• Overall, our assessment found that more than one in five working adults take a nap during the workday (this measure includes naps taken during and outside of work breaks).
• Napping during the workday is driven by people working from home or in hybrid situations (i.e., Americans who work in a flexible environment that include both an office setting and a remote location), who are two times more likely to take naps during the workday than their in-office counterparts.
• Napping is more common among younger working adults. Generation Z are 3.4 times and Millennials are 2.5 times more likely to take naps during the workday than Boomers.
• Regardless of how long they take or where they are taken, naps are restorative! Eighty-seven percent of those who nap during the workday say naps are “refreshing.” They are particularly restorative for parents with children at home, who are 1.6 times more likely to say naps are “very” refreshing compared to working adults with no children at home.

The research consisted of an online survey, representative of working adults 18 and older within the United States. It was administered between July 23 and July 26, 2021, among a sample of 800 respondents. The sample size provides 95% confidence + 3.5%.

OVERALL FINDINGS

Over one in five (22%) working adults take naps during the workday (including during breaks).

Q2 – Which of the following have you done during the workday (including during breaks) in the past month? (Check all that apply.)

On average, working Americans take half-hour naps (the average is 29 minutes). But there are exceptions: nearly one in 10 nappers take at least one hour-long nap during the workday.

Q5 – Approximately how long is your typical nap? 

Regardless of how long naps last, nearly all are restorative. Eighty-seven percent of those who nap during the workday find naps refreshing. Naps are most refreshing to people with children at home.

Q4 – How refreshed did you feel after napping?

Most naps taken during the workday are taken in bed (53%) or on a sofa (41%). Yet nearly one-quarter of Americans napping during the workday sleep in a chair or in their car (or truck). Sleeping at a desk, on the floor or anywhere they can are less common, but something one in 10 working Americans do.

Q3 – Where did you nap? (Check all that apply.)

WHO IS more likely to take a nap during the workday?

Q2 – Which of the following have you done during the workday (including during breaks) in the past month? (Check all that apply.)

Not surprisingly, people working from home or in hybrid situations are twice as likely to nap during the workday than those working in an office setting. (Respectively, 2.4 times among people working at home and 2.2 times among people working hybrid.)

Younger generations are more likely to take a nap during the workday than older cohorts. Gen Z and Millennials are respectively 3.4 times and 2.5 times more likely to take naps during the workday than Boomers.

Workers with lower income are also more likely to nap during the workday. Workers with a yearly household income under $50,000 are 1.6 times more likely to nap during this time than those earning $100,000 or more.

Survey Details: Better Sleep Council August 2021

[1] An alphabetical code letter has been assigned to groups (e.g., A, B, C, etc.) throughout this report. If a percentage within one group is significantly greater than a corresponding percentage in a second group, then the code letter from the second group appears next to the percentage in the first group.

The relationship between sleep and depression is typical of many personal relationships: it’s complicated. Poor mood can interfere with sleep quality, and in turn, a rough night can make it more difficult to cope with the demands of the day. Which condition predates the other is unclear, and potentially changeable. The bidirectional nature of sleep and mood makes it difficult to tease out cause and effect, so targeting both areas is key to maximizing improvement.

Sleep and Emotional Regulation

Getting proper rest helps us regulate our emotions. Poor sleep leads to a shorter emotional fuse and more intense reactions to negative situations. We default to automatic behaviors, those that require less cognitive reasoning, which also tend to be more selfish and biased. Sleep negatively impacts attention and concentration, so we are more impulsive and less likely to pick up on social cues when underslept. We have a harder time accurately reading faces, experience more conflict and have less empathy for those around us. When we do not get adequate sleep, our emotional intelligence takes a deep dive and impairs our ability to get along well with others.

Sleep, Loneliness and Social Isolation

Loneliness and social isolation increase mortality, and as such are important markers of health. A person who does not sleep well is less likely to engage with others. There is a natural reflex to withdraw, and that distance then makes the person less attractive to others – so that often others fail to reach out to them. Loneliness creates stress and anxiety that contribute to further disruptions in sleep. This sets up a cycle that reinforces itself. In the 2019 State of America’s Sleep survey, poor sleepers were 1.77 times as likely to have difficulty in social situations as those who were rated excellent sleepers.

Talking to Your Healthcare Team about Your Mood

The CDC estimates depression may affect up to 16 million adults in the United States each year, and 1 out of every 6 people will experience symptoms of depression over the course of their lifetime. A good indicator that it’s time to talk about your mood with your healthcare team is if you have been feeling down, blue or hopeless for longer than two weeks and have lost interest in activities that you used to enjoy. Your clinician will take a thorough history of your mood disturbance, including how it has impacted your energy, sleep, appetite, feelings of worth, concentration and activity level. If you have thoughts of hurting yourself or others, please seek help immediately.

Talking to Your Healthcare Team about Your Sleep

Troubled sleep (both not enough or too much) is a sign of depression. If you are dissatisfied with your sleep, bring it up with your provider. Keep a sleep diary leading up to your visit so you have some data to share. Sleep disorders put you at greater risk for mood alterations and can have a major impact on your well-being. Find a sleep specialist who can help evaluate, diagnose and manage these conditions.

