Nothing is more frustrating than looking forward to getting a good night’s sleep only to find yourself tossing and turning once it’s finally time to go to bed. How can sleep’s grasp elude you when you’ve been so tired all day? Sleep hygiene is a good place to start. What’s that? Although sleep hygiene may conjure images of fresh-smelling sheets and clean pajamas, it’s about much more than aesthetics. It focuses on the habits affecting your ability to fall and stay asleep. 

Overall, the sleep hygiene definition involves the practices and habits that contribute to a good night’s sleep. It’s not just what you do before bed – sleep hygiene habits encompass everything you do throughout the day that can affect your sleep. For example, that “pick me up” cup of coffee at 3 p.m. is likely contributing to your tossing and turning, not to mention a poor sleep hygiene habit.

So what’s the difference between good sleep hygiene and poor sleep hygiene? Not to worry, we’re addressing this and other sleep hygiene tips and facts that can help you get more restful zzzs at night. So, let’s start with the positive, shall we?

What is Good Sleep Hygiene?

Forming sleep-friendly habits and routines are the first step to improving your sleep hygiene and overall rest at night. Good sleep hygiene involves being mindful of habits that encourage better rest to help you stay refreshed and aware during the day. It’s about creating routines around healthy habits and avoiding the things that can potentially interfere with sleep, such as caffeine, nicotine, or alcohol, at least 3 to 4 hours before bedtime. Your path to establishing good sleep hygiene begins when you wake and – hopefully – rewards you when you’re asleep.

How to Improve My Sleep Hygiene?

Although every person is different, there are everyday sleep hygiene habits that are beneficial to all. Let’s begin with the sleep environment, a.k.a., your bed (or wherever you usually sleep at night). The most important rule here is this – your bed is for two things, sex and sleeping. Trying not to use your bed for other activities is critical to establishing good sleep hygiene because your body comes to associate bed with sleep. You likely jeopardize good sleep hygiene if you watch TV, eat, read, work on your laptop, or pay bills in bed.

Bedrooms that align with good sleep hygiene are quiet and comfortable. A cooler room with enough blankets to stay warm is optimal, as well as curtains or an eye mask to block out early morning light and earplugs if there is disruptive noise outside your room.

There are also daily habits and routines you can try to improve your sleep hygiene. For starters, try to go to bed and wake at the same time every day – even on the weekends. Also, eating healthy and nutritional foods and regular exercise are great habits for improving your sleep hygiene. However, try to avoid strenuous exercise in the four hours leading up to bedtime.

Here are some other tips for establishing good sleep hygiene:

• Establish a soothing pre-sleep routine (ex: reading, baths, or stretching).
• Avoid caffeine after lunch.
• Lighten up on evening meals and avoid pre-bed snacks.
• Don’t drink too much right before bed – especially not alcohol.
• Turn off electronic devices before you go to sleep.
• Go to bed only when you are tired.

Why is it Important?

Creating good sleep hygiene habits can be very beneficial to your health by improving your sleep quality. Our bodies are surprisingly busy while we sleep. For example, your body cognitively and physically restores itself while snoozing as cells synthesize protein, tissues repair themselves, growth hormones are released, and more. Poor sleep hygiene can lead to disruptive sleep that interferes with these critical restorative functions.

What is Poor Sleep Hygiene?

Do you think you are suffering from poor sleep hygiene? If you have trouble falling asleep or staying asleep or continually feel tired throughout the day, your sleep hygiene likely needs a tune-up. Also, if you revisit the sleep hygiene checklist we covered earlier and discover that any of the tips mentioned are missing from your routine, your sleep hygiene probably needs some work.  

Better Sleep Hygiene for Better Health

The bottom line is that forming and sticking to healthy sleep hygiene habits will take a little work and vigilance to become routine. The earlier you incorporate good sleep hygiene habits in life, the better. In fact, sleep hygiene for teens and children is critical to healthy growth and cognitive development. 

For adults, getting quality, restful sleep every night for 7-8 hours strengthens your immune system, can help you maintain a healthy weight, and can lower your risk for serious health conditions such as diabetes and heart disease.

At the Better Sleep Council, we’re devotees of healthy sleep. We continually provide research, insights, and educational resources to empower consumers to make smarter sleep decisions. Visit our resources page for the latest news and research about sleep, including more articles like this to help you on your path to better sleep.

Ah, sleep. The cherished time when everything is truly shut down, and our bodies and minds get some real “alone” time. There’s a lot of talk about sleep lately. Celebrities have contributed youthful looks to their healthy sleep habits (hey, JLo!), and we are bombarded with studies about the benefits of sleep.  From articles on healthy sleep hygiene to an explosion of sleep-related products and more – all eyes are on the bedroom these days.

