Methodology

There were 1,000 surveys fielded between November 19 and December 4, 2021, among U.S. parents (aged 18+) who have children aged 3 to 18.

Screening criteria ensured that respondents had children who were currently in school (pre-K to 12^th grade). If respondents had more than one child in school, then respondents answered the survey questions about only one child.

A sample size of 1,000 provides a ±3.1% margin of error at 95%.

Survey Objectives

• Understand parents’ perceptions of their child’s overall sleep and why.
  • Assess parents’ perceptions on how well their child is sleeping.
  • Understand indicators/effects of good/bad sleep (e.g., behaviors, arguments/ abnormal bad behavior, dark eye circles, etc.).
• Uncover possible causes of good/bad sleep, including:
  • Bedtime/morning routines and variances (e.g., weekend versus school nights).
  • Bedroom environment (e.g., entertainment, smartphone, computer, sharing bedrooms/beds, new/old mattress/bed, etc.).
  • Child’s mental/physical health (e.g., peer pressure, stress, asthma, etc.).
  • Major routine/schedule variances (e.g., new school/home/grade/friends/etc., parent work from home, new/lost job, etc.).
• Uncover unusual/unique behaviors that are transpiring around child’s sleep.
  • Discover unusual things parents may be trying to get their child to sleep.
  • Identify any uncommon or unique bedtime habits the child may have (e.g., special music, lights, bed checks (monsters), etc.).

Report Overview

A quick scan of news media and social media will surface numerous stories and posts about the unique challenges and stresses that children today face in school and their lives. Several previous Better Sleep Council studies have shown a relationship between stress and poor sleep. So, it comes as something of a surprise when this study found that a large majority of parents say their kids are getting the sleep they need. More than three-quarters of parents say their kids are sleeping well – having healthy sleep routines, displaying positive moods upon waking and doing well in school. This result may be in large measure because of the priority parents are placing on ensuring their kids get the sleep they need – enforcing routine weeknight bedtimes, limiting screen time and helping them get to sleep, whether by conventional methods – reading to them or telling them bedtime stories – or unconventional methods – special rewards or watching a boring movie. The study found that children who don’t have regular bedtimes and/or spend more time with devices are more likely to sleep poorly compared to their peers.

While most kids are sleeping well, many parents who say their child has experienced recent stress believe their child is not sleeping well. In this study, congruent with prior BSC studies, parents reported school – homework/tests/grades – to be the leading cause of stress for their children. Other stressors include self-esteem issues, illness and life changes, such as divorce, death in the family and the effects of the COVID-19 pandemic.

The study suggests that parental involvement in regulating and enabling a good night’s sleep – as well as mitigating the effects of stress on their children – will help kids get a better night’s sleep.

Key Takeaways

A Sleep Index (SI) was created to profile school-aged children who are excellent sleepers and those who are poor sleepers (from the perception of their parents). See appendix for more details.

• Overall, 84% of parents feel their child is getting enough sleep. The top three reasons include: has a good bedtime/sleep routine (60%), wakes up in a good mood (58%) and performs well academically (58%).
• Parents who feel their child is not getting enough sleep report feeling this way because their child: stays up too late (49%), has a difficult time waking up in the morning (39%) and complains of being tired (39%).
  • According to parents, younger school-aged children tend to sleep better than older children.
• Most children (80%) have a consistent bedtime on school nights (at least three of the five nights). Despite this pattern, most children typically go to their room later on weekend nights than they do on school nights and tend to sleep in a little longer than they do during the school week.
  • Children who do not have a consistent bedtime during the week (two nights a week or less) are 3.5 times more likely to be poor sleepers than excellent sleepers.
• Children spend the greatest amount of their free time playing on electronics, with those who are poor sleepers (13.5 hours per week) spending significantly more time doing so compared to excellent sleepers (9.1 hours per week).
• Almost two-thirds of children (62%) have recently experienced some type of stress in their life. Children who have not recently experienced stress in their life are 2.4 times more likely to be excellent sleepers.
  • The top three stressors are homework (28%), grades/test scores (19%) and self-esteem issues (19%).
• Children who have recently experienced stress in their life related to each of the following are more likely to be poor sleepers than excellent: homework, grades/test scores, self-esteem issues, significant life changes and illness.
  • Significant life changes included mentions such as the COVID-19 pandemic, moving, death, divorce/family issues and trauma/mental illness.
• Most parents have tried traditional methods to help their child sleep at some point in their child’s life – many mentioned driving around in a car, sleeping with/in their child’s rooms, reading books, telling stories, singing/dancing, using melatonin, taking electronics/limiting internet – but several had some interesting ways to get their child to sleep.
  • Themes included activities such as listening to special music/sounds, watching special videos, sleeping with pets, exercise, etc.

Detailed Findings

Parents’ Perceptions of Child’s Sleep

What age of children in school are sleeping the best in America?

• Younger school-aged children tend to sleep better than older children, according to parents.
  • High schoolers represent 37% of poor sleepers compared to 24% of excellent sleepers.

Do children have a consistent bedtime on school nights? [1]

• Most children (80%) have a consistent bedtime on school nights (at least three of the five nights) and extracurriculars do not seem to have an impact on when children go to bed on school nights. [2]
  • Excellent sleepers (58%) are 2.5 times more likely than poor sleepers (23%) to have a consistent bedtime all five school nights per week. The vast majority of excellent sleepers (89%) have a consistent bedtime at least three of the five school nights each week compared to 62% of poor sleepers.
  • Children who do not have a consistent bedtime during the week (two nights a week or less) are 3.5 times more likely to be poor sleepers than excellent sleepers (these children make up 38% of poor sleepers compared to 11% of excellent sleepers).

When do children generally go to their room for the night? [3] When do they go to sleep? [4]

• Most children typically go to their room later on weekend nights than they do on school nights and tend to sleep in a little longer than they do during the school week.
  • On school nights, kids who go to bed earlier (before 9 p.m.) make up 59% of excellent sleepers compared to 40% of poor sleepers.
  • On school nights, kids who go to bed later (after 10 p.m.) make up 24% of poor sleepers compared to 10% of excellent sleepers.
• After children go to their room on school nights, it takes poor sleepers (50.3 minutes), on average, about twice as long to actually go to sleep compared to excellent sleepers (28.4 minutes), with 40% of excellent sleepers falling asleep within 15 minutes compared to 16% of poor sleepers. On the other hand, 30% of poor sleepers fall asleep at least one hour after going to their room for the night on school nights compared to 9% of excellent sleepers (likely because poor sleepers are on a device).
• Children getting between 9-10 hours of sleep per school night are 2.1 times more likely to be excellent sleepers than poor sleepers, whereas children getting less than 7 hours of sleep per school night are 8.5 times more likely to be poor sleepers than excellent sleepers.
  • On weekend nights, kids who go to bed after midnight make up 25% of poor sleepers compared to 10% of excellent sleepers. [5]

Are children getting enough sleep? [6] And how do parents know? [7]

• Overall, 84% of parents feel their child IS getting enough sleep.
• Of those who feel their child IS getting enough sleep, the top reasons for feeling that way are because their child:
  • Has a good bedtime/sleep routine (60%).
  • Wakes up in a good mood (58%).
  • Performs well academically (56%).
  • Stays asleep and does not wake up at night (54%).
  • Does not complain of being tired (52%).
  • Wakes up on time in the morning (50%).
• Parents who feel their child is NOT getting enough sleep feel that way because their child:
  • Stays up too late (49%).
  • Has a difficult time waking up in the morning (39%).
  • Complains of being tired (39%).
  • Wakes up in a grumpy mood (38%).
  • Does not have a good bedtime/sleep routine (33%).