• Obstructive sleep apnea (OSA) is a condition where a blocked airway causes you to have trouble breathing. Those with OSA are five times more likely to develop depression.  Common symptoms of sleep apnea are snoring, waking gasping or choking, dry mouth, daytime sleepiness, changes in mood or cognition, morning headaches, and restless sleep or insomnia.
• Narcolepsy is a chronic neurological condition characterized by sleep-wake instability and excessive daytime sleepiness. Persons with narcolepsy are at greater risk for mood disruptions.
• Restless leg syndrome fragments and disrupts sleep, and depression rates increase with severity.
• Insomnia can increase chances of developing depression tenfold. Often patients experiencing difficulty falling asleep or staying asleep seek treatment with prescription medications, alcohol or some other “quick fix.” There is no medication that produces healthy sleep. “Sleeping pills” have serious side effects, particularly in regards to cognition and mental health. Cognitive behavioral therapy (CBT) can help with depression, and a specialized version of CBT for insomnia is the treatment of choice for ongoing insomnia concerns.

Double Whammy: Knockout Punches for Both Depression and Sleep Problems

Treatments for depression are more successful when sleep quality and duration are sound. Seek professional help for both issues, but to boost your chances of success, work on these four habits that have been shown to improve both sleep and mood:

• Exercise regularly
• Get lots of outdoor light, particularly in the morning
• Keep to a routine
• Practice meditation

Poor sleep negatively impacts relationships, social life and connectedness, and often coexists with symptoms of depression. Sleep and mood are reciprocal and should be treated together for the best outcomes.

About Ellen Wermter

Ellen Wermter is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest, Elite Daily, Offspring and Women’s Running.

Sources:

• https://www.sleepfoundation.org/articles/depression-and-sleep
• https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.html

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 heath care 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, he or she should consult with an appropriately-licensed physician or other health care 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, immediately call your doctor or dial 911

For some of us, work is a real snoozer. For others, the stress of our job or a nightmarish work environment brings on nightly fits of restless tossing and turning. The 2019 State of America’s Sleep research study reveals the effects that lack of sleep has on work performance. (Hint: When one isn’t going well, the other suffers.)

Working Longer and Sleeping Less

According to the Bureau of Labor Statistics, full-time workers put in an average of 8.5 hours a day during the week. Working adults in the State of America’s Sleep study report sleeping just 6.84 hours on average a night. That means all of us wage earners spend about 100 more minutes on the clock than in bed every day, and we’re getting far less than the 7-8 hours of sleep that experts recommend.

“If you could choose to either spend an extra hour and a half in bed asleep every day or be at the office, you’d struggle to find someone who would choose work,” said Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “But that’s the reality of how the majority of us spend our time.”

Tired. Underperforming. Even Dangerous

Staying up late to finish a report. Picking up a second shift of overtime. Taking on a ride-sharing gig at night. (Sound familiar?) You may think trading sleep for work is a way to stay ahead. Think again:

• The American Academy of Sleep Medicine found that as little as an hour or two of sleep loss contributed to a 19% drop in productivity
• A study published in the Journal of Occupational and Environmental Medicine found a high correlation between sleep deficiency and physical pain in healthcare workers, with a third of those workers reporting enough pain to interfere with working

Less Sleep Means Less Job Satisfaction

It’s not just your job that affects your sleep. It appears that sleep (or lack of it) has a lot to do with how you feel about your job too.

Nearly six out of 10 employed adults (57%) who answered the State of America’s Sleep study classified themselves as poor sleepers. Compared with workers who said they were excellent sleepers (29%), poor sleepers were:

• More than twice as likely (2.3 times) to not enjoy the work they do
• More than twice as likely (2.4 times) to feel undervalued at work
• About twice as likely (2.2 times) to dislike their colleagues
• 50% more likely (1.5 times) to feel under pressure at work

Establish A Good Work-Sleep Balance

Want to be a rock star at work? Try sleeping in. Really. A well-rested you is a sharper, more effective performer. So set a sleep schedule, close the curtains and practice good sleep hygiene to ensure you’re getting the rest you need every night.

Wish you loved your job more? Spend more time in bed dreaming about being blissful at work. With a good night’s sleep, you’re far likely to feel better about whatever situations work throws at you.

Sources:

• https://www.bls.gov/charts/american-time-use/emp-by-ftpt-job-edu-h.htm
• https://aasm.org/poor-sleep-at-night-could-mean-decreased-work-productivity-in-the-morning/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3720240/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340239/

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 heath care 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, he or she should consult with an appropriately-licensed physician or other health care 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, immediately call your doctor or dial 911

Aah, summertime – that magical season when sun-kissed, chlorine-scented children chase fireflies until they fall exhausted into deep slumber. Their little faces, still sticky with dried watermelon juice, bear the contented look of freedom. Whether your parenting style is well-suited to the free-wheeling vibe of summer, or you’ve been craving the structure of a school day since the first week of summer vacation, the days march on toward that red-circled date and the rumble of the big yellow bus that mark the first day of school. So, how best to ease the transition from the relaxed pace of summer to the pedal-to-the-metal start of a new school year? It begins and ends with sleep.