So why the fuss? Perhaps the global pandemic’s epic disruption of “regular” routines – including sleep – has given folks more time to ponder their sleep habits. Or, perhaps there is just more research available. Whatever the case, we’ve heard whispers and shouts about the dangers of too little sleep for years. Well, apparently, there’s also a concern and chatter about too much sleep.

Standard Sleep Recommendations

Now sleep is joining the ranks of coffee, red wine, and protein as experts and scientists debate the elusive question of “how much is too much.” In debates like this, it’s sometimes best to cling to the facts first. So what do we know?

The CDC recommends the following amounts of sleep per day, per age group for optimal health benefits:

0–3 months: 14–17 hours

4–12 months: 12–16 hours 

1–2 years: 11–14 hours 

3–5 years: 10–13 hours 

6–12 years: 9–12 hours 

13-18 years: 8–10 hours 

18–60 years: 7+ hours 

61–64 years: 7–9 hours

65 years+: 7–8 hours

Many biological processes happen as we sleep, which are critical to our overall health. We’ll start with the big brain, which reportedly stores new information and eliminates toxic waste during sleep. Additionally, nerve cells communicate and reorganize, which supports healthy brain function. As for the rest – well, the body gets busy repairing cells, restoring energy, and releasing molecules like proteins and hormones, such as human growth hormones (HGH). HGH helps with growth and development in children and contributes to muscle, bone, and tissue repair in people of all ages.

Yes! Sleep is vital to our body’s biological function. Although scientists cannot agree on exactly why1 we need to sleep, they can all agree on the fact that it’s necessary for survival. For example, when deprived of sleep for three or four nights2, you can start to hallucinate, and the immune system becomes compromised3. Prolonged sleep deprivation can lead to cognitive impairments, irritability, delusions, paranoia, and psychosis.

So when we see a headline4 claiming, “Too Much Sleep Can Kill You, Scientists Say, “ our curiosity – and anxiety – was piqued. Fortunately, a review of the article revealed a lack of scientific certainty around the claim. However, we still had questions and a slide down the rabbit hole revealed too much sleep can apparently contribute to some problems, like headaches.

What happens when we sleep too much?

An average adult is expected to sleep from 7-9 hours per night for optimal benefits. However, note the word “average” here – that means that every “body” is a little different. So how do you know if you’re sleeping too much? 

To try and answer this question, we’re once again turning to the facts – beginning with what the body does during sleep. Let’s start with serotonin, a neurotransmitter in the brain that helps maintain circadian rhythm – which is the natural pattern of sleep that your body follows to fall asleep and wake up in a way that rests and refreshes the body.

As we sleep, neurons move serotonin to a series of receptors programmed by our genes to use serotonin for certain goals, like falling asleep and waking up, in a process called a neural pathway. When you oversleep, you’re interrupting this neural pathway. If you keep sleeping even after serotonin has signaled your receptors to wake up, your body is no longer truly resting.

So, now your body thinks it’s awake and wants nourishment like food and water to restore blood flow and brain activity that slowed down during sleep. If you oversleep past this point, your body may feel dehydrated and nutrient-deprived, which can cause headaches or listlessness until your system is replenished with food and water.

We also came across this study5 of 24,671 subjects from 15 to 85 years that concluded “long sleepers” may be associated with psychiatric diseases and higher BMI, but not with other chronic medical diseases often associated with too little sleep.

But can I still sleep in on Sundays?

So, the scientific jury is still out on if and how damaging too much sleep can be to our health. However, there’s very little doubt that too little sleep is hazardous to long-term health. So, we recommend shooting for the CDC-recommended hours of sleep per age group and listening to your body. Sleeping in here and there or napping is normal if it’s what our body needs. However, if your prolonged sleeping habits are causing anxiety, it’s time to seek medical attention to get to the bottom of the cause.

Overall, we’ve come to learn that sleep must not be taken for granted. Our bodies need rest and quality ZZZs to function properly. If your sleep routine is not making you happy, give it more focus. Take a look at your bedtime habits – are you sleep procrastinating? Is your bedroom an oasis for sleep? Sleep deserves priority, so make it one. If you need some help getting there or establishing healthy sleep habits, we have plenty of helpful resources available at https://bettersleep.org.

1 https://www.ncbi.nlm.nih.gov/books/NBK482512/

2 https://www.healthline.com/health/healthy-sleep/how-long-can-you-go-without-sleep

3 https://www.healthline.com/health/sleep-deprivation/sleep-deprivation-stages#timeline

4 https://www.entrepreneur.com/article/324475

5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165901/

If you had the choice between spending the morning studying in bed or heading to the library – which would you choose? Yeah, we would choose the first option, too. Cozy time is the best time, right? Well, not always.

Unfortunately, trying to accomplish anything other than sleep in bed – like studying or working – can interfere with your sleep quality and more. In fact, there are many reasons why studying in bed vs. a desk can work against you, and we’re sharing five of them next. However, we know there are times when reality works against us – and the bed wins. So, we’re also including some pro-sleep tips for studying in bed when you just need some cozy study time.

