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COLUMBUS, Ohio — After a global pandemic, political tension and unsettling events during the past few years, stress about the state of the world is keeping many Americans up at night. A survey by the Ohio State University Wexner Medical Center discovers nearly one in five respondents report struggling to fall asleep.

​Ohio State Professor of Internal Medicine Dr. Aneesa Das said there is an increase in insomnia cases at the Ohio State Wexner Medical Center.

“Here at Ohio State Wexner Medical Center, there was a 29% increase in referrals for insomnia from 2018 to 2021,” Das said. “Stress can increase your heart rate, increase your blood pressure, make you have an upset stomach and cause muscle tension. All of those things increase our alertness, making it harder to fall asleep.”

According to an Ohio State press release, the survey also discovered countless Americans bed-time habits may be harmful to their sleep. Nearly half of Americans reported scrolling on their phone directly before bed and 37% reported falling asleep with the television on.

“Our circadian drive is that central clock telling us when we’re supposed to be awake and asleep, and that is driven by light more than anything,” Das said. “When we use our smartphones and our TVs right before bed, we increase that bright light exposure at the wrong time.”

For a better night’s sleep, Das suggested getting outside as much as possible during the day to increase natural light exposure. Limiting light exposure after sunset and consistently exercising is essential in helping the body get on a consistent sleep routine.

There are a handful of other adjustments one can make to improve their sleep as well, including keeping a cool, dark and quiet bedroom and only spending time in bed when it’s time to sleep.

Meditation and keeping a consistent bedtime, even on weekends, can also help.

Insomnia may be the symptom of an underlying health condition; experts recommend visiting your primary care physician if you cannot improve your sleep.