Proper sleep is the foundation for a successful back-to-school run. A new school year means more stress for everyone in the family. Time is at a premium – there’s more to do, and less time and flexibility with which to do it. Kids are coping with new teachers, new expectations for schoolwork, new social structures. Parents are coping with getting kiddos out the door on time, preferably without tears and with something besides stale graham crackers and jellied cranberry sauce in their lunchboxes. Everyone is coping with homework, and yes, bedtimes.

One of the best stress busters is a good night’s rest. Sleep helps with emotional regulation, so everyone can better deal with new challenges. Sleep is a powerful mood regulator too, predicting a child’s affect at school the next day – and a parent’s propensity to lose it in the school drop-off line. Memory, concentration, attention, even creativity – key ingredients of good school and work performance – are also greatly affected by sleep. Emotional intelligence, which improves your ability to get along with others and be socially involved instead of isolated, soars with quality sleep. Solid interpersonal skills make for more successful leaders – both in the classroom and in the workplace. Sleep is good for the whole family, so how can you ensure each family member gets what they need?

Start by getting back to a routine. It’s time to reign in some of the laxity of summer and create some structure. Our brains love predictability, so make it easy by helping them know what to expect next. There is no magic routine that fits every family, but you know your family best. Use that insider knowledge to develop a back-to-school sleep schedule that works for your family.

Sleep needs are individual. As you make your plan, consider how much sleep makes each of you feel best. How much sleep did each family member naturally gravitate toward during the alarm-free nirvana of vacation? For adults it’s usually around 7 hours, children 9-10 hours. A couple of weeks before school starts, begin to adjust your sleep schedule. Instead of making a non-negotiable bedtime, begin with a set a wake-up time that will work for the school year. Allow enough time for your morning routine – taking into account personal preferences and how quickly (or painfully slowly) your team members get ready. Stick to the wake-up time; everyone gets up at their appointed hour, no matter what. Go about your day and don’t nap.

Bright and early wake-times should build sleep pressure and make bedtime easier, but consider the following ways to fine-tune the process. If the bedtime routine has fallen by the wayside over summer break, it’s time for it to make a comeback. Nothing complicated required, keep it simple with a habit that is relaxing and comforting. Routines like a short story, prayer, bedtime song, or cuddle help to prepare the mind for sleep.

You can help the body be prepared too, by using two powerful tools – light and temperature. Soon after arising, go outdoors in the daylight. Even 10 minutes can help to anchor your circadian rhythm and reset your body clock. In the evening, taper light exposure, particularly blue light such as that from handheld devices and laptops. Blue-light suppresses melatonin secretion – the hormone that tells your body it’s time to sleep. Children are much more sensitive than adults to this suppression, which is why putting away technology a couple of hours before bedtime is so important.

Changes in body temperature also help your body know that it’s bedtime. A drop in body temperature is as good as a lullaby. A warm bath seems counter-intuitive, but when you get out of the bath your body cools rapidly. The sudden drop in temperature makes you drowsy. No time for a nighttime bath? No worries. Adjust your thermostat to start cooling an hour or two before bedtime. If you have smart home features, you can let technology do the work by dimming the lights and dropping the temperature to match your schedule.

You’ve prepped the brain and the body, but kids can sometimes be ruled by emotions. How can you make the return to a family nighttime routine more palatable? The eager students have new clothes and shoes, new pencils, calculators and lunchboxes – why not freshen up their sleeping quarters? Their space should be a place where they feel happy and secure – and that matches their growing needs. Make sure they fit properly in their bed and that the style of the room evolves with their maturity level. Upgrading your little one’s comforter with their favorite superhero might boost your child’s enthusiasm for bedtime and create a mental fresh start.

Summer days are coming to a close, but back to school doesn’t have to be a drag. Some advance planning and preparation to get your family’s sleep schedule back on track can make a big difference.

About Ellen Wermter

Ellen Wermter is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest, Elite Daily, Offspring and Women’s Running.

Sources:

• https://www.sciencedirect.com/science/article/pii/S0022096516300042
• https://www.sciencedirect.com/science/article/abs/pii/S002239561730777X
• https://onlinelibrary.wiley.com/doi/abs/10.1111/bjep.12109
• https://psycnet.apa.org/record/2017-23694-002
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6295443/
• https://www.sleepfoundation.org/excessive-sleepiness/support/how-much-sleep-do-babies-and-kids-need

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 heath care 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, he or she should consult with an appropriately licensed physician or other health care 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, immediately call your doctor or dial 911

You’re tired of being tired. We get it. Plenty of people notice the effects of poor sleep – everything from inability to concentrate to irritability to weight gain – yet they don’t know where to begin to reverse the cycle of poor sleep. Take a look at your bedtime routine: You may be ruining your chances for sleeping soundly before your head even hits the pillow.

Bad Bedtime Habit #1: Bingeing before Bed

No, we’re not talking about watching your favorite show nonstop (we’ll get to that in no. 5), we’re talking about dinner … and dessert … and nighttime snacks. Your body needs time to digest all that food before you lie down, otherwise you’re likely to have indigestion and heartburn, which can interfere with sleep. Why? When your stomach is really full, acid can creep into your esophagus (hello, heartburn). Lying down compounds the problem since gravity isn’t there to aid in keeping the stomach acid in place.

• Break the habit: Try to eat dinner 2 to 3 hours before you go to bed.

