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Spring Fatigue

Josh Farmer — Tue, 09 Apr 2019 17:39:27 +0000

You’ve probably heard of people becoming more tired in the winter. But it’s possible to experience spring fatigue too.

The Biggest Problem Isn’t the Calendar – It’s the Clock.

Daylight Saving Time is the biggest culprit in causing spring fatigue. While most of us adjust within a day or two, others struggle longer. According to a study in the Journal of Clinical Sleep Medicine, adolescents remained tired throughout the entire week following Daylight Saving Time, and their reaction times were slower. Also, a study published in the journal Epidemiology found that car crashes in New Zealand went up 16% the first day after and 12% the second day after the switch to Daylight Saving Time.

Other Sleep Saboteurs of Spring

Daylight Saving Time isn’t the only factor that can cause a spring slowdown in your routine. Here are some other reasons you might feel a bit sleepy when spring hits, and what you can do about them:

Sleep Better with Springtime Sniffles

Allergies are common during the springtime and can prevent you from reaching the deeper, most restorative phases of sleep when you are suffering from their effects. Even if you don’t have allergy problems yourself, your partner might – and their sneezing and sniffling could keep you up at night.

Start by washing your bedding regularly, plus clean or change your air filter frequently to help manage your allergies. If your allergies are causing you to snore and you’re waking up your partner, consider investing in nasal sprays or strips to help you breathe more easily. Keep in mind that snoring can be part of a more serious health issue, so be sure to talk to your doctor first.

Darkness Is Your Friend

You’ll probably want to open your windows to enjoy the fresh spring breezes, but external noise like chirping birds or frustrated, honking commuters can interrupt your sleep.

A cool, dark and quiet room makes the best healthy sleep environment. If outside noise is stopping you from getting enough shut-eye, consider using earplugs or listen to sounds that can actually help you fall asleep, such as pink or white noise.

Don’t Make Exercise Your Enemy

Trying to fit more into your day just because it’s still light outside can also wreak havoc on your sleep. It’s no surprise that the extra daylight hours make us feel optimistic about what we can accomplish. For example, you might go to the gym later than usual and for a longer period of time. This isn’t a good plan, since doing high-intensity activities too close to bedtime can affect the time it takes you to fall asleep.

Try to keep your daily routine as consistent as possible, year-round, for the sake of your sleep. Consider completing your exercise at least 2 hours before bedtime so your body has enough time to rest too.

Check with Your Doctor about Sleep Disorders

Seasonal Affective Disorder (SAD), a type of depression related to the change in seasons, isn’t just a winter condition. Although less common, some people suffer from spring and summer SAD. Symptoms of this include insomnia, poor appetite, weight loss, agitation or anxiety.

If you experience these symptoms for days at a time, see your doctor. You may have an underlying sleep condition that needs to be addressed.

A Final Solution – Give Your Bedroom a Refresh

While you’re following these tips to set yourself up for higher-quality sleep this spring, it can’t hurt to give your bedroom a good spring cleaning too. After all, we do spend one-third of our lives in bed. Soon you’ll be fatigue-free, comfy and catching all of the zzz’s your heart desires.

Spring fatigue can make you feel downright lazy and exhausted. Learn how to fight it so you can sleep well and enjoy the season. #BSCSleepTips @BetterSleepOrg

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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.

Bedroom Spring Cleaning

Josh Farmer — Tue, 05 Mar 2019 20:03:57 +0000

Out with the old, in with the new. Spring is the season for renewal. But it’s not limited to the daffodils blooming and bluebirds chirping outside. Now is a great time to freshen things up inside too, by giving your sleep space a makeover with some bedroom spring cleaning.

Why Spring Calls for a Seasonal Sleep Intervention

One sure sign of spring is the shift to Daylight Saving Time in March. Some people love having extended daylight in the evenings. Others struggle mightily with the lost hour of sleep that comes with moving the clocks forward.

A Better Sleep Council survey found that 43% of younger adults need at least a week to adjust to the time change when the clocks turn forward an hour. Seven days! Additionally, the American Economic Journal reported that we deprive ourselves of an extra 40 minutes of sleep each spring because of the change.

The right kind of room refresh can transform your bedroom into a sanctuary of tranquility and help you overcome those lost zzz’s this spring – not to mention set yourself up for sleep success throughout the year. (Don’t think it matters? Remember, you’ll spend at least one-third of your life on your mattress, which makes the bedroom the most used room in your house. It deserves some attention.)

So channel your inner interior designer, get ready for some KonMari-style tidying and take stock of your bedding to give your bedroom a sleep-friendly buff and polish just in time for spring.