Factors That Impact Children’s Sleep

What do children do before bed that impacts their quality of sleep?

• Children who typically have a sugary drink/snack an hour or less before bed/whenever they want to represent 32% of poor sleepers/20% of excellent sleepers (1.6 times more likely to be a poor sleeper). [8]
• Children who have access to/use smartphones before bed on school nights represent 65% of poor sleepers/47% of excellent sleepers (1.4 times more likely to be poor sleepers). [9]
  • Children who do not use smartphones or tablets before bed on school nights are 1.8 times more likely to be excellent sleepers than poor sleepers.
• If children have access to/use smartphones or tablets before bed on school nights and their time is never/rarely restricted, then they represent 54% of poor sleepers/38% of excellent sleepers (1.4 times more likely to be poor sleepers). But if their time is always/often restricted, then they represent 46% of excellent sleepers/25% of poor sleepers (1.8 times more likely to be excellent sleepers); it’s likely not the device but rather the parental restriction that determines whether kids sleep well or not. [10]
• Children who typically read before bed on a school night represent 42% of excellent sleepers/26% of poor sleepers (1.6 times more likely to be an excellent sleeper). [11]
• Children who typically play games with family (not video games) before bed on a school night represent 33% of excellent sleepers/19% of poor sleepers (1.7 times more likely to be an excellent sleeper).
• Children who typically pray/meditate before bed on a school night represent 26% of excellent sleepers/11% of poor sleepers (2.4 times more likely to be an excellent sleeper).
• Children who typically play electronics/video games before bed on a school night represent 44% of poor sleepers/36% of excellent sleepers (1.2 times more likely to be a poor sleeper).
• Children who typically use a device to communicate with friends before bed on a school night represent 40% of poor sleepers/28% of excellent sleepers (1.4 times more likely to be a poor sleeper).
• Children who regularly use a device to go to sleep at night represent 35% of poor sleepers/21% of excellent sleepers (1.7 times more likely to be a poor sleeper).

Based on what was typed into “Other”:

• A handful of children draw/do craft projects/puzzles before bed and some exercise/do physical activities.
• Some parents give their children melatonin before bed.
• Some kids sleep with a special pillow/body pillow or weighted blanket.

Do medical conditions prevent children from getting a good night’s sleep? [12]

• Children with at least one type of medical/mental health condition are 1.9 times more likely to be poor sleepers – they represent 70% of poor sleepers/37% of excellent sleepers (driven by anxiety, allergies, ADD/ADHD).
  • Parents of Poor Sleepers (30%) are significantly more likely than parents of Average Sleepers (16%) and Excellent Sleepers (10%) to say that their child has anxiety.
• The children of parents who feel they have a great relationship with their child represent 94% of excellent sleepers/87% of poor sleepers. [13]
• The children of parents who feel their child has a solid friend base represent 77% of excellent sleepers/60% of poor sleepers (1.3 times more likely to be an excellent sleeper).
• The children of parents who feel their child does a good job eating healthy foods represent 72% of excellent sleepers/38% of poor sleepers (1.9 times more likely to be an excellent sleeper).
• The children of parents who feel their child needs to spend more time outside/being active represent 67% of poor sleepers/47% of excellent sleepers (1.4 times more likely to be a poor sleeper).
• The children of parents who feel their child spends too much time on devices represent 71% of poor sleepers/38% of excellent sleepers (1.9 times more likely to be a poor sleeper).
• The children of parents who feel their child eats too much junk food/fast food represent 54% of poor sleepers/23% of excellent sleepers (2.3 times more likely to be a poor sleeper).
• The children of parents who feel their child has a difficult time being in social situations represent 37% of poor sleepers/15% of excellent sleepers (2.5 times more likely to be a poor sleeper).
• The children of parents who feel their child struggles to keep up in school represent 30% of poor sleepers/17% of excellent sleepers (1.8 times more likely to be a poor sleeper).

How do children spend their free time? [14]

• Children spend the greatest amount of their free time playing on electronics, with those who are poor sleepers (13.5 hours per week) spending significantly more time doing so compared to excellent sleepers (9.1 hours per week).
  • Children who do not spend any time doing the following activities each week represent a significantly higher portion of poor sleepers than excellent sleepers:
    • Homework (2.0 times more likely to be a poor sleeper if no time is spent)
    • Participating in sports (1.5 times more likely to be a poor sleeper if no time is spent)
    • Social activities (1.7 times more likely to be a poor sleeper if no time is spent)
    • Playing outside (2.3 times more likely to be a poor sleeper if no time is spent)
    • Reading for leisure (2.1 times more likely to be a poor sleeper if no time is spent)
    • Working/doing chores (2.1 times more likely to be a poor sleeper if no time is spent)

Have children recently experienced stress? [15]

• Almost two-thirds of children (62%) have recently experienced some type of stress in their life.
• Children who have not recently experienced stress in their life are 2.4 times more likely to be excellent sleepers – they represent 45% of excellent sleepers/19% of poor sleepers.
• Children who have recently experienced stress in their life related to each of the following are more likely to be poor sleepers than excellent:
  • Homework (1.7 times more likely to be a poor sleeper if experienced stress)
  • Grades/test scores (1.6 times more likely to be a poor sleeper if experienced stress)
  • Self-esteem issues (2.5 times more likely to be a poor sleeper if experienced stress)
  • *Significant life changes (1.6 times more likely to be a poor sleeper if experienced stress)
  • Illness (1.9 times more likely to be a poor sleeper if experienced stress)

Based on what was typed into “Other”:

• For some, the COVID-19 pandemic caused stress and made it difficult to transition back and forth between virtual learning and bricks-and-mortar learning.

* We probed deeper into “significant life change” and several themes were present, some of which may also be linked to the COVID-19 pandemic. [16]

COVID-19 Pandemic

• Well, the pandemic has made her worry, and she’s a worrier like me. She missed her friends, and she knows it still isn’t safe … so maybe I have something to do with it also by telling her she needs to be careful, but to me, it’s either have her worry or get really sick.
• They had to go through a pandemic and couldn’t be kids! It messed her up mentally.
• The pandemic has affected her whole routine and mental health. Also, a family emergency happened a few months ago and she has been depressed.
• I think COVID-19 has turned everyone’s life around.
• COVID-19 and everything becoming remote has become stressful on all of us.

Moved (and many are struggling to make friends, some also related to the COVID-19 pandemic)

• We’ve moved to a new home, and the pandemic restrictions have made him feel isolated.
• We moved to a new state where neither him nor I know anyone.
• We moved from a different state, and he had to start a new school. He misses his friends.
• We made a huge move, then had to turn around and move again, causing him to change from school to school and home to home. All this because of financial hardship.
• Moved across the country when I lost my job.

