Turn. It. Off.

Last year, in a desperate effort to turn me into a decent human being, my husband scheduled an appointment for me with a sleep doctor.

My sleep is a mess. My patterns are ridiculous. When everyone is snoring, I’m taking online classes, writing essays, working... When everyone is having breakfast, I can’t get out of bed. Plus, I wake up often at night, which is awful because I love to sleep.

“It’s delayed sleep phase syndrome,” NYU Sleep Doctor Mandana Mahmoudi deadpanned. She described DSPS as chronic jet lag. If I’m in NYC, I’m on San Francisco time. If I’m in London, I’m on Brasilia time. If I’m in Abu Dhabi, I’m on London time. My natural sleep hours are 2am to 11am. Which would be fine if I didn’t have children and a full-time job.

“Don't expect a miracle,” Dr. Mahmoudi added. “Can you go to Europe for a couple of weeks and come back? We’d just keep you on that schedule.” I didn’t have a trip planned. She seemed disappointed. “Fine. Get a 10,000 lux light and shine it on your face in the morning, melatonin at 10pm, and a sleep journal. If that doesn’t work, we’ll try something drastic.”

Poor sleep is an epidemic that affects an estimated 70 million people in the United States. It is wreaking havoc on our collective health. And, surprise, it is a larger problem for minorities. I can’t even give you the full list of things impacted by our sleep patterns: immunity, metabolism, endocrine system, cardiovascular system, memory formation, you name it. Short term, sleeplessness impairs cognition and emotional regulation (it really is like being drunk). But long term, it is linked to cancer, strokes and heart failure, obesity, diabetes, anxiety, depression, dementia... Researcher Claude Gronfier says studies from decades ago show that over time, sleep deprivation “leads to death.” How comforting.

Thing is, you needn’t have a sleep disorder to have disordered sleep. Screens and stress have turned revenge bedtime procrastination into a routine for many of us. When life is work, chores and family obligations, we only decompress at bedtime, often by scrolling on our phones. Even exposure to 1.5 lux (the equivalent of two candles 1 meter away) for a few minutes will suppress and delay sleep. But while you’re scrolling, your body is begging you to switch off.

Here’s what I know: sleep deprivation makes me stupid and mean. I am so aware of that, I’ve started noticing it in others, too. Now that I’ve got food and exercise down, my mission, as the cool weather returns, is to tackle sleep — DSPS or no. Wish me luck.

Watch this conversation between researchers on the public and individual health impact of sleep, from Knowable Magazine. It includes a discussion on sleep equity, and links to lay and scholarly articles about all aspects of sleep and sleeplessness. Read a feature article in the New York Times about circadian rhythms.