And before you post-graduates click-away, everything we discuss here also applies to working – so stick around if you regularly work from bed.

Top 5 Reasons for NOT Studying in Bed.

If you are wondering why studying in bed is not ideal, get ready for some education! Although studying in bed may seem like a dream, it may be creating some avoidable problems. 

Sleep Quality

Do you ever find yourself getting sleepy while studying in bed? Since our bodies typically associate “bed” with “sleep”, it’s not surprising when this happens. However, if you regularly study in bed, you may be inadvertently retraining your mind to associate your bed with studying. So what happens when you crawl into bed to sleep? Your brain thinks it’s time to study! 

Sleep quality affects everything in our daily lives, and your body needs adequate sleep to stay healthy, retain new information (studying!), handle stress, and perform at its best each day. 

Ergonomics

Although laying in bed is the ultimate in comfort, sitting in bed isn’t always as comfortable. Sitting in an uncomfortable position applies pressure to your back, which can lead to spine problems over time. It’s a sneaky disadvantage to studying in bed, but it’s important to consider for the long-term.

Even if you think you are comfortable sitting or laying on your side or stomach to study, doing so for too long can create stiffness in your neck and back. Also, beds are inherently uneven, so even if you think you are sitting up straight, it’s not the same kind of straight a chair provides.

Productivity

It’s hard enough to focus on school materials as it is, but studying in bed can actually really sabotage your productivity. There are several things working against you in this situation – not enough room to spread out and nowhere to take notes (if you still favor pen and paper). Not to mention, the poor sleep quality you’re probably also experiencing is a real productivity zapper.

Hygiene

There’s hygiene related to cleanliness and sleep hygiene, and we’ll talk about both. First is cleanliness. Not to gross you out, but did you know that we shed thousands of skin cells every night? Studying in bed during the day just adds to that mess! Not to mention any drinks or food you may spill during your horizontal studying.

What about sleep hygiene? These are the practices and habits that contribute to a good night’s sleep, and guess what one of them is NOT? Studying. As we mentioned before, studying in bed is subtly rewiring your brain to associate your mattress with activities other than sleep, which can make it difficult to sleep at night when you should be resting and recharging.

Mood

Everything we have mentioned so far circles back to mood. All of it can affect your mood: lack of sleep, lack of productivity, achy back, and dirty sheets. Our beds should be places of sanctuary, not stress. Studying in bed may bring stress into your sanctuary and sabotage not just your focus, but likely your sleep as well.

Pro-sleep Tips for Studying in Bed 

Ok, if you skipped right to this section, then you are probably never going to give up your bed studying habits – and that’s ok, you do you! Although we highly recommend only sleep and sex for the bed, reality is a rule bender sometimes. So, here are some tips for how to be comfortable studying in bed if a desk isn’t working or appealing.

Blue Light Blocking Lenses

There are clear lenses that protect against the high end of the blue light spectrum or yellow or amber lenses that block all blue light. Blue light, a type of light on the color spectrum that has higher energy, is emitted by cell phones, computers, and television screens. That higher energy light isn’t doing your eyes or your sleep any favors.

Invest in a Reading Pillow

That achy back we mentioned earlier? It’s posture related and happens from sitting in an uncomfortable position for too long, either hunched over your computer screen or propped on your elbow. A reading pillow can help you study more comfortably in bed by supplying the correct support for your back. We’re not saying it will prevent all the aches earned from studying in bed, but it can certainly help. 

Use a Lap Desk or Portable Study Table

Like the pillow, a lap desk or portable study table will encourage better posture while studying in bed by positioning your screen and books for better access. Plus, having a small desk to work on – even in bed – can help keep you organized, which is a productivity booster. Every little bit helps. If you’re really committed to studying in bed (or just have no other places to do homework), a lap desk and reading pillow are the ultimate combo to ensure your posture is on point.

Take Breaks

Our bodies weren’t made for sitting or sleeping all day. Daily movement keeps us healthy and strong. So if you’re hunkered down for a major study session, try the pomodoro technique to keep your mind active and your limbs refreshed. 

It’s simple – just take a break every 25 minutes and get out of bed, even if it’s just to walk to the bathroom. If you are still working after four breaks, start to stretch out your breaks a little longer with each subsequent 25 minute break. Your body and mind will thank you!

Set a Hard Stop

If you are studying in bed all day, it’s important to set a hard stop time if it stretches into the evening. Your chances of falling asleep later will be improved if you take an hour or more to disassociate your bed with studying. That means getting up and leaving the room. Take a walk outside, take a shower, make dinner, whatever you like – as long as it’s not near or in your bed.

When you return to bed for sleeping, do not bring your phone, tablet, or laptop with you. Your sleep deserves your undivided attention!