Death

• My son’s dad died, we moved into a new house, and they are in new classrooms.
• My oldest son, who was 18, passed away back in March, so my other children are still taking it pretty hard.
• His grandfather has just recently died, and his older sister just recently moved, so those two things I believe are the two serious life changes that are causing him sadness.
• Since December 2019, we have lost three family members and moved twice.

Divorce/Family Issues

• Struggling with custody issues.
• Stepparent and mom breaking up.
• She is my stepchild, and sometimes her biological mom goes weeks without contacting her.
• Parents divorced. Father is very distant and picks one child over the other.
• Moved from one parent’s house to the other.
• Horrible separation between mother and stepfather. Moved to a new city.
• Her dad got up and walked out. Moved to a different state, leaving us in a financial crisis. She experiences emotional stress. Sees no positivity from him or his family. Her brother and sisters are the same way.
• Aunt and niece with special needs moved in, there are new rules, less space, more noise.

Trauma/Mental Illness

• She’s been through several traumas, she has mental illnesses, and she is bullied at school.
• Domestic abuse, his biological dad was very abusive toward us.
• He has social anxiety, and with the COVID-19 pandemic happening, we had to start home-schooling him.
• Divorce came up quite a bit in terms of a significant life change stress point for children. Children whose parents are married represent 59% of excellent sleepers and 49% of poor sleepers.

When asked, most parents have tried traditional methods to help their child sleep at some point in their child’s life – many mentioned driving around in a car, sleeping with/in their child’s room, reading books, telling stories, singing/dancing, using melatonin, taking electronics/limiting internet – but several had some interesting ways to get their child to sleep. [17]

• When my son was a baby, he would only fall asleep if you hummed the Darth Vader march from “Star Wars” to him. Now, he hates “Star Wars.”
• For my youngest, I bought something called Merlin’s Magic Sleepsuit. I was desperate, and it was what I considered expensive, but it worked.
• We used to tell my youngest daughter that we would take her back to the zoo to live with the monkeys if she didn’t go to bed.
• They’ve tried putting a water-filled glove on her back to make her think mom’s hand was still there. It’s worked twice.
• We have a device called Muse, and it has an app that’s like a meditation device. It helps each of the people in my house relax and pay attention to breathing. Very successful.
• My daughter sometimes asked to be in bed with our two dogs. She said it relaxes her to sleep well.
• Our kids used to get a “winning wrestling belt” as a reward for whoever got in bed and stayed in bed first. It was one of those blingy belts wrestlers wear.
• Put on a boring movie (he hates musicals) like “Hello, Dolly,” which I love. He went to bed but listened to his music. So, this was unsuccessful!
• I was blocking internet signal at night, but then he tossed and turned trying to fall asleep. By allowing internet signal, he’ll usually watch shows on his phone until he falls asleep.
• Sometimes we imagine a special place to meet each other in our dreams, and we’re very descriptive and talk about the place and activities there.
• Sometimes me or my father would take my kids for car rides trying to get them to go to sleep. We would go spotlighting for deer and the kids would go to sleep.
• When she was young, she had a hard time falling asleep, so we bought her a special book that was supposed to work. The book worked so well that we decided not to use it anymore because it scared us that we were hypnotizing her or mentally coercing her!
• Telling her that the cat needed her to lay down with him because he couldn’t fall asleep without somebody being next to him.
• A few years ago, my friend got her 8-year-old child a tent that goes over their bed. It worked!
• Playing house with my children, where they are the parents and get my husband and I ready for bed. They mimic what we do to get them ready for bed, then tuck us in and read to us, and they then go into their rooms and go to bed. When we get up and check on them, they are fast asleep in their beds. It is adorable and works every time. Reverse role-play has worked for us.
• My youngest loved to fall asleep to the sound of the vacuum cleaner, so I just had very clean floors for about three years.
• A little before bath time, we would take a little jog. If it was cold, then we would run up and down the stairs a bit to get them sleepy. Worked like a charm.
• Honestly, I bought a small indoor trampoline and often let the kids jump on it like crazy about an hour before bedtime. It’s great exercise, they have fun, and it wears them out to be able to sleep without any distractions because it exhausts them after a while.
• We have a pretty consistent routine. Of course, that includes tucking in every single one of his stuffed animals, which can be time consuming, but it helps him relax, so it’s worth it.
• We watch fish swim on YouTube, and it puts him right to sleep.
• I used to rub his eyebrows and he would fall asleep quickly. Now, he’s too old for that. LOL
• My secret trick with both my children is to turn off all the lights. Then, I sit or lay with them. Then, I slowly let my eyes close, taking 5 seconds to close them. I keep them closed for 10 seconds, then repeat. Works every time, even on my 17-year-old child. It’s comforting and strategic. Takes 10-15 minutes. Then, I creep out of the room. It’s almost like a form of hypnotizing. Yet to tell my wife this trick. She still wonders how I do it.
• Make them watch a very old, boring movie with me until they get tired. It was successful after waiting 20 minutes while watching a movie.
• I never really had a problem with my children having any problems with sleeping until after the passing of my son. I’ve dealt with that by making sure my children know that he is just fine and praying at nighttime to God and being able to do little things like write him letters and put them in shoeboxes, and I let them know that he gets them in heaven when they write them here.
• Threaten to put water in ear.
• I told him that whoever sleeps early, the tooth fairy comes to his bed and puts money for him. It was a very successful way of convincing him.
• My son has ADHD, so finding a calming routine is hard enough, but on top of that, keeping still long enough to relax. So, I used to brush his hair, then braid it, then unbraided it, then brush, then braid, then unbraided – repetition was key for us.
• Used Febreze as “monster spray.”
• They are allowed two small pieces of candy right before they lay down. It’s not a bribe, it’s an exchange.
• Playing first one asleep wins a prize.
• Singing Irish drinking songs.
• Told them they could meet each other in their dreams.
• I used to have to lay in bed with him and fake sleeping for him to sleep or play a certain type of music through Alexa. I also used to have Alexa read him bedtime stories.

Appendix

Sleep Index

A simple Sleep Index (SI) was created to profile school-aged children who are excellent sleepers and those who are poor sleepers (from the perception of their parents). The SI is calculated using the following questions:

Q6. In general, do you feel your child is getting enough sleep?

Q7. Overall, how would you describe your child’s sleep in a typical week?

The index yielded three groups, as depicted below, for analysis purposes.

Parent Profile

Child Profile

[1] Q4. Does your child have a consistent bedtime on school nights?

[2] Q4A. In general, do extracurriculars (sports, cheer, band, etc.) have an impact on when your child goes to bed on school nights?

[3] Q2. What time does your child generally go to their room for the night?

[4] Q3. How long after your child goes to their room for the night on school nights do you think it takes them to actually fall asleep?

[5] Q5. How many hours of sleep do you think your child typically gets?

[6] Q6. In general, do you feel your child is getting enough sleep? Q7. Overall, how would you describe your child’s sleep in a typical week?

