Society's Insomnia Problem: Why Can't Anyone Sleep Deeply Anymore?

Many people today complain that they are not getting enough sleep or are unable to get deep sleep. This situation has a wide range of effects, from individual concentration problems to public health. So why do so many people not get truly restful sleep?

Being in a Hurry with Time: “Every minute is precious, should I spend my precious time sleeping?”

The competitive pace of life makes people feel like they have to be constantly connected. Social media scrolling continues until late at night, significantly increasing the amount of time our eyes are exposed to blue light. Instant gratification culture, with the expectation of “living in the moment”, makes time feel short, which pushes sleep into the background.

Despite the time spent in bed, screens such as phones, tablets, and computers suppress melatonin production, causing the transition to sleep to take longer. The sleep taken after this process is less efficient. Both phones, laptops, and news feeds: Since our brain cannot slowly turn “work mode” into sleep mode and continues to work, our ability to get deep sleep decreases considerably.

In addition to screens, stress factors such as economic uncertainty, job insecurity, post-pandemic anxiety, etc. also cause sleep deprivation and affect the transition to sleep. The hormone cortisol, secreted under stress, keeps the metabolism in “wake mode,” making it harder to transition to sleep.

Another common problem is that bedrooms are not “sleep-friendly” environments. Environments that are not sleep-friendly are those that are too bright, noisy, and full of technological devices. In such environments, the brain constantly focuses on different points, which prolongs the transition to sleep.

Consuming very heavy and oily foods or excessive alcohol and caffeine before going to sleep negatively affects the sleep transition process and significantly reduces the quality of deep sleep.

So what can be done to eliminate this deep sleep problem?

My name	Explanation
Screenless Oasis	Turning off screens at least 1 hour before bedtime; habits that prepare the body for sleep, such as reading a book and meditating.
Arrangement of the sleeping area	A dark, quiet, and cool environment; a bedroom used solely for sleeping.
Creating rituals	Going to bed at the same time, choosing light teas (papaya, fennel), breathing exercises.
Stress management	Take a 5–10-minute “day review” at the end of the day or practice conscious relaxation exercises.

The pace of modern life, technological dependency, psychological burdens and cultural norms, along with these combinations, have made “sleep” a desired luxury. However, quality sleep is an investment in both individual performance and mental health.