Bad Bedtime Habit #2: Overdoing the Nightcaps

Sorry. It’s just not true that consuming alcohol before bed helps you sleep better. While alcohol may make you feel drowsy, numerous studies point out that it disrupts your ability to go into and remain in a deep, restful sleep state.

• Break the habit: Try limiting your alcohol consumption to the early evening (or not at all). Beyond this time, your body won’t be able to digest it before you hit the sack and you’ll be disrupting your ability to snooze. (Nix coffee or other caffeinated drinks in the evening too, because they stimulate your body and keep you up.)

Bad Bedtime Habit #3: Working up a Sweat before Bed

Rigorous exercise, like taking a long run before you snooze, can make it difficult to sleep. Intense exercise raises your body temperature and triggers the release of endorphins, plus it can raise levels of cortisol. Any other time of day, no problem. In fact, people who exercise regularly report sleeping better. But your core body temperature needs to go down for you to sleep well. And all those endorphins bouncing around in your brain may keep you buzzing, making it harder to unwind and fall asleep.

• Break the habit: Hey, exercising is good for you so keep it up. Just save the heavy-duty workouts for at least 1 to 2 hours before bedtime. You might also consider exercises you can weave into your bedtime routine that will help you unwind, like yoga or easy stretching.

Bad Bedtime Habit #4: Giving in to Your Inner Night Owl

It’s tempting to stay up an hour or two thinking you can get more done that way. But sliding into the habit of going to bed later and later can have disastrous results on your health. Night owls not only sleep less, but may be at a greater risk for developing poor eating habits and diseases like type 2 diabetes and heart disease.

• Break the habit: Get into a sleep routine. This can be a hard one, especially for diehard night owls, but try to stick to the same bedtime and wake-up time every day (yes, weekends too). Your body will thank you. Ease into this routine by going to bed 15 minutes earlier for a week and rise 15 minutes earlier. Keep up this strategy until you’ve reached your desired bedtime.

Bad Bedtime Habit #5: Sleeping with Your Screen

Your smartphone is part of your life. It’s your newscaster, travel planner, organizer, entertainer, alarm and more all rolled into one. Yet your brain is wired to react to what it sees on the screen. It acts as a stimulant, as opposed to helping lull you to sleep. That one last check of your email before bed? That sends your brain into problem-solving mode, not sleep mode. And the light from those screens can negatively impact your sleep too, again signaling to your brain it’s still time to be awake, as opposed to releasing sleep-inducing hormones.

• Break the habit: Pay attention to your screen time before bed. Try to avoid checking your phone once you’re in bed. Instead, try reading a book (an actual book, not one on your phone) before bed. Still having trouble resisting the urge to check your phone? Consider keeping it in another room and using an old-fashioned clock as your alarm instead.

These five tips can easily help you improve your sleep habits, but remember, the foundation for a great sleep routine is a great mattress. If your current one is giving you aches and pains when you wake up every morning, you may want to consider purchasing a new one.

Time to spill – what’s your worst bedtime behavior? Tell us your dirty sleep secrets on social media using #MyBadBedtimeHabit.

Sources:

• https://www.verywellhealth.com/the-10-worst-ways-to-ruin-your-sleep-3014992
• https://www.webmd.com/sleep-disorders/healthy-sleep-habits
• https://www.healthywomen.org/content/blog-entry/5-things-sabotage-your-sleep
• https://www.nytimes.com/2019/06/05/style/self-care/waking-up-at-4-am.html
• https://www.consumerreports.org/sleep/why-americans-cant-sleep/
• https://www.spring.org.uk/2009/09/how-long-to-form-a-habit.php
• https://well.blogs.nytimes.com/2011/09/05/really-the-claim-to-reduce-heartburn-dont-eat-four-hours-before-bed/
• https://www.webmd.com/heartburn-gerd/triggers#1
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
• https://www.health.com/sleep/sex-benefits-sleep-study
• https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
• https://www.sciencedaily.com/releases/2018/11/181130111623.htm
• https://www.health.com/sleep/health-risks-night-owl?slide=513050#513050
• https://www.huffpost.com/entry/effects-of-screen-time-on_b_11407544

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 heath care 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, he or she should consult with an appropriately-licensed physician or other health care 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, immediately call your doctor or dial 911

Hello, summertime. What makes this season so enjoyable – warm temps and more daylight – can have a downside: It can keep you from sleeping well. That goes for your kids too. Make the most of the season by following these sleep tips for summer. Bonus: You’ll feel more energized to tackle that summer bucket list. Now, who’s ready for summertime zzz’s?

Some Don’t Like It Hot

Why is it so much harder to sleep when it’s a little warmer than normal (or a lot warmer)? Your body is hardwired to slide into sleep when it’s cooler. In fact, as part of your body’s pattern of wakefulness and sleep, called your circadian rhythm, your internal temperature drops slightly as bedtime draws near. This natural decrease in temperature signals your brain, “It’s about time for bed, right?” But dropping your internal temperature is more difficult if the atmospheric temperature high, and even harder if there’s humidity in the mix too.