[7] Q7A. Why do say that? Please provide as much detail as possible. [OPEN END] Q8. What makes you think your child IS getting enough sleep? Please select all that apply. Q9. What makes you think your child is NOT getting enough sleep? Please select all that apply.

[8] Q9A. In general, how many hours before bed does your child have their last… [caffeinated beverage, sugary drink/sugary snack]

[9] Q9B. Which of the following, if any, does your child have access to and/or typically use when they go to bed… [smartphone, tablet/iPad]

[10] Q9C. Do you restrict the screen time on your child’s device before bed on school nights?

[11] Q10A. We understand all kids are different and each child may prefer different activities in the evenings before going to bed/sleep. What does your child do in the evenings before going to bed/to sleep on school nights (Sunday – Thursday)? Please select all that apply. We would love to hear if your child does something special or unique that is not listed below (if so, please type in as much detail as possible in “Other.”)

[12] Q14. Does your child have any of the following conditions that may prevent them from getting a good night’s sleep?

[13] Q15. Please indicate how much you agree or disagree with the following statements when it comes to your child.

[14] Q16. About how many hours per week does your child spend on each of the following activities?

[15] Q17. Has your child recently experienced stress related to any of the following items? Please select all that apply.

[16] Q17A. Please explain a little bit about the significant life change(s) that has/have recently caused stress for your child.

[17] Q18. Many parents struggle with getting their kids to sleep (and to sleep well). In the past, what are some funny or unusual things you and/or your close friends/family members have tried to get your/their child(ren) to sleep? Were they successful? Unsuccessful? Were they time-consuming? What got you to try a new strategy? Please be as detailed as possible so we can truly appreciate the struggle!

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.

Does it feel like you’re the only one lying awake at night? Trust us, you’re not. In fact, the Better Sleep Council’s 2021 State of America’s Sleep study finds a growing percentage of Americans are battling poor sleep. Yet more people than ever report sleeping great too. It seems there’s no in-between when it comes to sleep. And the reasons you’re not getting your zzz’s can be as obvious as they are complex.

For the third year in a row, we surveyed 2,000 Americans to gauge sleep quality and monitor sleep trends. And like so many things in 2020, when this study was fielded, sleep was more polarized than ever.

“The percentage of people we classify as poor sleepers has gone up 6% since our first study in 2019,” says Mary Helen Rogers, vice president of marketing and communications. “At the same time, the number of excellent sleepers has also risen, up 2% in the same time period. There’s hardly anyone in the middle anymore.”

The Great COVID-19 Pandemic Wedge

No surprise here, but the COVID-19 pandemic has played a big role in pushing us to sleep extremes. Both direct and indirect effects of the pandemic appear to have a bearing on who’s getting restful sleep and who’s struggling as of late.

• Poor sleepers were 3 times more likely than excellent sleepers to have been diagnosed with a medical condition in the last 12 months. They were nearly twice as likely (17% versus 10% respectively) to have lost a loved one in that time too. While we can’t draw a direct connection to the COVID-19 pandemic in either case, the sheer numbers of widespread illness and death suggest that the disease contributed to lack of sleep and sleepless nights for many.
• Excellent sleepers were able to save for college (70%) and home expenses (63%) in the last year. And more than one-third (37%) feel good about the economy. It’s likely that these folks held on to their jobs throughout the lockdowns, felt secure about their financial standing, and may have used stimulus payments as windfalls for their nest eggs.
• On the other side of the mattress, two out of five poor sleepers say their financial situation has worsened in the last year. Almost half (48%) feel like their mental/emotional health has suffered during the pandemic as well. Income pressures and isolation were daily stressors (in turn, sleep blockers) for many throughout 2020.

Better Sleep Starts with Better Habits

Many factors that impact our sleep are beyond our control. But our study finds a number of personal lifestyle choices may define our status as an excellent or poor sleeper too.

• Three-quarters (74%) of excellent sleepers regularly exercise, with nearly one-third (32%) increasing their activity in the last year. On top of that, excellent sleepers are 7 times more likely than poor sleepers to say they enjoy exercise. So, try putting on a smile with your yoga pants if you want to sleep better.
• Poor sleepers report significant increases in screen time (42%) and alcohol consumption (22%) in the past year. And as we know, blue light and booze are not good for sleep.

“In addition to practicing good sleep hygiene, I encourage people to assess their mattress situation,” says Rogers. “Consciously putting good sleep habits into practice won’t do much good if you retire to a lumpy or sagging mattress from the ‘90s.”

Which Side Are You On?

Think you’re an excellent sleeper? Or is sleep just a nightmare for you? See how your experience stacks up with the rest of the nation. Dive into the full results of our 2021 State of America’s Sleep study:

• Learn if people in cities or in the country tend to sleep better.
• Find out if a Boomer sleeps more soundly than a Millennial.
• See who’s more likely to use noise machines at night.
• Discover how much an excellent sleeper earns per year versus a poor sleeper.
• Read up on these and dozens of other sleep traits – good and bad.

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, 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, immediately call your doctor or dial 911.

Meditation is really the best thing you can do for your overall health – and all it takes is your commitment! Seriously – you don’t need special gear, a special place, or a special time to do it. We are talking about minimal effort here. You just have to sit still and be quiet. But even though we know how great it is for us, somehow we find every excuse not to do it. What’s that about? Here’s hoping this list of the amazing benefits of meditation will motivate you to carve out just a few minutes of time, in our otherwise busy days, to embrace the bliss of this beautiful practice.

The Ultimate Stress Reliever

Meditation is a great antidote to stress. With our hectic schedules, our nervous systems run high on adrenaline. Meditation gives us a time to pause and just chill out. Meditation lowers levels of cortisol, the hormone that makes us feel stressed and with reduced cortisol, we feel less anxious, depressed and generally calmer.

Meditation puts a smile on your face. When you meditate, serotonin is produced in your nerve cells making you feel a little more content, centered and comfortable in your own skin. And this good mood shows – you look better, too!

Keep Calm and Meditate

Meditation helps with focus and concentration. With a calm mind, you can handle tasks with aplomb. You are able to pay attention and are more aware of what you are doing – it improves your performance! One thing you won’t forget if you are  meditating, it helps improve your memory.

Mindful meditation helps you to be more patient and more present. When in a long line at the store or stuck in traffic, you can approach the situation with a sense of “this too shall pass.” Additionally, it helps you to release negative emotions more quickly, putting a smile on your face. Rather than embracing anger or frustration, you can process those negative feelings and let things go.

Body Benefits

Meditation is good for the mind and the body. Studies show that it lowers blood pressure which can reduce the risk of cardiovascular disease. It can even boost your immunity, so you can stave off illnesses more easily.

Meditation helps you to manage pain. With less anxiety, you can tolerate pain better. You learn how to breathe through the pain with meditation, so you feel it less acutely. Meditation teaches us to self-soothe.

A Natural Sleep Aid

Meditators have an easier time falling asleep, and often sleep more soundly than most. Meditation for sleep acts as a guided experience that allows you to let go of the day, so that you can rest the mind while resting the body.