Ready for more tips for better sleep? Bookmark our blog to learn about emerging sleep trends, expert analysis, and more. Our website also has a wealth of information and resources about sleep and how to conquer it. 

Sleep is having a moment. Whether we’re talking about how to get more or just better quality sleep, conversations about snoozing are increasing. And now there’s a new topic slipping into the sleep chatter – magnesium. 

Magnesium is fronting as a sleep aid, and we’re curious. Will taking magnesium for sleep help you slide into dreamland faster or keep you there longer? These are the burning questions circling the sleep convos – and we’re taking a closer look to find out what all the fuss is about – and if science is backing any possible connection between magnesium and sleep quality.  

What is magnesium? 

Let’s begin with the basics. Magnesium is a nutrient that the body needs to stay healthy. It is essential for many processes in the body, including regulating muscle and nerve function, blood sugar levels, blood pressure, and making protein, bone, and DNA.

Magnesium is found naturally in many foods as well as added to some fortified foods. You will likely get the recommended amounts of magnesium by including the following foods in a balanced diet:

• Legumes, nuts, seeds, whole grains, and green leafy vegetables (such as spinach)
• Fortified breakfast cereals and other fortified foods
• Milk, yogurt, and some other milk products
• Bananas

Overall, magnesium deficiencies are pretty rare in healthy people. However, you may be at risk of a deficiency if you are an older adult, have type 2 diabetes, have a gastrointestinal order, or have an alcohol use disorder.1

How are magnesium and sleep linked?

So far, the studies scientifically linking magnesium and better sleep are too thin to provide a conclusive medical answer. However, here’s what we do know about magnesium intake and the body. On a chemical level, magnesium aids in relaxation by activating the parasympathetic nervous system2 – which is the system responsible for getting you calm and relaxed. 

Additionally, magnesium also regulates the hormone melatonin, which guides sleep-wake cycles in your body.3 It also binds to gamma-aminobutyric acid (GABA) receptors. GABA is the neurotransmitter responsible for quieting down nerve activity4, which is why sleep drugs like Ambien use it.

So, by helping to quiet the nervous system, magnesium can help prepare your body and mind for sleep.

Where’s the research?

Although a few studies have shown that magnesium could help with falling asleep in addition to helping achieve deep and restful sleep, the research is pretty limited.

For example, a double-blind, randomized controlled clinical trial was conducted on 46 elderly subjects. In this trial, the subjects were randomly allocated into the magnesium or the placebo group and received 500 mg magnesium or placebo daily for eight weeks. Overall, the magnesium group achieved better quality sleep. The same group also exhibited higher levels of renin and melatonin, two hormones that help regulate sleep.5

However, experts in the field of sleep are quick to point out that the current research is pretty scarce and has only really studied magnesium supplements among older adults with insomnia. Hence, it’s not clear whether other age groups would also benefit. 

“Overall, the evidence for magnesium is thin, but some people have found it helps them,” explains integrative medicine specialist Naoki Umeda, MD.

Any dosage requirements?

Since very few studies have directly tested the effect of magnesium supplements on insomnia, it’s difficult to recommend specific amounts. However, the best place to start is with the correct form of magnesium, which is magnesium glycinate or magnesium citrate. Magnesium oxide, on the other hand, is a stool softener, which can help you in the bathroom, not the bedroom.

According to the National Institutes of Health’s Office on Dietary Supplements, the recommended dietary allowance (RDA) for magnesium when used for sleep or general health is 200 – 310 milligrams a day. However, since Magnesium is not “officially” classified as a sleep aid, there’s no recommended time for taking it before bed. 

Nicole Avena, PhD, assistant professor of neuroscience at Mount Sinai School of Medicine and visiting professor of health psychology at Princeton University, explains that taking magnesium isn’t going to knock you out. However, she continues, “it can help to calm and relax you if taken one hour or so before you settle in for the evening.” 

What about calcium and magnesium?

Magnesium has been linked with calcium in a number of ways, including discussions around the benefits of taking calcium and magnesium together. Again, curiosity piqued – what’s the correlation?

Here’s what we found – calcium and magnesium play an interdependent role in the body. Magnesium is needed for the body to absorb calcium properly, and studies show it even helps dissolve calcium in the blood, deterring the formation of kidney stones.  However, when calcium levels are too high and magnesium too low, the body produces excess cortisol, sometimes called the stress hormone, which can interfere with sleep.

Therefore, an adequate supply of each can help the body regulate hormones like melatonin and cortisol, which can influence your sleep. The ideal ratio of calcium to magnesium is usually 2:1 but can vary depending on many factors, including your age and your current health status.6. Always ask your doctor before beginning any new supplements or combination of supplements.

Anything Else?

Magnesium supplements could potentially interfere with some medications, like antibiotics, muscle relaxants, and blood pressure medications.  