Goodnight Moon, Goodnight Sun

But it’s not just summer’s higher temps that keep you restless, it’s also the sunlight. Depending on where you live in the U.S., you’ll be getting not just a few minutes, but a few more hours of sunny rays. All that daylight is great for spending time outside and making the most of your summer vacation. But it’s harder to fall asleep when it’s bright outside earlier in the morning and later in the evening. That’s not to say you should mourn summertime – just the opposite – but you may have to follow a few strategies when it’s sunny to get to sleep, and stay asleep.

Summer Sleep Suggestions

The summer heat shouldn’t be the reason why your quality sleep should sink to the bottom of the swimming pool. Here are some tips designed just for the season that can help you snooze more soundly.

• Blind the sun. Opt for blackout curtains on all your bedroom windows (no more annoying sunlight at 5 a.m., plus your room will stay cooler day and night.)
• Take a cold shower before bed. Help yourself out by taking a quick, cool shower before bedtime. Plus, it’ll help you relax too.
• Chill out your bedroom. Try to keep your bedroom at 65 degrees Fahrenheit. Use a rotating fan to circulate the air in your bedroom. Also, consider investing in cooling bedroom products, such as pillows, sheets and even mattresses.
• Pack on the ice. Keep a glass or water bottle filled with icy cool water next to your bed. Drink a little cold water before bed to lower your internal body temp.
• Go spread eagle. Your sleep position may be making you warmer. Always sleep curled up in a ball? Maybe it’s time to try sleeping with your arms and legs spread out, which helps release your body heat, instead of retaining it.
• Sleep solo. Nothing personal, but your partner may be adding to the higher bedroom temps too.
• Get naked. Your pajamas may be trapping heat close to your body making it harder to sleep. Look for pajamas in light, breathable fabrics. Or nix the PJs altogether.

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3427038/
• https://www.webmd.com/sleep-disorders/what-happens-body-during-sleep#1
• https://www.sleepapnea.org/40-tips-for-sleeping-during-a-heat-wave-when-you-dont-have-ac/
• https://lifehacker.com/this-graphic-shows-you-how-to-stay-cool-while-you-sleep-1718246417
• https://sciencing.com/many-hours-daylight-summer-8196183.html
• https://www.forbes.com/sites/brianbrettschneider/2018/06/14/summer-solstice-daylight/#14d12aad22b4

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 heath care 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, he or she should consult with an appropriately-licensed physician or other health care 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, immediately call your doctor or dial 911.

“I need a vacation from my vacation.” Sound familiar? Whether you’re heading to Rio or Mount Rushmore, your summer vacation could sabotage your sleep. Jet lag, your hotel room, even alcohol can cheat you of deep, restful slumber and leave you feeling less than refreshed. Happily, our tips for a more restful vacation will have you sleeping better from start to finish.

Before You Hit the Road, Hit the Sheets

The night before a big trip, many people sleep as little as 5 hours or less from the stress of prepping and packing. But losing even as little as 1.5 hours can lead to grogginess, fatigue and unwanted symptoms the next day. It’s called sleep debt. And its effects can last all vacation long.

What you can do – Start by planning ahead. Avoid starting your trip in a sleep debt by being sure you get a solid 8 hours of sleep before you leave. It helps to begin packing at least a week in advance to avoid a late-night scramble. You can reduce your stress by prescheduling rides to the airport, printing boarding passes ahead of time and confirming reservations well in advance.

Jet Lag Is a Drag

When you fly across time zones, your internal clock isn’t matched to the day and night light cycles of your destination. That can disrupt your quality of sleep for days. On average, it takes one day per hour to adjust to the new time zone, according to WebMD.

What you can do – Pre-trip, gradually adjust your bedtime to match your new time zone. If possible, try to schedule your arrival time for the morning to become acclimated to a full day of light. Don’t forget to pack a sleep kit in your carry-on. A good sleep mask and earplugs can go a long way toward getting some in-flight shut-eye.

The New Bedroom Effect

According to the American Academy of Sleep Medicine, people sleep poorly during their first night in a hotel room. Experts say the strangeness of a new bedroom is to blame. It can set us on edge, keeping our brains half awake and on the lookout all night long.

What you can do – Help make your room as cozy and primed for sleep as possible. Make sure you lower those light-blocking blinds and set the temperature between 65 and 67 degrees Fahrenheit. Use familiar bedtime rituals, like chamomile tea or reading to wind down.

Kick Allergy Attacks to the Curb

Often people travel to explore the great outdoors. Unfortunately pollen and insect bites can trigger allergies. Before you consider taking medication to fight off the sniffles, sneezes and itching, be aware that antihistamines in most over-the-counter allergy medications cause a drowsiness you don’t want on your vacation.

What you can do – While there’s no way to totally avoid the pollen and other outside irritants, you can reduce your exposure indoors. Before you go the medication route, try taking a shower before you hit the hay. Pollen can cling to your pajamas and your hair, so taking a shower before bed rinses it away and scrubs away dead skin cells (plus all that extra sunscreen).

There Is Such a Thing as Too Much R&R

Sipping mai tais while lounging by the pool and posting your suntanned selfies might sound like the ingredients of a dream vacation. However, they could also be the key to a less-than-restful one too.

Alcohol makes you sleepy, while blocking your ability to fall into a deep sleep. So when that last piña colada wears off, you could be up for hours. Same goes for reclining by the pool. Too much beach reclining and too little exercise could add up to a lot of tossing and turning at night. And those epic photos you’re posting at 11 p.m. on your phone? No amount of daylight can offset the negative blue-light effects on your sleep.