Providing Relationship Therapy

Meditation can improve relationships. It’s easier to communicate when you are calm and can think clearly. When you meditate, it helps you connect with who you really are. That space of silence is where all the wisdom is, and we can download it when we give ourselves the opportunities to do so.

Meditation helps you to forgive and let go of past issues with others. You feel more peaceful and can see the bigger picture. It allows you to feel more empathy. It allows you to let in gratitude.

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.

Background

In 2019, the BSC launched The State of America’s Sleep, a benchmark survey (Wave 1 [W1]) with the goal of measuring the quality of sleep in the United States Year over Year (YoY). In 2020, year two, the BSC fielded the research prior to the pandemic (W2) and deployed additional research in the early days of the pandemic to understand its initial impact. This current study (W3) analyzes not only current sleep findings, but also trends that are beginning to emerge.

Methodological overview

2,000 surveys were fielded between March 5-12, 2021, among a representative sample of U.S. adults (age 18+), using a questionnaire lasting approximately 15 minutes. Sample size provides a confidence interval of ±2.19% at 95%.

Respondent Profile

SLEEP INDEX

Analysis was conducted to establish a Sleep Index (SI) that could be used to track America’s sleep quality over time. The SI is calculated using the following questions:

Q2. On average, how would you describe your sleep within the past two weeks?

Q7. Within the past two weeks, how often have you felt the following when you wake up in the morning?

The multiplicative index was scaled so the average score is 100. The index was used to create three groups, as depicted below, for analysis purposes.

The sleeping divide  

The “Divided States of America” has become a paradigm for the political, social, economic and health experiences of people. This wave of The State of America’s Sleep shows that this divide now characterizes how Americans are sleeping. The research shows for the first time a dramatic dichotomy in how America is sleeping – with far more people reporting they’re sleeping poorly or sleeping excellently, and few people with average sleep quality. This divided sleep experience has been exacerbated by the direct and indirect effects of the ongoing pandemic and its economic fallout.

The sleeping divide – who are the poor and excellent sleepers?

Beyond just the profound divide in how people are sleeping, the research shows other differences across America that correlate to sleep quality. For example, you will find more excellent sleepers in urban areas. They are more likely to be older and have a higher education. Their outlook is more positive, and they are more likely to feel good about the economy, think the country is moving in the right direction and be confident in the current administration.

You will find more poor sleepers in rural areas. They are more likely younger and will have less education. Their outlook is not as positive, and they are more likely to not feel good about the economy, not think the country is moving in the right direction and not be confident in the current administration.

How has COVID-19 exacerbated that divide?

COVID-19 has affected poor sleepers even more: They are experiencing physical and emotional pain, as well as a decline in mental health – almost half (48%) say their mental health has declined in the past year. We know poor sleepers have more stress, but they are also more likely to say that being a parent is a significant source of stress for them.

As expected, poor sleepers struggle with sleep – they do not sleep enough, struggle to fall asleep, wake up frequently and cannot go back to sleep after waking up. Over two-thirds (70%) wake up tired, and over half (60%) say they rarely, if ever, wake up rested or refreshed. Although most people don’t use sleep-promoting medication or other tools to help them sleep, poor sleepers are more likely to do so than excellent sleepers.

Poor sleepers are more likely to have increased their screen time during the pandemic, as well as increased their alcohol consumption – both behaviors reflected in other research on the effects of the pandemic.

What can poor sleepers learn from excellent sleepers to close the divide?

Although the research shows the depth of America’s sleep quality divide, it also suggests things poor sleepers can learn from excellent sleepers that would improve their sleep quality. Excellent sleepers have been participating in a variety of activities and continue to do so. They are also trying new activities and sticking with them. Excellent sleepers are regularly exercising, and many have increased their exercise in the last year.

Excellent sleepers are financial savers and have even significantly increased their savings since the COVID-19 pandemic hit.

Key Takeaways

 A Nation Divided

• While both excellent and poor sleepers live in both rural and urban areas, poor sleepers are more likely to live in rural areas and excellent sleepers are more likely to live in urban areas
  • 38% of excellent sleepers live in urban areas (30% of poor sleepers)
  • 20% of poor sleepers live in rural areas (15% of excellent sleepers)
• Excellent sleepers are more likely to be older and poor sleepers are more likely to be younger
  • More than one-third (44%) of excellent sleepers are 55+, which is significantly higher than poor sleepers (31%)
  • More than one in four (27%) excellent sleepers are 65+, which is significantly higher than poor sleepers (16%)
  • More than one-third (36%) of excellent sleepers are Boomers, which is significantly higher than poor sleepers (27%)
  • While the Silent Generation represents a small percentage of excellent sleepers, Silents are roughly twice (1.6) as likely to be excellent than poor sleepers
• Excellent sleepers are more likely to have a higher education and poor sleepers are more likely to be less educated
  • Over half (55%) of excellent sleepers have a bachelor’s degree or higher, which is significantly higher than poor sleepers (40%)
  • Over half (60%) of poor sleepers have less than a bachelor’s degree, which is significantly higher than excellent sleepers (44%)
• Excellent sleepers are more likely to feel good about the economy, think the country is moving in the right direction and be confident in the current administration
  • More than one-third (37%) of excellent sleepers feel good about the economy, which is significantly higher than poor sleepers (23%)
    • Almost half (47%) of poor sleepers do not feel good about the economy, and that is significantly higher than excellent sleepers (34%)
  • Over half (53%) of excellent sleepers think the country is headed in the right direction, which is significantly higher than poor sleepers (39%)
    • The percentage of excellent sleepers who think the country is headed in the right direction has been increasing YoY and their agreement is significantly higher in 2021 than 2020 and 2019
    • More than one-third (36%) of poor sleepers do not think the country is headed in the right direction, and this is significantly higher than excellent sleepers (28%)
  • Over half (55%) of excellent sleepers are confident in the administration, which is significantly higher than poor sleepers (40%)
    • The percentage of excellent sleepers who are confident in the administration has been increasing YoY and their agreement is significantly higher in 2021 than 2020 and 2019
    • About one-third (35%) of poor sleepers are not confident in the administration, and this is significantly higher than excellent sleepers (28%)

What Has Been Affected By COVID?

