The Modern Sleep Crisis is Increasing Lifestyle Diseases!
We’re witnessing a growth in lifestyle-linked diseases.
Metabolic disease, cardiovascular disease, diabetes, obesity, and cancer have all been increasing over the past few decades. Diabetes has seen a fourfold increase in the past 35 years, cardiovascular disease is responsible for 31% of deaths globally, and half of all adult cancer cases could have been prevented through lifestyle improvements.
Research suggests that the deterioration of sleep may be one of, if not the major factor contributing to this trend.
It's increasingly difficult to sleep well, as the modern world seems designed to challenge our sleep at every turn.
The key reasons we fall asleep are under threat. Many of us are not physically active enough to increase sleep pressure. We're also struggling to maintain consistent sleep and wake times, experiencing less exposure to natural light, and enduring excessive artificial light in the evenings. Along with this, diets heavy in ultra-processed foods are disrupting our sleep, as these foods can lead to inflammation, spikes in blood sugar, and poor gut health, all of which can interfere with sleep quality. This combination of factors is disturbing our circadian rhythm - the intracellular body clock that regulates our sleep-wake cycles.
Many people today are waking and sleeping at different times each day. In the UK, only 25% of adults walk 10,000 steps per day. People are consuming excessive caffeine - sometimes coffees late into the afternoon - and drinking alcohol before bed to relax. Meanwhile, they get very little natural light in the morning but plenty of blue light at night, often while replying to stressful emails at 9 PM with a crime drama on in the background. With all this, why would the body fall asleep?
This cycle is a huge reason for the poor national sleep statistics. The UK average is just 6.1 hours of sleep per night. This shortfall has profound implications for our health, exacerbating the prevalence of lifestyle diseases.
To tackle the sleep crisis, we must confront these modern challenges directly. By prioritising physical activity, maintaining regular sleep routines, increasing exposure to natural light, reducing nighttime artificial light, and better managing caffeine and alcohol intake, we can begin to restore our sleep and improve our overall health.
What can we do?
Here are the 5 primary levers you can pull right now to regain healthy sleep:
Regularity: Consistent sleep and wake times strengthen your biological clock, called the circadian rhythm. This doesn’t just apply during the week - even on weekends, try to go to bed and wake up at a similar time.
Activity: Physical activity significantly contributes to quality sleep. You don’t need to run a marathon - simply walking more steps or doing a light 20-minute workout can boost your sleep quality.
Light & Screens: Artificial light in the evenings can suppress melatonin production, a hormone crucial for deep sleep. Use lamps and limit screen time after dinner to protect your sleep.
Evening Switch-off: Completely switching off may not be realistic for everyone. Work and social activities often occur in the evening, but where possible, try to unwind before bed. This could include 15 minutes of reading, a short stretching session, or a warm shower.
Manage Caffeine & Alcohol: Caffeine and alcohol are often misunderstood when it comes to sleep. Here’s the bottom line: caffeine is great, but avoid it after 2 PM if you care about your sleep. Alcohol might make you feel drowsy, but it actually stimulates the brain and disrupts your sleep architecture, especially REM. Aim to finish your last drink at least two hours before bed.
It’s clear: our modern lifestyle is wreaking havoc on both our sleep and our health. But the good news is, we have the power to change it. By making small, deliberate adjustments, we can take back control of our rest and, in turn, our well-being.
So, the question is: What step will you take tonight to prioritise your sleep and protect your future health?
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