A Fresh Look

Set the mood with color. You can make a dramatic change with wall paint. Pick lighter colors to make your room appear larger, and darker colors for it to look more intimate and warmer. Remember that color should promote sleep and relaxation. Neutral, muted tones like taupes, grays, beiges and whites work best to create a chilled out vibe.
A pop of color will go far. If you don’t want to add tons of color to your walls, consider adding hints of color through your décor. Perhaps there’s a colorful painting you’re proud of, or a new duvet you want on your bed. Subtle additions of color can give your room new life.
Organization is essential. Design your bedroom layout so it’s clutter-free and everything has a proper place. Your day is already stressful enough, so you don’t need any of that brought into the bedroom.
A bedroom as fresh as a daisy. Take advantage of the springtime flowers and add a couple to your room. If flowers aren’t your thing, other plants such as English ivy do the trick.

Renew Your Sleep Foundations

Pillow talk. In order to get the best sleep you can from your pillows, it’s important to purchase new ones nearly every three years. From feather to down, there are so many types of pillows to choose from. Try testing them before you make a purchase.
Sheet shopping. Look at different fabrics and weaves when seeking bedsheets that are comfortable for you.
Have a heart-to-heart with your mattress. If your mattress has been through several spring seasons (at least seven to be exact), it’s probably not providing you with the proper support to get optimal rest. It’s time to think about welcoming a new one.

Clear the Atmosphere

Colorful noise. Fans or air conditioners can help you fall asleep because of their white noise. Better yet, pink noise apps can help you fall asleep and even improve your memory.
Clean air. According to the Asthma and Allergy Foundation of America, hay fever affects about 20 million adults. Be sure to clean the air filter system in your home to avoid allergens.

You Spruced up Your Space. Now What?

Now that your room looks amazing, you want to make sure you feel amazing in it too. Discover our tips on getting the best sleep in your new room, and set your sights on getting at least 7 to 8 hours of sleep each night.

It’s time for a seasonal sleep intervention. Here’s how to get your bedroom ready for spring. #BSCSleepTips @BetterSleepOrg

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Sleep Tips for Daylight Saving Time

Josh Farmer — Tue, 23 Oct 2018 19:29:58 +0000

Americans have moved their clocks forward 1 hour in the spring and back again in the fall since the Standard Time Act of 1918. Though the dates on which we change time have varied since then, the law currently states Daylight Saving Time ends on the first Sunday in November. That means we’ll set our clocks back at 2:00 a.m. local time on November 4 this year.

You might look forward to this day, thinking, “Yes! An extra hour of sleep this weekend!” Not so fast. Time change can temporarily disrupt your circadian rhythm – the internal body clock that controls your natural cycle of sleepiness and alertness – which can lead to days of fatigue, limited productivity and difficulty concentrating.

One Hour Difference Can Become a Week of Struggle

How much of a difference does an hour make anyway? For many, it’s more than you may think. A Better Sleep Council survey revealed that 40% of U.S. adults say it takes them a week, sometimes longer, to get back to normal after resetting their clocks. Sorry, ladies. More women (46%) reported struggling with the time change than did men (32%).

A sleep study conducted by Liverpool John Moores University in England confirms what many of us are feeling. During the week following the autumnal time change, researchers found people woke up earlier, had more trouble falling asleep, and were more likely to wake up during the night. Instead of gaining an hour of sleep, the cumulative effect of these sleep issues actually suggests an overall loss of sleep. That’s an ironic – and unfortunate – plot twist when the fall time change actually affords us an additional hour in the day.

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Adjusting to the Time Change

Unless you live in Arizona, Hawaii, Puerto Rico or another U.S. territory that doesn’t observe Daylight Saving Time, you’ll have to deal with the time change and all the consequences that come with it. (You wouldn’t want to be an hour early to every appointment for the next 18 weeks, would you?)

However, you can prepare yourself with sleep strategies to combat the potential negative side effects of time change. Here are some simple tips that you’ll find to be a piece of cake compared to remembering which combination of buttons changes the time on your microwave:

Boost your mood with pumpkin seeds. The tryptophan and magnesium in this tasty fall snack increase serotonin levels (lowering stress) and may help bring on better sleep. Just remember to avoid eating anything too close to bedtime.
Establish a healthy bedtime routine. Just like you set aside time for work and exercising, you should schedule 7-8 hours of sleep into your daily calendar. Having a consistent bedtime routine will help you more efficiently transition from awake to asleep, so consider setting an alarm not only when it’s time to wake up but also when it’s time to go to bed.
Wake up with the sun. Exposure to natural light helps boost your mood and increase levels of energy and alertness. So open the curtains as soon as you wake up and, if possible, go for a morning walk. If you’re up before sunrise, turn on plenty of bright light in your home.
Shy away from long naps. Longer daytime naps could make it harder for you to get a full night’s sleep. Napping re-cues your body’s drive to sleep, so you won’t be as tired at night when you need to retire.
Set a media curfew. Turn off all electronic devices at least 1 hour before you plan on going to bed. The blue light emitted from the screen suppresses your body’s production of the hormone melatonin, making it more difficult for you to fall asleep. It’s important to also turn your electronics to “night mode” even before you get ready for bed. The light from the screens will be yellow instead of blue and won’t distract you before bedtime.
Keep a cool head and warm feet. Your bedroom should have a temperature between 65 and 67 degrees for comfortable sleeping.
Do a bedroom checkup. The end of Daylight Saving Time is the perfect opportunity to talk to all family members about the importance of sleep and to take a good, hard look at your bedroom. Ask yourself, “Is the bedroom clutter-free, dark and conducive to sleep?” “Is your mattress providing you comfort and support?” You’ll be on your way to improving your sleep in no time.

The good news is that adjusting to turning the clock back is generally easier than when we return to Daylight Saving Time in March. (For tips to make the “spring ahead” time change easier, bookmark our earlier blog on the topic so you’re ready when that time comes.)

Learn how to adjust to the fall time change with ease, so you can get the right amount of zzz’s your body needs. #BSCSleepTips @BetterSleepOrg

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Daylight Saving Time and Sleep

Josh Farmer — Thu, 08 Feb 2018 13:40:33 +0000

It’s that time of year again. As winter comes to a close and spring flowers begin to bloom, it’s time to turn your clocks forward one hour for Daylight Saving Time.

Unless you happen to live in Arizona or Hawaii, your day is about to get an hour shorter, which will impact your sleep. It’s likely to be an uphill struggle for a few days after losing that precious hour. Did you know that 6 out of 10 Americans need at least one day or more to recover from losing an hour of sleep, while nearly half of those Americans need a week or longer to recover? Ouch, that’s a lot of sleepy people.

Below are 8 sleep tips that will help you battle Daylight Saving Time grogginess and get better sleep all year long.

6 out of 10 Americans need at least one day or more to recover from Daylight Saving Time #BSCSleepTips #bettersleep @BetterSleepOrg

#1 Make a sleep promise to yourself – and stick with it!

Sure, it doesn’t seem like you should have to schedule sleep, but often it can fall to the bottom of the task list (especially when your day is shorter!). Prioritize sleep by having a set bedtime each day and then commit to following it. To prepare for Daylight Saving Time, try going to bed 10 minutes earlier in the few days leading up to it. Don’t just ignore the pending loss, make a plan for it so you get the sleep you need.

Tip: Aim for 7-8 hours of sleep per night. You might consider creating a bedtime ritual to help you ease into sleep – like maybe taking a bath, reading a book, or even listening to soft meditation music before hitting the hay.

#2 Be hungry for sweet sleep

Those late-night snack attacks do happen; however, you shouldn’t always feed into your cravings. Eating and drinking shortly before bedtime will disrupt your sleep, because digestion wakes up your body while you’re trying to catch those zzz’s.

Tip: Finish meals and snacks about 2-3 hours before bedtime. It’s also important to limit caffeine intake to the morning and finish drinking alcohol by the early evening.

#3 Check your mattress for a swell slumber

A mattress really is the foundation of a great night’s sleep, because it’s what gets you through the night so you can feel refreshed the next day. After several years of use, though, your mattress may not provide you with the proper support you need for quality sleep.

Tip: A good rule of thumb to follow is if your mattress has hit the seven-year mark, it’s time you two have a serious heart-to-heart. If it has visible signs of overuse (rips, holes, visible tearing, etc.) or you’re constantly waking up with aches and pains, then you may want to consider replacing it.

Wondering where to start looking for a new mattress? Take the Better Bed Quizzz @BetterSleepOrg #bettersleep

#4 Be smart about exercise

Staying active during the day is not only beneficial to your overall health, but it helps your body sleep at night, too. Even taking a simple walk can get your blood flowing and improve your sleep.

Tip: Breathe in the fresh air, smell the roses and try to get outside for your daily exercise; exposing yourself to bright light during that time will help your body stay alert. Be sure to end your workouts at least two hours before bedtime, so your body has enough time to recover before you sleep.

#5 Unplug for better zzz’s

Having electronics in your room makes it difficult for you to fall asleep. Not only do they distract you from getting the quality sleep you need, but the blue light emitted by their screens stimulates your brain while you’re trying to sleep as well.

Tip: Your bedroom should serve as an oasis for amazing sleep – which means minimizing disturbances as much as possible. Keep laptops, smartphones, tablets and electronics out of reach and far away from you while you’re asleep.