• Poor sleepers are more likely than excellent sleepers to experience physical and emotional pain, as well as stress. They also are more likely to have experienced a decline in their mental health over the last year.
  • More than one-third (37%) of poor sleepers experience pain when sitting or standing and more than one in four (26%) experience pain when lying down, which is significantly higher than excellent sleepers (27%/12%)
  • Almost one in four (23%) poor sleepers have been diagnosed with a medical condition (e.g., anxiety, depression, cancer, etc.) in the last year, which is 2.3 times more likely than excellent sleepers (10%)
    • 17% of poor sleepers have experienced the loss of a loved one in the past year, which is significantly higher than excellent sleepers (10%)
  • Almost half (48%) of poor sleepers say their mental/emotional health has declined over the past year – which is 2.5 times more likely than excellent sleepers (19%)
  • Close to half (45%) of poor sleepers often or very often feel stress and are four times more likely than excellent sleepers (11%) to say they feel stress often or very often
    • Poor sleepers are also more likely to say that being a parent is a very significant source of stress, with more than two-thirds (40%) feeling this way – which is significantly higher than excellent sleepers (29%)
  • Poor sleepers struggle with sleep in a variety of ways and are more likely to use sleep-promoting medication or other tools to help them sleep
    • Over half (56%) of poor sleepers do not get the recommended seven to eight hours of sleep per night – compared to less than one-third (31%) of excellent sleepers
    • Poor sleepers are more likely to take more than 30 minutes to fall asleep, wake up more often, and struggle going back to sleep after waking up
      • More than one-third (35%) of poor sleepers take more than 30 minutes to fall asleep (compared to 9% of excellent sleepers)
      • More than half (53%) of poor sleepers wake up often or frequently during the night (compared to 28% of excellent sleepers)
      • More than one-third (38%) of poor sleepers have trouble going back to sleep after waking up at night (compared to 9% of excellent sleepers)
    • Poor sleepers are more likely to wake up tired; stiff, in pain or sore; or not rested/refreshed
      • More than two-thirds (70%) of poor sleepers wake up tired (compared to 3% of excellent sleepers)
      • More than one-third (39%) of poor sleepers often or frequently wake up stiff, in pain or sore (compared to 9% of excellent sleepers)
      • More than half (60%) of poor sleepers rarely or never wake up rested/refreshed (compared to 1% of excellent sleepers)
    • Most sleepers do not use sleep-promoting medication or other things to help them sleep; however, poor sleepers are more likely to use them than excellent sleepers
      • Poor sleepers are more likely to often/frequently use sleep-promoting supplements or vitamins to help them sleep (16% of poor sleepers/9% of excellent sleepers)
      • Poor sleepers are more likely to often/frequently use sleep-promoting OTC or prescription medications to help them sleep (12% of poor sleepers/7% of excellent sleepers)
      • More than one in four poor sleepers (26%) regularly sleep with a pet (18% of excellent sleepers)
      • More than two-thirds (38%) of poor sleepers regularly sleep with a fan (27% of excellent sleepers)
      • 11% of poor sleepers regularly sleep with a sound machine/white noise/ phone app (6% of excellent sleepers)
    • Poor sleepers are more likely to have increased their screen time during the pandemic, as well as increased their alcohol consumption
      • More than two-thirds (42%) of poor sleepers have increased their screen time somewhat or a lot in the past year (30% of excellent sleepers)
        • Poor sleepers (14%) are more likely to say their total screen time has increased a lot in the past year (8% of excellent sleepers)
      • Alcohol consumption has increased somewhat or a lot in the past year for more than one in 10 (22%) poor sleepers (14% of excellent sleepers)
    • Poor sleepers struggle with finances and have lower incomes
      • More than one in 10 (21%) poor sleepers have an income under $25K
        • The average income for poor sleepers = $71K/excellent sleepers = $90K
      • More than one-third (36%) of poor sleepers say they typically do not buy what they want when they want it (22% of excellent sleepers)
      • Almost half (47%) of poor sleepers say they live paycheck to paycheck, which is significantly higher than excellent sleepers (33%)
      • Two in five poor sleepers (40%) say their financial situation has changed negatively as a result of COVID-19 – this is significantly higher than excellent sleepers (30%)
    • Poor sleepers have relationship issues and feel isolated
      • More than two-thirds (41%) of poor sleepers’ relationships have suffered (e.g., friends, family, extended family) in the past year (27% of excellent sleepers)
      • Almost one in five (19%) poor sleepers have a difficult relationship with their spouse/partner (8% of excellent sleepers)
      • More than one in five (22%) poor sleepers do not have deep, meaningful friendships with people outside their family (14% of excellent sleepers)
      • More than two-thirds (41%) of poor sleepers wish they had more friends (31% of excellent sleepers)
      • More than two-thirds (39%) of poor sleepers have difficult times in social situations (19% of excellent sleepers)
      • More than two-thirds (36%) of poor sleepers would love to go out but do not have anyone to go out with (21% of excellent sleepers)

What Are the Excellent Sleepers Doing?

• Excellent sleepers are exercising regularly, increasing their exercise and enjoying it – as well as participating in a variety of activities and continuing to do so
  • Almost three-quarters (74%) of excellent sleepers have been exercising for more than a year – and almost one in five (19%) of those excellent sleepers who exercise tried exercise in just this past year and continued to participate
    • More than one-fifth (22%) of poor sleepers say they tried exercising in the past year and then stopped
  • Over half (54%) of excellent sleepers have tried outdoor activities (e.g., hiking, bike riding, kayaking, etc.) in the past year and continue to participate, or have participated in these outdoor activities for more than a year (and still participate)
  • Excellent sleepers are more likely to have been participating in gardening, meditating and yoga for more than a year
    • Over half (52%) of excellent sleepers have been participating in gardening for more than a year – 16% of excellent sleepers tried gardening this year and continue to participate
      • More than two-thirds (41%) of poor sleepers have never participated in gardening or haven’t in several years
    • More than one-third (38%) of excellent sleepers have been practicing meditation and one in four (25%) has been practicing yoga for more than a year
  • Excellent sleepers are more likely to say they enjoy physical activities (completely agree that they enjoy the activity)
    • More than one-third (37%) of excellent sleepers completely agree that they enjoy exercising, which is almost two times (1.7) more likely than poor sleepers (22%)
    • About one-third (33%) of excellent sleepers completely agree that they enjoy participating in outdoor activities (e.g., hiking, bike riding, kayaking), which is 1.3 times more likely than poor sleepers (25%)
  • Excellent sleepers are more likely to say they have increased their exercise during the pandemic – almost one-third (32%) of excellent sleepers
    • Close to one-third (33%) of poor sleepers say they have exercised less during the pandemic
    • Poor sleepers are more likely to say they don’t engage in vigorous activity (e.g., running, tennis, aerobic dancing, spinning, CrossFit, etc.) or moderate activity (e.g., brisk walking, power yoga, water aerobics, etc.) at all
      • Over half (54%) don’t engage in vigorous activity
      • 30% don’t engage in moderate activity
    • Excellent sleepers are financial savers and have even increased their savings
    • Excellent sleepers are more likely to save money than poor sleepers
      • More than two-thirds (70%) of excellent sleepers save money to pay for their children’s college education (46% of poor sleepers)
      • Almost two-thirds (63%) of excellent sleepers save money for unforeseen home expenses (48% of poor sleepers)
      • Over half (58%) of excellent sleepers regularly save money, so they have enough for retirement (42% of poor sleepers)
      • Over half (54%) of excellent sleepers save money for unforeseen medical expenses (39% of poor sleepers)
      • Over half (54%) of excellent sleepers regularly save money for vacation (40% of poor sleepers)
    • Excellent sleepers have significantly increased their savings since pre-pandemic (2020)
      • More than two-thirds (70%) of excellent sleepers saved money for their children’s college education in 2021 (46% in 2020)
      • About two-thirds (63%) of excellent sleepers saved money for unforeseen home expenses (56% in 2020)
      • Over half (54%) of excellent sleepers saved money for vacation (48% in 2020)
      • Over half (54%) of excellent sleepers saved money for medical expenses (48% in 2020)
      • Over half (58%) of excellent sleepers saved money for retirement (49% in 2020)
      • More than one-third (40%) of excellent sleepers invested in the stock market (34% in 2020)

Survey Details: Better Sleep Council March 2021

Remember all the antics and excuses you used as a kid to delay your bedtime? “Just 10 more minutes.” “I’ll go to bed as soon as this show is over.” “But I’m almost finished with this game.”