Additionally, magnesium is easily obtained when consuming whole foods and water as part of a healthy, balanced diet. The Institute of Medicine suggests a daily dietary intake of 310–360 mg of magnesium for adult women and 400–420 mg for adult men6. So a supplement isn’t necessary if you get the daily recommended amount from your diet. 

Furthermore, experts warn that high doses of magnesium supplements can have potential health hazards. Consuming too much magnesium from dietary supplements or medications that contain magnesium, such as laxatives and antacids, can cause minor reactions like diarrhea or vomiting – and in some cases, extreme health problems, like irregular heartbeat or cardiac arrest. 

In sum, magnesium is not officially classified as a sleep aid, and the available research – so far – doesn’t provide enough concrete evidence to support sleep aid claims in groups outside the elderly who suffer from insomnia. So, before trying magnesium for sleep, we recommend addressing your sleep habits first. Also, essential to consult your healthcare provider before adding any new supplement to your routine.

Are you looking for more need-to-know information about getting better sleep? We’ve got answers to your burning questions about sleep, plus plenty of helpful resources, tips, and tricks to help you find better zzz’s today!

1 https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

2 https://pubmed.ncbi.nlm.nih.gov/27933574/

3 https://pubmed.ncbi.nlm.nih.gov/12030424/

4 https://pubmed.ncbi.nlm.nih.gov/18799816/

5 https://pubmed.ncbi.nlm.nih.gov/23853635/

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3883082/

7 https://www.newsweek.com/best-time-take-magnesium-supplements-sleep-anxiety-1686365

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A new wave of the coronavirus seems to be creating major ripples in people’s lives – affecting their concerns, behaviors and shopping habits, according to the Q4 2021 “Inside the Mind of Today’s Mattress Consumer” survey by the Better Sleep Council. The research suggests that people are partially retreating into their homes – increasing their prioritization of optimizing them for comfort and efficiency. The study found that mattress purchase intent, specifically, is also rising as people continue to make getting a good night’s sleep their No. 1 health and wellness priority.

Preference for shopping and buying mattresses online rose in the fourth quarter, edging ahead of in-person mattress shopping, compared with the previous quarter. Despite recent increases in people’s overall concerns and preferences for not going out, consumers remain significantly more confident about going to the doctor, shopping/purchasing in-store, and traveling/patronizing a public establishment than they were a year ago at this time.

More details about what mattress shoppers are thinking, feeling and doing can be found in the full report here: BSC Tracker Results: Q4 2021.

Think of the time-related guidelines you can recite by heart. Wait 30 minutes to go swimming after a meal. Arrive at the airport two hours before your flight. Visit your dentist every six months. Now ask yourself: “How many hours of sleep should I get?” If you’re not sure, you’re not alone. (The answer is not the same for everyone anyway.) Here’s how to know how much sleep you need.

Everyone has different sleep needs.

Sleep needs change over your life span. When you’re young and growing, it’s normal to spend half of the day, if not more, sleeping. As you get older, you require less sleep each night for proper health and wellness.

While age is the primary factor in determining how much sleep you need, it’s not the only one.

• Genetics influence your circadian rhythm and sleep patterns. There’s even a rare short-sleep gene mutation that allows individuals to sleep six hours or less each night without any ill effects.
• Your physical and mental health impact how much sleep you need. For example, people suffering from anxiety or depression tend to spend less time in deep sleep stages, so they may need more time asleep to get proper rest.
• Sleep needs can vary for different lifestyles. Athletes often need more sleep to recover from intense physical training.

Feel well rested? That’s how much sleep you need.

Your ultimate goal is to find your Goldilocks sleep spot – that “just right” amount of quality, restful sleep that leaves you healthy, happy and ready to take on the world.

The first step in determining what that means for you is setting a bedtime that allows for the recommended number of sleep hours for your age bracket. (For adults under 60, we suggest starting with eight hours.) Stick to that routine for a week or two and be sure to practice good sleeping habits during that time. Then, track how you feel when you wake up and throughout the day.

Do you hit the snooze button and pull the covers over your head more than once every morning? Is it hard to focus and concentrate during the day? Do you constantly crave caffeine and junk food? Are you moody? Do you show physical signs of irritated eyes, acne or weight gain? All of these can be signs of sleep deprivation, meaning you’re not getting enough quality sleep.

Do you find yourself waking up before your alarm, raring to go? Do you feel refreshed with an energy level that lasts throughout the day? You may not need the full eight hours you’ve scheduled for sleep.

Adjust your sleep routine until you find the right sleep interval for you. It may also help to vary your bedtime. You may discover that hitting the sack at 10 p.m. instead of 11 p.m. and shifting your alarm to an hour earlier makes a big difference without adding additional shut-eye time.

Can you sleep too much?

Surprisingly, yes.