What you can do – Even a 30-minute walk can improve your sleep, and you can elevate your exercise with a morning beach jog or laps in the pool. It’s counterintuitive, but reducing your alcohol consumption in the evening can make a big difference in sleep quality. Finally, stay away from screens at least an hour before bedtime. We repeat: Turn them off, power them down, lock them up. Your well-rested selfies will thank you.

Sources:

• https://www.medicalnewstoday.com/articles/165339.php
• https://www.webmd.com/sleep-disorders/guide/sleep-travel
• https://www.webmd.com/sleep-disorders/features/better-sleep-tips-business-trips#2
• https://www.psychologytoday.com/us/blog/minding-the-body/201904/5-tips-better-sleep-in-hotel-room
• https://www.huffpost.com/entry/why-you-feel-groggy-after-sleeping-in-a-hotel-room_n_5718fcffe4b0479c59d74c5e
• https://www.healthline.com/health/can-allergies-make-you-tired#2

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 heath care 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, he or she should consult with an appropriately-licensed physician or other health care 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, immediately call your doctor or dial 911.

After the nightly battle of getting the kids to bed, how do parents get their much-needed rest too? For Better Sleep Month, 20 parentbloggers shared their best tips on how they sleep like a kid themselves. From picking out the comfiest PJs to checking their worries at the door, here’s what they had to say.

Aseky + Co.: Nothing relaxes me more than a warm shower, with some lavender essential oil before bed.

4 F’s Given: I found that it’s so important for me to find ways to get that much needed shut-eye. Some of the ways I do it is to take a nap during the day. I never thought a nap would be so rewarding, but it truly is. I can’t “sleep while the baby sleeps” every time because, let’s face it, there is so much to do, but I do try to nap once a day.

Balancing the Chaos: Learn how to say NO. Too many times, when I am asked for help, I typically say ‘YES’. I have learned that I do have a limit as to what I can accomplish during a day, and saying ‘NO’ will reduce my stress.

Confessions of a Northern Belle: Be active ALL day. Do you know any children who spend hours glued to a desk and computer five days a week? Even kids in school move around the classroom with enough frequency that they never experience a sleeping bottom in their desk chair. Run a couple of laps around the house (or office), dance in the shower, or jump on the couch for 20 minutes. Whatever you do, make time for physical activity during the day since aerobic exercise promotes better sleep. Or just be active ALL day like a kid and maybe you’ll sleep better at night.

Fab Everyday: Don’t underestimate the significance of a comfortable sleep environment that includes temperature-appropriate sleepwear, the ideal mattress for your body comfort, and the right amount of darkness.

Faithfully Beautiful: It’s been super important for me to make sure that I schedule that oh so needed 8 hours each night and put it on my calendar like I would any other task for the day. Being mentally prepared for the night helps me to know that I am doing what’s best for my family and myself.

Father and Us: You want to make your sleep environment as comfortable as possible. We spend a large portion of our life sleeping, so shouldn’t we make the room where that happens as pleasing as possible to be in? You want it dark and quiet and at a comfortable temperature. Your mattress is also incredibly important. You should replace your mattress at least every seven years. Also, make sure it is large enough for your needs.

Frosted Blog: I know, I know! It’s so tempting to just hop on social media and just scroll through once the kids are asleep. Or turn on the TV and catch up on your favorite shows. We avoid watching TV in our bedroom at night, and we make a point to turn off our electronics and unplug a couple of hours before bedtime. Lighting from electronics stimulates your brain and keeps you from shifting into sleep mode. Try to banish using your phone, tablets and TV from the bedroom.

Ginger Casa: Use white noise. I always wonder how travelers sleep in hotels all of the time without white noise. Some people are blessed to be sound sleepers, but not my husband and me! We need a fan, an air purifier, or a sound machine to ensure that the outside noises are quieted during the night.

Jessi Living Lovely: Check your worries at the door. If you are bringing stress to bed with you, you will not sleep well. Easier said than done, right? Resolve to keep everything that is stressful out of your bedroom. That includes work, your phone (see above) or even allowing yourself to think about work while in bed. Try keeping a journal to control and write about your worries instead of bringing them to bed with you.

Life Anchored: We keep our house at the same temperature pretty much year-round. This allows the us to wear the same style of pajamas every night, falling in with that great routine. Make sure that you are sleeping on a mattress that isn’t too old or too worn. Make sure your pillow is comfortable and my biggest thing is darkness. The kids have blackout curtains in their rooms and that helps for sure. I have a large window in my room that doesn’t have coverage, and while I love the idea of seeing the moon through it in the middle of the night, it also lights up my room making it hard to sleep. I am all about a sleep mask that is soft and comfortable to help with keeping things nice and dark.

Mamma Bear Says: For our kids, a warm cup of milk before bed puts them in the perfect state of mind. We cut down all caffeine and sugary foods/drinks 2 hours before bed. Again the plan here is not to hype us up but to help our bodies naturally relax. My husband and I love to have a relaxing cup of warm tea after dinner. It does wonders.