As it turns out, more and more of us are using the same stall tactics as adults. Now, it’s a phenomenon called revenge bedtime procrastination.

What Is Revenge Bedtime Procrastination?

Put simply, revenge bedtime procrastination is intentionally delaying your bedtime in favor of other things, like watching movies, scrolling social media, reading or spending time on a hobby.

Why Is It Called Revenge?

A deeper dive into this phenomenon suggests some profound emotional and psychological ties.

People who purposely put off going to sleep often do so because they feel like they lack control during the day. After 12 to 14 hours or more at the mercy of a packed work schedule, a long list of household chores (we’re talking to you, moms) and a calendar chock full of family commitments, they fight back for “me” time.

What’s Wrong with Wanting “Me” Time?

Nothing. It’s the timing that’s the issue.

A 2018 study published in Frontiers in Psychology found people have many pursuits they want to engage in every day – most commonly eating, media consumption and leisure activities. But we often skip out on those desires because our busy schedules won’t allow it.

The more activities people said they missed and the more times they resisted the temptation to do them throughout their waking hours, the more they purposely put off bedtime to try to fit it all in – even when they are tired.

“People use revenge bedtime procrastination to carve out some time at the end of the day when they feel in command, time to do what they wish they could have been doing during the day,” says registered nurse and BSC sleep expert Terry Cralle. “That’s the ‘revenge’ part of the equation. But by self-sabotaging their sleep, they’re ultimately taking that revenge out on themselves.”

How Common Is It?

Based on the number of recent medical research studies and increased amount of discussion on the topic, revenge bedtime procrastination appears to have become more prevalent since COVID-19 and has blurred the different parts of our days even more than usual.

Is It Really That Bad?

Though scrolling social media or catching up on your favorite TV show might seem like a good way to decompress after a long day, these mindless, nonproductive pastimes actually add to your stress and anxiety and even jeopardize your health when they cut into the restorative rest your brain and body need. The blue light from all your screens disrupts your biological clock, making your body think it should stay awake; you end up ruining your productivity the next day and perpetuating a cycle of fatigue.

Bottom line: It’s not something you want to become a habit.

How Can You Avoid It?

“It’s important to make time during the day for yourself, so you won’t be so tempted to undermine your sleep at night,” suggests Cralle. “Prioritize your health just like you would an important meeting or appointment.”

Do you think you’re a revenge bedtime procrastinator? If so, there are several healthy habits you can incorporate into your everyday life, so you can still get that quality “me” time and reduce the urge to stay up past your bedtime:

• Walk it off or do some yoga. Step away from your computer at lunch for a healthy meal, a walk or even gentle yoga. Even a short walk can positively impact sleep quality, can get your blood moving and help your body feel ready for sleep, while yoga can help relax the mind and body.
• Take breaks. Schedule a daily 15-minute break during your waking hours for light meditation or even a power nap.
• It’s all about “work-life balance.” If you’re working from home, try to wrap up your duties at a reasonable time, making a clear distinction between work life and your personal life.
• Consider setting a media curfew. Power down all of your screens (laptop, TV, phone) at least an hour before bedtime to avoid blue light stimulation that can keep you awake. You can even set a “bedtime alarm” to help remind you that it’s time to turn in.
• “No” can sometimes be the answer. It’s OK to say no. Don’t overcommit yourself for nonessential things. Delegate what you can to make more time for yourself. Find ways to share some of your burdens with family or friends.
• Schedule sufficient sleep. Get sufficient sleep every day of the week and use a bedtime alarm to help keep you from staying up past bedtime.
• Sufficient sleep provides “me” time. A well-rested person gets more done and does it better than a sleep-deprived person. Since sleep has numerous benefits for health, well-being and quality of life, you may just start considering it to be the ultimate “me” time.

Sources:

• https://www.bbc.com/worklife/article/20201123-the-psychology-behind-revenge-bedtime-procrastination
• https://www.frontiersin.org/articles/10.3389/fpsyg.2018.00252/full
• https://www.cnn.com/2021/02/15/health/revenge-bedtime-procrastination-wellness/index.html
• https://www.health.com/condition/sleep/revenge-bedtime-procrastination

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.

The events of 2020 have upended schedules, changed the way we work, kept us at home and turned us into toilet paper hoarders – all of these new stressors are affecting our sleep. Luckily, we’ve learned a lot this past year and have a few ideas on how you can sleep off the stress of 2020 and head into 2021 well-rested.

The Best at Sleeping the Worst

In 2019, the Better Sleep Council (BSC) launched The State of America’s Sleep, an annual survey measuring sleep quality in the U.S. By January 2020, research showed that sleep quality had declined compared to last year.

Fewer Americans were getting the minimum recommended 7-8 hours of sleep per night (54% in January 2020 vs. 60% in 2019). America’s stress levels increased, more Americans felt financially strapped, and fewer used coping mechanisms to deal with stress.

And then, in March, things got worse. Much worse. COVID-19 reached the U.S.

COVID-19 vs. Sleep

During the early days of the pandemic, BSC fielded a follow-up survey to see how exactly coronavirus had changed the way Americans sleep. Spoiler alert: It’s not good news.

• As of March 2020, the number of Americans getting the minimum recommended hours of sleep declined even more (54% in January 2020 vs. 49% in March 2020).
• Fewer Americans woke up feeling rested and refreshed often or frequently (30% in January 2020 vs. 24% in March 2020).
• More Americans described their sleep as poor or fair (43% in January 2020 vs. 52% in March 2020).
• All of the sleep issues that COVID-19 amplified have also led to a significant increase in negative mentions about sleep on social media (up 62% from last March).

So, what does all this mean for you? What can you do to get through the rest of 2020, and 2021, with as little stress and as much restful sleep as possible? Here are three key themes to keep in mind:

Routine, Routine, Routine

While the world may seem a bit unhinged right now, you can create a sense of normalcy in your day-to-day by creating new routines – especially for sleep.

Certified Sleep Educator Terry Cralle suggests that the pandemic has allowed us to reevaluate our sleep schedules. “Before the lockdown, many children, as well as adults, were overscheduled. We traded sleep hours for long commutes, work, social events and more. For some of us, there are now fewer excuses not to get the sleep our minds and bodies require.”

Set up a sleep schedule for yourself and be consistent with it. At least an hour or two before you turn in, turn off electronics such as your phone, computer and TV. Before bed, practice yoga, drink some warm tea, or do anything that relaxes you and gets you in the mood for sleep – your pre-bed ritual is the foreplay to a restful night.