All of us need an extra hour or two of rest on occasion. In the short term, oversleeping can have the same negative side effects as getting too little sleep. But if you regularly need more than nine to 10 hours of sleep to feel rested, you may be suffering from other health problems, like diabetes, depression or sleep apnea. To better understand why you are oversleeping, talk to your doctor to see if you need a professional sleep assessment.

Learn how much sleep you really need to feel rested from @BetterSleepOrg.

Sources:

• https://www.science.org/content/article/genetic-mutation-makes-people-feel-rested-just-6-hours-sleep
• https://healthysleep.med.harvard.edu/healthy/science/how/external-factors
• https://https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267703/
• https://www.webmd.com/sleep-disorders/ss/slideshow-signs-not-enough-sleep

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.

In Q3 of 2021, Americans experienced a major COVID-19 resurgence – through the number of cases, in people’s news feeds and in consumers’ concerns and behaviors. According to the Better Sleep Council’s Q3 2021 Tracker, people are reverting toward some attitudes and behaviors exhibited earlier in the pandemic. This comes after seeing some relaxation of COVID-19 concerns and shopping behaviors earlier in 2021. In these third-quarter results, consumers are showing revived concerns about COVID-19 and the overall environment they live in. Confidence in travel and in brick-and-mortar shopping and purchasing has declined in this quarter, as opposed to the previous quarter, and preference for online shopping and purchasing remains strong.

Not surprisingly then, many people – almost two-thirds of those surveyed – said the current environment is affecting their sleep. Interestingly, more people are reporting their sleep as “good” and “very good”– perhaps reflecting the impact of strong mattress purchasing over the past 18 months and the fact that sleep remains their most important health priority.

People are cocooning again, spending much more attention and dollars on optimizing their homes for work, education and living. Bedroom products/sleep accessories purchases are still the No. 1 actual and planned purchases, and purchase intent for mattresses rose slightly. This suggests demand will continue. Brick-and-mortar purchases of mattresses surpassed online purchases for the first time since the BSC tracker began monitoring people’s shopping behaviors in 2020. All of this suggests that sleep will remain a high priority for consumers, and that demand for mattresses is unlikely to dip significantly. It also suggests retailers and manufacturers with effective digital and eCommerce programs will compete more effectively than others.

More details about what mattress shoppers are thinking, feeling and doing can be found in the full report here: BSC Tracker Results Q3 2021.

There’s a phrase that’s often used when we feel tired – the need to “rest our weary bones.” An interesting bone density study shows us that we should take this phrase literally! Bone density research from the Medical College of Wisconsin found that sleep actually helps build up your bones.

In the study, done with lab rats, scientists found that a lack of sleep resulted in the interruption of new bone formation. In addition to this, the bones the rats already had continued as usual to decrease in density. When it came to bone marrow, they found a decrease in the fat, and an increase in platelet-generating cells. What all this means is that the rats in the study experienced greatly diminished flexibility and more fragile bones.

Another study from China looked at the association between a reduction in sleep and lower bone density in middle-aged and older women, and found a correlation.

From this, we can learn that to take care of your bones, the body must be able to go through a bone remodeling cycle. The process is also vital to keep the body flexible so that we can avoid fractures. With our usual activities, we recover from normal bone wear quickly. However, when sleep deprivation negatively influences bone remodeling, bone density may decrease. So, we can become less flexible, more prone to fractures and more susceptible to osteoporosis. There’s no doubt about it – sleep is essential for bone health. Keep reading for bone health tips that can help improve bone density.

How Aging Affects Sleep

But here’s the problem: Osteoporosis is associated with aging. And as we get older, it can be more difficult to get the good night’s sleep that we need. One reason for this is that melatonin, also known as the “sleep hormone” because it impacts sleep, decreases with age. The body produces melatonin based on the amount of light that we are exposed to. Getting some sunlight in the daytime helps the body produce melatonin at night when it’s dark. The combination of lower melatonin levels that come with age and loss of sleep puts us in a downward spiral that accelerates bone loss.

We can’t avoid aging, and we can’t control some of the other risk factors for osteoporosis, such as:

• Women are more likely to get osteoporosis, particularly after menopause. Building bone density after menopause can be a challenge for many older women and lead to long-term bone loss.
• White folks and Asian folks have a higher risk for osteoporosis than other ethnic groups.
• Tall people – those 5 feet 7 inches or taller – and those who weigh less than 125 pounds have an increased risk.
• Those with a family history of osteoporosis or a diagnosis of a hip fracture are more at risk.
• Those over the age of 50 who have had previous fractures from low-level injuries are more likely to be diagnosed with osteoporosis.

