwide, most people don’t log enough hours in Sleepy Town. A 2024 Gallup poll found that only 26% of Americans get at least eight hours of nightly ZZZs.
Experts generally recommend adults snooze seven to nine hours a night for optimal health, immune function and mental performance.
You can blame your high-stress job, your go-go-go social life, your nightowl ways for your sleep slump — or you can take stock of your bedroom to see what’s robbing you of rest.
Rest assured, we’ve got you covered like a soothing quilt. Two sleep experts revealed five common bedtime burglars — and how to deep-six them for good.
A poor support system
It might not be immediately obvious, but where you rest your head could be your biggest sleep snatcher.
A mattress that’s too soft or saggy causes the body to sink, disrupting the spine’s natural alignment. A mattress that’s too firm creates uncomfortable pressure points, particularly in the hips and shoulders.
Either way, you’re tossing and turning and waking up in pain.
Experts say you should match your mattress firmness to your sleep position — soft-medium for side sleepers, medium-firm for back sleepers and firm for stomach sleepers. And remember to change out your mattress at least every seven to 10 years.
A glaring problem
Light is the ultimate intruder in your bedroom — from porch lights and streetlights to small electronic indicators and hallway glow.
These incandescent interlopers suppress the production of melatonin, the hormone that tells your body it’s time to rest, disrupting your internal clock.
“Even that tiny, microscopic [amount] of blue light emitted from a charging device or the backyard spotlight peeking through the window is enough,” Dr. Allison Brager, a neuroscientist and member of the National Academy of Sports Medicine’s Scientific Council, told The Post.
A heated rivalry
“Temperature is what controls our entries into deep, restorative sleep,” Brager said.
A thermostat setting too cold forces the body to work harder to maintain core temperature, increasing the risk of elevated blood pressure, cardiovascular stress and respiratory troubles.
A setting too hot hinders the body’s natural cooling process, potentially straining the heart and triggering dehydration.
Certified clinical sleep educator Terry Cralle, a Better Sleep Council spokesperson and registered nurse, told The Post that you should target 60 to 67 degrees Fahrenheit to wake up refreshed.
A strange bedfellow
You love your spouse — but you don’t love that they snore, toss and turn, steal your blanket and keep adjusting the thermostat.
“Different sleep schedules, different temperature preferences, different firmness preferences and other differences may be remedied with independent sleeping,” Cralle said.
“Independent sleeping is not indicative of relationship problems, but sleep differences and the resulting sleep deprivation may certainly be the cause of relationship problems,” she added. “Everything — and I mean everything — is better with sufficient sleep, including relationships.”
If you’re unwilling to get a sleep divorce, Brager recommends employing a pillow barricade, an eye mask, earplugs and/or a sound machine to power through.
A total cat-astrophe
Like your spouse, you love your furry friend — even if they are a needy nuisance.
Pets disrupt sleep by moving, barking, snoring and scratching.
“Invite them into bed in the morning but not when you are trying to sleep,” Brager advised.
Beyond purr-petrators, emergency sirens, early-morning garbage trucks, overnight traffic and all-night bashes also provide annoying wake-up calls.
“Finding ways to block out noise with a peaceful and reliable and predictable sound that aids sleep is ideal,” Brager said. “A white noise machine goes a long way!”
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