Modern Sports Mom: With so much going on in the typical sports parent’s life, caffeine can be a necessity. I get that. I am guilty of having an extra cup of coffee (or a caffeinated soda) in the middle of the day just to get that extra “pushˮ I need to get through my day without collapsing. The problem is consuming caffeine too late in the day can backfire. You’ll get the energy needed to keep going, but the effects can last up to 6 hours. This means that that 5 o’clock iced coffee can keep you going until 11 p.m., or later. Do the math, and consume caffeine as early in the day as possible.

Mom the Magnificent: Try your best to eat well, exercise and drink water daily. I see a huge shift in my sleep patterns the days I exercise versus the days I don’t. After dinner, avoid late-night snacking, especially food that will upset you or stimulate you. Taking care of your body has a lot to do with what you put into it.

Our Family Lifestyle: In today’s connected world, it’s important to unplug as you begin your bedtime routine. Lighting from electronics actually stimulates your brain and makes it harder to shut it down. Keep your bedroom a no electronics zone.

Project Motherhood: Keep a pad of paper and a pen at your bedside. I tend to think of things that I need to remember during this time of day and make sure to write them down for the next day. This removes the stress of forgetting and anxiety about the next day for me.

Southern Mom Loves: Being too hot or too cold can keep you from falling or staying asleep, and so can uncomfortable or restrictive clothing. Loose or stretchy clothing is best in a fabric and sleeve length appropriate for the season. Also, think about your bedding. If you tend to wake up hot, layering your bedding might make sense for you. Have a lighter layer of a sheet or light blanket under your heavier comforter so that you can shed a layer easily and go right back to sleep.

The B Keeps Us Honest: I sleep much better in a clean and clutter-free space. Now that doesn’t mean my room is always spotless, but it means I always tidy up a bit before bed. A clear space helps me to have a clear mind, which makes it so much easier to fall asleep. Plus, it’s nice to wake up to a clean slate each morning.

Porsha Carr Blog: I play classical music every night before bed. I sometimes even fall asleep with it on. It relaxes me and makes me feel good too.

The Cinnamon Mom: In addition to all of the normal thoughts and stressors you already have in your life, you’re now flooding your mind with brand-new information and distractions late at night. Between suspenseful movies, action-packed video games, and your friend’s vacation updates, you can’t possibly filter and process all of that garble in a short amount of time. Shutting down an hour in advance gives your mind time to decompress before falling sleep.

Still not inspired to sleep better? Don’t worry, we’re here to help. Learn how you can create the perfect bedroom for sweet sleep and take the Better Bed Quizzz to find the mattress of your dreams.

How do you sleep like a kid? Be sure to share your tips on social media and use #SleepLikeAKid!

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 heath care 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, he or she should consult with an appropriately-licensed physician or other health care 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, immediately call your doctor or dial 911.

When a new baby is on the way, expectant parents often invest substantial energy in preparing the nursery. They agonize over the perfect color scheme, choose a decorative theme, carefully select furniture, and pay attention to even the smallest details to lovingly create a happy space for their little one.

You can extend that same effort to your own space by designing a bedroom filled with elements that bring you joy and serenity.

Choose a Dreamy Color Palette

First choose a soothing color that promotes relaxation. Blues, greens and neutrals are popular palettes that create a calming effect. Select a style or theme that evokes pleasure. Maybe you love the beach or took a trip to Spain, where you made happy memories. Go ahead and incorporate your interests and personal preferences.

The Mattress Matters

The most important piece of furniture in the nursery is the crib. Babies need a safe and comfortable sleeping surface to rest their sweet heads, so parents choose carefully. As adults, the bed should be the centerpiece of our bedroom too. We accumulate aches and pains as we age, which cause interruptions in our sleep. A comfortable mattress is an important investment. Do your homework and test out the options. Remember the children’s fairy tale of The Princess and the Pea? Don’t be afraid to be picky. After all, you will be spending roughly one-third of every day in bed. It should be perfectly suited to your individual needs.

Lights Out

One detail most parents quickly learn the importance of in their child’s sleeping environment is light exposure. Children’s eyes have larger pupils and clearer lenses, meaning they are more sensitive to light. When your toddler’s wake-up call comes earlier and earlier with the sunrise, or bedtimes on long summer days become a battle, it’s time to invest in some darker window treatments or blackout shades. Adults are sensitive to light, too, and lighting is an often overlooked detail that can make a big difference. Soft lighting with bulbs that filter out blue light help the brain detect the onset of night and signal the secretion of melatonin. This natural hormone tells our body it’s time to sleep. When sleepytime arrives, darkness is best, so go maximum batcave and block out as much light as possible.

Keep it Cool

New parents get more than their fair share of unwanted advice, including the popular refrain of the baby not being warm or cool enough. Dads and moms often hear, “put a onesie on that baby,” or “why isn’t that baby wearing socks?” Parents might be left guessing a baby’s ideal temperature level, but your own is easier to manage. Choose bedding that allows you to regulate your body temperature, and layer it for easier adjustments. A cool temperature is best for sleep, somewhere between 60 and 67 degrees Fahrenheit. Fabrics that feel good against your skin can make bedtime seem like a trip to the spa.