Fortunately, there are many things you can control to fend off osteoporosis, including staying active and mobile. See our five bone health tips to keep your bones healthy for the years to come by making sure you get the best possible sleep:

Increase Melatonin

Besides helping with sleep, melatonin also functions as an antioxidant, reducing damage caused to bones from activity and free radicals in the environment. It can help us to heal from fractures and surgeries. While melatonin supplements can cause us to become dependent on them, there are many other natural options to help amp up our melatonin production. Get some sunlight every day, and sleep in a dark or dimly lit room. Add melatonin-rich foods to your diet: Sunflower seeds, alfalfa sprouts, almonds, eggs, goji berries and tart cherries are a few examples to help you get started on building back bone density.

Get Daily Exercise

Even just 10 minutes of aerobic exercise can help you sleep better at night. Be sure to exercise during daylight hours, not too close to bedtime. You need time to recover and relax after exercise. People often wonder which type of exercise contributes to building strong bones. Weight-bearing conditioning exercises have been shown to be beneficial for better bone health. Weighted vests for walking have become a popular and safe way to help exercise without overdoing it. Yoga helps to increase flexibility and balance, reducing the risk of falls and fractures. It’s also important to maintain a healthy body weight. Obesity is associated with sleep apnea, which disturbs sleep.

What Minerals Help Make Strong Bones?

Magnesium has been hailed as a sleep helper, and it is also great for building strong bones. Calcium, iron and zinc are also known to help protect against osteoporosis. Vitamin D helps the body to absorb calcium, so it plays a key role in fighting osteoporosis. You can get vitamin D from exposure to sunlight, and also from saltwater fish, liver or vitamin D-fortified foods.

Avoid Alcohol and Tobacco

We know that alcohol at night interferes with sleep, but did you know that alcohol is linked to lower bone density too? Tobacco is also a culprit. Avoid these substances as much as possible.

Get Screened

Of all the health tips for strong bones that we’ve discussed, this may be the most important. Taking the initiative and speaking with your doctor about getting an osteoporosis screening is crucial to ensure bone health for the long-term. Osteoporosis comes on so slowly, you might not be aware that you have it until you actually break a bone. When identified early on, osteoporosis can be treated effectively before it causes bone fractures.

And lastly, make sure you are sleeping on a comfortable and supportive mattress. No two bodies are alike – we all have unique bones! When shopping for a mattress, feel free to “test rest” each one by stretching out as you normally would while sleeping. Your mattress is an important ally in helping you to get the sleep you need to protect your bones.

Sources:

• https://pubmed.ncbi.nlm.nih.gov/22946089/
• https://www.sciencedirect.com/science/article/abs/pii/S8756328211011513
• https://www.medicalnewstoday.com/articles/155646#causes-and-risk-factors

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.

If you snore, then you are likely unaware of the racket you are making! If you are sleeping with a partner, our guess is they are aware! Snoring is your own personal version of noisy breathing that disturbs your sleep and the sleep of your partner. One side effect of snoring includes fragmented sleep that results in daytime drowsiness. Snoring is a common problem that affects about 90 million adults in the United States. What makes you snore? What can you do to help stop snoring?

The muscles of the throat relax when we sleep. The tongue falls back and the throat becomes narrow and soft. As we breathe, the walls of the throat vibrate, and that’s when some people make that “snnnnnnooore” sound. Aging causes the throat muscles to relax more, and this is why many older folks are more likely to snore. Obesity also contributes to snoring since there is more fatty tissue in the neck area. The way the nose and throat are structured, how much alcohol you’ve had, and even your sleep position can all play a role in how much you snore. Let’s not forget dry air, illness and even allergies.

If you are a chronic snoring offender, consult your healthcare provider immediately to make sure you don’t have obstructive sleep apnea or another health issue.

If you are just an amateur log sawer, below are some simple home remedies you can do to prevent snoring that just might help keep the peace – and quiet – in your household.

Use a humidifier to help with snoring.

Air conditioners and heating units dry out indoor air, and the delicate tissue in the nose and throat are sensitive to this condition. Using a cool air humidifier helps to replace some of that moisture in the air, making it more comfortable and easier to breathe through the nose. You may add a few drops of essential oil to the humidifier unit to get added benefits. Peppermint, tea tree oil and eucalyptus all help to open up the nasal passages naturally for snoring relief. If you’ve got a snoring dog, then a humidifier will help them, too!

Take a shower.

A hot, steamy shower before bed helps to reduce nasal congestion so you can breathe more easily. As an alternative, you can inhale steam by putting a bowl of boiled water on a table (add essential oil, if desired) and leaning over the bowl. Breathe in deeply. You may want to use a towel over your head to create a tent effect that directs the steam toward your face. Give it at least 5 to 10 minutes to see some results.

Lubricate the nasal passages.

Ayurveda, India’s 5,000-year-old Science of Life, recommends lubricating the nasal passages with sesame oil or ghee to help silence snoring. Ghee is also known as clarified butter. It is used in many Ayurvedic remedies for its medicinal properties. With clean hands, you can simply use your pinky finger to massage the inside of your nostrils with sesame oil or soft ghee. Close off one nostril at a time and breathe in the oil to moisturize further up the nose. Repeat before bed and upon awakening in the morning.

