Rising sleep deprivation among adults: causes, consequences, and simple solutions

Every adult should aim for approximately 6 to 8 hours of uninterrupted sleep each day. Getting less sleep can greatly affect our health. We become more susceptible to illnesses, tire out faster and are left with no energy for daily tasks, not to mention the negative effect on our overall mood.

Stress, overworking, too many household chores, certain medications, or excessive caffeine consumption throughout the day can all contribute to difficulties falling asleep. If these problems occur sporadically, such as after a stressful day, there's no need for concern. This is often the result of elevated cortisol levels, also known as the stress hormone, which stimulates our body and keeps us awake. A similar situation might arise if something exciting happens during the day, leading to an increased production of dopamine, which acts as a strong stimulant.

Falling asleep can be made easier with a bit of effort. Firstly, it's advisable to switch off all electronic devices that emit blue light two hours prior to sleep. Such devices primarily include a smartphone, tablet, and laptop. Additionally, the use of herbs can also be beneficial. Some of them have sleep-inducing effects. You may consume them as a tea or utilize them for aromatherapy.

Aromatherapy, a form of 'therapy' using scents, has been practiced since before our era. It involves the use of essential oils, each of which has distinctive healing properties.

For those who often struggle with falling asleep, consider trying lavender oil, lemon balm, or marjoram. Lavender oil, however, has the most potent sedative effects. Before heading to bed, place a tissue or sanitary pad soaked in lavender oil under your pillowcase. Just 10 drops are enough. The soothing scent of lavender will help you relax, making falling asleep much easier.