Lithuanian farmers: The situation is deplorable

A mere 29% of Lithuanians achieve quality sleep, according to data from the National Well-being Index (NSI) initiated by "Eurovaistinė." While these individuals report sleeping 7-9 hours, falling asleep easily, and waking refreshed, the majority face various sleep-related challenges. This highlights sleep's critical role in overall well-being, with sleep quality and fatigue being the most frequently cited factors affecting people's general state.

Medical doctor V. Dirse emphasizes that abrupt attempts to reset sleep schedules, often termed "shock therapy," are ineffective. Instead, he advocates for a gradual adaptation of the body's internal clock over 7-10 days. This is because the biological clock adjusts slowly and asymmetrically; it's easier to delay sleep than to advance it. For instance, shifting from a 1 AM bedtime to a 6 AM wake-up time requires consistent, gradual adjustments over a week or more, not a single early night.

Adolescents, in particular, require even more time for sleep schedule adjustments. Dr. Dirse explains that during puberty, the biological clock naturally shifts later, making it physiologically difficult for teenagers to fall asleep early. This is not laziness but biology. Forcing them to sleep by 10 PM is often unrealistic and requires a longer adjustment period of two weeks, with particular attention to morning light exposure and evening screen time.

Dr. Dirse also cautions against a common mistake: lying in bed for extended periods while trying to fall asleep. This practice, he warns, can lead to frustration and create a negative association between the bed and sleeplessness. If one cannot fall asleep within approximately 20 minutes, it is advisable to get out of bed, engage in a quiet, dimly lit activity in another room, and return only when feeling drowsy. This approach aligns with international guidelines for insomnia therapy.