Lubricate the throat.

Olive oil is a strong anti-inflammatory agent and can decrease swelling in the respiratory passages. It also relieves soreness and reduces the vibration in the throat that causes snoring. Simply take a shot glass full of olive oil all by itself (two to three sips) right before you go to bed.

Honey also has anti-inflammatory properties and coats the throat, reducing snoring vibrations. Mix one teaspoon of honey in a cup of hot water, or a cup of chamomile or ginger tea, and drink sometime between after dinner and bedtime. Chamomile is famous as a muscle and nerve relaxant, which will help you sleep comfortably. Ginger has the benefit of antibacterial effects.

Use herbals.

Consider using natural herbs to prevent snoring and promote a restful night of sleep. Peppermint has anti-inflammatory properties that can help open up the whole respiratory system. Take a drop or two of peppermint oil in a glass of warm water and gargle with it before bed.

Turmeric is a mighty antibiotic and antiseptic, and is one of the best herbs for snoring relief. Interestingly, these properties are amplified when turmeric is mixed with milk. This combination also makes it an amazing immune system booster! Mix two teaspoons of ground turmeric into a cup of hot milk to make “golden milk,” an ancient Ayurvedic recipe, as a natural remedy to silence snoring. Sip about half an hour before bedtime.

Sleep on your side.

Sleeping on your back can cause the tongue to move to the back of the throat and block some airflow, causing snoring. Sleep on your side instead to help with snoring. While on your side, air flows more easily, making this the best sleeping position to stop snoring. Pro tip: Your pillow can be your best ally or worst enemy. Make sure that your pillow is supporting your head and neck properly.

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.

For many of us, work looks vastly different than it did a little more than a year ago. In a lot of ways, that’s good. (No commute! Sweatpants! Log in from your patio!) At Better Sleep Council, one of the positive changes we’re excited to see as a result of more Americans working from home is people grabbing naps during the workday. Whether it’s an afternoon siesta or a 15- to 30-minute power nap, sleeping during work has become a regular part of our lives.

Power Naps Are Becoming the New Normal

We recently surveyed 800 working adults to see how the pandemic-induced shift to remote or hybrid work has changed America’s daytime sleep habits to include sleep breaks at work.

• Nearly a quarter of working Americans (22%) reported they’re taking naps during business hours.
• Those who work remotely (31%) or on a hybrid schedule (29%) are more than twice as likely to grab shut-eye on company time than those who commute into the office (13%).

While a few progressive employers, like Google, Cisco and Zappos, had adopted pro-napping-at-work policies before the pandemic, it appears as though the flexibility of working from home has allowed more workers to embrace the concept of daytime naps.

Benefits of Power Naps During the Workday

Maybe being at home allows us to step away for some midday zzz’s without fear of being judged. Maybe it’s the lure of having a comfy bed or soft sofa nearby that makes napping more likely. Perhaps it’s the simple fact that we’ve realized the benefits of power naps at work, and how they can help us tackle the rest of the day.

Research has proven that catnaps help us maintain – even improve – our cognitive performance, in addition to boosting our ability to remember and recall facts learned throughout the day. Studies also show that a midday nap can help reduce feelings of frustration. (And we all know how frustrating work can get.) Our survey responders agree.

“87% of those who took a daytime nap reported that they woke from their nap feeling refreshed.”

How Long Should You Nap to Feel Refreshed?

On average, a workday nap lasts 29 minutes for our responders. While the ideal amount of time to nap varies based on your age and overall sleep health, naps lasting much longer than about a half-hour can cause you to feel groggy when you wake up and ultimately disrupt your nighttime sleep routine.

For the best catnap length, target 15-20 minutes as your time goal and consider how you can strategically add it to your work schedule somewhere around 2 p.m. to coincide with your natural circadian rhythms. Try using part of a late lunch break for an afternoon siesta. Or block out that open gap between video calls with an appointment named “important regroup.” (It’s not a lie.)

To make the most of your time away from your phone and laptop, do your best to relax so you can fall asleep quickly. Put alerts on mute. Meditate. Use breathing exercises. Fire up a white noise app. Even if you don’t fall asleep, your brain will have a nice, quiet break to reset before you get back to the grind. And, finally, remind yourself that you’re doing all of this so you can be the best version of you – both on and off the clock.

Sources:

• • https://www.yahoo.com/now/nap-job-10-companies-100300632.html
  • https://www.newscientist.com/article/dn2328-power-naps-boost-work-performance/
  • https://www.apa.org/monitor/2016/07-08/naps
  • https://www.medicalnewstoday.com/articles/326803?c=888989238042#sleep-cycle

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified healthcare professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, then he or she should consult with an appropriately licensed physician or other healthcare professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, then immediately call your doctor or dial 911.