#6 Go dark in the bedroom

Artificial light disrupts natural sleep, so your bedroom needs to be completely dark to encourage it. Plus, since you spend about 1/3 of your life on a mattress, don’t you want to make that space comforting and relaxing? That’s why it needs to be quiet, cozy and most importantly, DARK.

Tip: Consider purchasing room-darkening blinds to keep the light out at night or opt for a sleep mask.

#7 Cool it off

Your environment has a huge impact on your ability to sleep, and if you want to sleep better, make your bedroom welcoming for it. When it comes to your room’s temperature, it should be just cool enough so your body wants to sleep.

Tip: Set your thermostat to a temperature between 65-67 degrees at night for satisfying sleep.

#8 Try to keep stress out of the bedroom

Bringing the stresses of your job and life into the bedroom every night won’t allow you to sleep well. Instead of getting the rest it needs, your mind is tossing and turning with worry.

Tip: Yoga nidra is a type of yoga that relaxes muscles and brings the body and mind into tranquility, which is perfect each night before bed. For example, child’s pose is a simple position to do if you’re trying yoga for the first time. It relaxes the back and calms your nervous system, so you can ease into a good night’s sleep.

A stress-free slumber is the sweetest slumber #BSCSleepTips #bettersleep @BetterSleepOrg

Getting a good night’s sleep is important for your overall health, productivity and well-being. Follow these 8 sleep tips to make adjusting to Daylight Saving Time a breeze, so you can catch those zzz’s.

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Survey: Daylight Saving Time May Contribute to Sleep Loss

Josh Farmer — Sun, 09 Apr 2017 15:02:51 +0000

Setting the clocks ahead for Daylight Saving Time each spring contributes to the serious sleep starvation epidemic in America. Respondents to a Better Sleep Council survey agree that the time change is never an easy transition.

Daylight Saving Time Creates Chaos

Adjusting to sleep loss from time changes has serious impacts on all aspects of Americans’ lives.

The time change has people sleepwalking through life

When the clocks get moved, people report concerning outcomes:

74% of workers over 30 who report not getting adequate sleep say sleepiness affects their work
4% of respondents admit to actually getting into traffic accidents due to lack of sleep
9% of Americans say they’re likely to fall asleep at inappropriate moments, such as when driving or in a meeting
4% admit to being much less pleasant to be around when tired
5% say they are worse than the Incredible Hulk when they are sleep-deprived

Adjusting to the time change takes a lot of time

Adjusting to the time change is not a simple matter for many people.

11% of U.S. adults say it takes them more than a week to get back to normal after resetting their clocks
Another 29% say it takes them a full week to regain their equilibrium
Nearly half (46%) of women need a week or more to feel normal, compared to one-third (32%) of men
43% of younger adults need at least one week to adjust to the time change compared to:
- 39% of those ages 35-54
- 28% of people ages 55+

Lack of sleep can be dangerous

Sleep deprivation can lead to mistakes and poor judgment.

12% of respondents reported that they forgot to do something because of tiredness
7% reported being late to work or an appointment due to sleep loss
5% reported acting irrationally from being tired
4% reported getting into an automobile accident when sleep-deprived

People report sleep loss has caused them to do crazy things

Here are a few things people say sleep deprivation has made them do:

Lock themselves out of the house
Throw away valuable items
Fail a test
Drive to the wrong location
Get in shower still wearing underwear
Put soap in the baby bottle
Be less productive at work
Overeat
Go to the ATM to order food
Step on a cat
Walk into wrong bathroom
Tell off-color jokes
Go to work on a day off
Make the coffee wrong
Wear slippers outside
Put their clothes on inside-out
Put their paycheck in garbage

Gaining an hour of sleep with the fall time change is priceless

The chance to get extra sleep is something people jump at.

3 in 10 Americans believe that an extra hour of sleep a night is worth $100 or more
Women find an extra hour of sleep more valuable than men do
Adults 55+ are less likely than other age groups or the general population to feel this way
More women than men would feel better and more prepared for the day with an extra hour of sleep

Survey Details: Conducted in first quarter 2013 and the first quarter 2014 with a statistically representative sample of U.S. adults (21+); a sample size of 1,061 yields a confidence interval of 95% +/- 3%. Secondary research noted below.

Additional resource materials

The Centers for Disease Control and Prevention labeled lack of sleep as an American epidemic in March 2011 http://www.cdc.gov/features/dssleep/index.html#References

“Go Ahead, Hit the Snooze Button,” The Wall Street Journal, Jan. 2013 http://online.wsj.com/article/SB10001424127887323301104578257894191502654.html

“Insomnia and the Performance of U.S. Workers: Results from the America Insomnia Survey” SLEEP 2011 http://www.journalsleep.org/ViewAbstract.aspx?pid=28247