Routine Is Key

A bedtime routine is key to guiding children to dreamland. We forget as adults that routine continues to play an important role in our sleep quality. Allow adequate wind-down time, including some time for a mental pause to reflect on the current demands of life. Addressing worries before going to bed will help prevent the bad habit of bedtime becoming a time when we turn off the lights and turn on racing thoughts in our minds. A grown-up bedtime routine should be simple and unstimulating, and should include whatever activities you find relaxing. Popular choices are reading, yoga, a hot bath and music. It’s smart to set a curfew for your devices an hour or so before bedtime. The content is often stimulating, and the blue light can trick your brain into thinking it’s still daytime.

If you miss childhood days when sleep was sweet, deep and carefree – don’t despair. Instead, create a sleeping space where you feel happy and relaxed. Set up your environment to maximize your comfort. Then prepare your mind and body with a consistent routine. Before you know it, you’ll be sailing off to the Land of Nod.

About Ellen Wermter

Ellen Wermter is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest,  Elite Daily, Offspring and Women’s Running.

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 heath care 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, he or she should consult with an appropriately-licensed physician or other health care 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, immediately call your doctor or dial 911.

Afternoon naps. Falling asleep in the back seat of the car. Having a favorite blankie to help you drift off. Kids know what they’re doing when it comes to sleep. In honor of Better Sleep Month, we’re encouraging you to reconnect with your inner child and sleep like a kid again.

Take Advice from the Experts

To sleep like a kid, you’ve got to think about sleep like a kid does. We went straight to the source and posed all of our pressing questions about sleep – do we need 8 hours of shut-eye every night? Should we sleep in a dark room? Should we check under the bed for monsters? The answers we got were quite entertaining.

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“What’s a Good Night’s Sleep? About 380 Hours.”

Kids might not have the best understanding of time management, or frankly how many hours are in the day. But it’s clear they know that getting enough sleep is important.

• Stick to a routine. No matter how old you are, you can be mighty cranky when you don’t get enough sleep. Adults can benefit from consistent sleep schedules that allow for enough hours of sleep – just like youngsters sleep better when they adhere to the sleep schedule their parents set.
• Find the ideal bedtime. Kids don’t always recognize when they’re getting overtired and wired. But you can. Observe what time of day you normally begin to slow down and exhibit physical fatigue. Try to get to bed before then so you don’t get a second wind.

“The Trick to Making Monsters Go Away Is to Hide under the Covers”

While monsters might not exist (shh don’t tell the kids!), kids understand the benefits of a comfortable sleep environment.

• Ban clutter. Kids can’t sleep when there are monsters under their beds. Adults can’t sleep when there is junk under their beds. Keep your bedroom somewhat sparse and your accessories to a minimum to create a calming environment.
• Put tech on timeout. “Come on, Mom! Just a few more minutes!” You don’t let your kids get away with it, so eliminate the double standard. Reducing screen time in the hours before lights-out may help promote earlier sleep onset. Start by entirely banishing the TV and other electronic devices from the bedroom.
• Delve into darkness. Some kids may be afraid of the dark, but a dark room is the best type of room to help you fall asleep. Choose room-darkening blinds, shades or drapes that allow you to plunge the room into peaceful darkness for sleep, but let the sunshine in the rest of the time.

Expert Sleep Tip: “Count to a Million”

Falling asleep and staying asleep at night can sometimes be a challenge. However, our “experts” know exactly what to do to get you sleeping soundly.

• Try sleep aids. Kids might need a bedtime story to wind down. You might need yoga nidra, a weighted blanket, melatonin, and pink or white noise. Explore different types of sleep aids to find something that will help you get the extra zzz’s you need.
• Time for tea. Chamomile tea might not be a fan favorite for youngsters, but it’s a great drink that can help you settle into slumber. The flavonoid apigenin creates a calming response in the brain so that we feel sleepy.
• Music of the night. Tossing and turning all night? Hit “play” and let the sweet sounds of classical music become your nighttime lullaby.

“I Love My Bed. It Has Comfy In It.”

Kids clearly see that a good, quality mattress plays an important role in getting your best zzz’s. They also know that if your mattress doesn’t provide you comfort, it’s not going to work out between you two.

• Find your mattress match. In order to find the mattress of your dreams, it’s important to check out a new one. We don’t recommend buying a mattress without rest testing your options first.
• Reevaluate your mattress. Just like kids, adults can outgrow their beds too. If you’ve had your mattress for at least seven years, it’s time to think about getting a new one.

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Want More Tips?

You don’t need to put on special superhero PJ’s or hug a stuffed giraffe to sleep like a kid again. (Unless you like those things, of course. We won’t judge.) There are lots of ways you can become educated and involved in your sleep health during Better Sleep Month. Here are a few ways we can help you sleep like a kid again:

• Follow along on the BSC’s Facebook, Instagram and Twitter to see entertaining sleep perspectives from kids throughout May. Be sure to share and like this fun sleep advice, and use #SleepLikeAKid and #BetterSleepMonth in any of your posts!
• Check out Sleep Savvy and BedTimes for great sleep-related content
• Take The Better Bed Quizzz so you can start sleeping better at night, if shopping for a new mattress

So look through the eyes of the world’s greatest sleepers (young children) this Better Sleep Month, and maybe rediscover your younger self by hearing sleep advice from the youthful.

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 heath care 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, he or she should consult with an appropriately-licensed physician or other health care 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, immediately call your doctor or dial 911.