Self-Care Your Way to Better Sleep

Ever heard of the phrase “Treat Yourself”? 2020 is the time to start doing that.

You may have saved some money this holiday season on travel, food and buying gifts due to COVID restrictions. Why not spend your holiday fund on improving your sleep environment? Invest in a new mattress, buy blackout curtains or a sleep mask, and celebrate the holidays with sleep.

Self-care isn’t just buying yourself gifts – it’s about establishing a healthy mental and emotional lifestyle too.

Add a Method to Fight the Stress Madness

Trying to manage your different stressors can seem almost impossible during a year like this. Not only are we fighting through a pandemic, but we just finished a hotly contested presidential election season. Election Stress Disorder (or ESD) is real and affects people on both sides of the political aisle.

Thankfully, there are just as many de-stressing options out there as there are things to stress over.

For instance, the philosophy of feng shui aids in creating a balance within your home and promotes a positive, stressless environment – perfect to cancel out the negative energy from back-to-back, work-from-home Zoom meetings.

Or, if financial stress is keeping you up, you can schedule time in the day to focus on your finances – to avoid having the issues keep you awake at bedtime. There are also nonprofit groups that offer free financial help through these stressful times.

Find the cause of your stress and then find a specific de-stressing method for whatever is keeping you up.

This year has piled on heaps of stress in our lives, but you can combat it and get back on the right track to Snoozeville. Set new routines, practice self-care and find specific de-stressing methods so you can get some better sleep through the end of 2020 and beyond.

Sources:

• http://www.eatingwell.com/article/7870090/how-to-deal-with-covid-insomnia-pandemic/
• https://newsnetwork.mayoclinic.org/discussion/is-election-stress-disorder-real/

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.

It’s hard to hit the hay when the cows are mooing. And with all your financial worries right now, you could be dealing with a downright noisy herd in your head. Not only are financial worries stressful to think about during the day, but they can also invade your nighttime routine and make getting enough quality sleep feel like a faraway dream. Below, we have tips for better sleep during your financial stress.

A Financial Stress Wake-Up Call

In an attempt to discover positive and negative factors that impact sleep, the State of America’s Sleep study asked individuals questions related to their day-to-day lives and sleeping environment. It found that more than half (60%) of self-rated poor sleepers live paycheck to paycheck and three out of four (75%) are concerned about their own financial future.

Financial state plays a huge role in how we see and feel about ourselves, and 2020 has thrown a wrench into everyone’s financial stability.

Am I making enough money? Am I saving enough money? How am I going to pay that bill? Do I have enough to support my family? These are the questions that may already have been keeping you up at night and are now amplified due to the COVID-19 pandemic.

 “The pandemic has created an environment of uncertainty and instability,” said Ellen Wermter, board-certified family nurse practitioner. Wermter continued, “All this change and instability creates immediate concerns, such as how to provide for self and family, but also longer-term worries about what the future holds.”

With everything going on, it’s no wonder that getting some shut-eye has become a lot more challenging, but the following can get you back to catching some Z’s:

Sleep Now, Worry Later

The goal isn’t to outright ignore your finances, but to set aside a time to think about them so they don’t pop up at bedtime and in your nightmares. What Wermter suggests is scheduling a specific time of the day or week to address financial concerns. “It is easier to tackle problems in small steps, and avoiding the problem only causes that nebulous cloud of worry to grow. Instead, concentrate on your money problem-solving efforts during the time you set aside, and then move out of that worry cycle.” Addressing your concerns during your worry cycle helps you minimize interruptions during your sleep cycle.

Work It Out

We all know the physical benefits of exercise, but don’t forget about the stress-busting benefits as well. When you exercise, your brain activates neurotransmitters called endorphins. (You may have heard of the “runner’s high.”) Endorphins are responsible for feel-good feelings of happiness and content. And feeling good aids in the sleep process. Exercise is a lullaby for your body, and just 30 minutes a day can prepare you for a good night’s rest.

Improve Your Pre-Bed Ritual

You can’t just jump straight into sleep. You’ve got to set the mood. Wermter suggests building a bedtime routine at the end of the day in order to “help prepare your body and mind for sleep.” A few simple pre-sleep activities you can add to your routine are to turn off your devices, submerge yourself in darkness with black-out curtains or enjoy a nice, relaxing drink like chamomile tea.

Find Financial Help

Even though sleep helps melt all of your troubles away, financial worries will still be there when you wake up. If you’re struggling, there are a number of groups, such as the National Foundation for Credit Counseling, that can help you get back on track. The NFCC is a nonprofit financial counseling organization that helps you manage debt at no cost. You can have an online chat or speak directly over the phone with a financial counselor. Through the pandemic, they’ve been advising people on emergency credit card payments and mortgage forbearance, while providing resources for COVID-19 emergency financial help.

Financial stress has been robbing you, leaving restless nights and even more stress in its wake. But the key to getting some shut-eye is to keep your eyes open. Set a time to handle your financial stress, create a better sleep routine and seek out financial help if needed to get back to a restful sleep.

Sources:

• https://www.cnbc.com/2020/05/11/how-to-reduce-financial-stress-triggered-by-coronavirus-pandemic.html
• https://www.nfcc.org/resources/coronavirus-financial-toolkit/
• https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

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.

In 2020, year two, the BSC fielded three research initiatives:

• In January of 2020, the BSC launched Wave 2 of The State of America’s Sleep survey, utilizing the same questionnaire as in 2019
• In March of 2020, during the early days of the COVID-19 in the United States, the BSC fielded a follow-up survey, including a subset of the January survey, with the goal of comparing change in sleep since the coronavirus irrupted in the United States
• In March of 2020, the BSC completed an analysis of social media posts to further understand the impact of the coronavirus on America’s sleep

The following provides key findings from the three studies. Section One focuses on The State of America’s Sleep as of January 2020, before COVID-19. Section Two describes the State of America’s Sleep during COVID-19.

The 2019 State of America’s Sleep survey findings can be accessed on the Better Sleep Council’s website.

Methodological Overview

Key Findings

America’s quality of sleep declined in January 2020, compared to last year.

• Fewer Americans were getting the minimum recommended 7-8 hours of sleep per night in January 2020, compared to last year (54% Jan. 2020 vs. 60% in 2019).
• Similarly, over four in 10 Americans described their sleep as poor or fair (43%), down from 38% in 2019.

Why Were Americans Sleeping More Poorly in January 2020 Compared to Last Year?

America’s stress level increased (and we know stress has a negative impact on sleep):

• In January 2020, 41% of Americans said they felt stress often to very often compared to 36% in 2019.

Americans felt more strapped financially than a year ago (and we know personal finances are a driver of good or poor sleep).

In January 2020:

• More Americans were concerned about their own financial future (69% vs. 65% in 2019).
• More than half Americans said they lived paycheck to paycheck (55%) vs. exactly half (50%) in 2019.
• More than half said they had enough money for just the necessities (54% vs. 48% in 2019).
• Fewer saved money regularly for unforeseen home expenses (44% vs. 48% in 2019).
• Fewer regularly saved money for retirement (39% vs. 43% in 2019).
• Fewer saved money for vacation (37% vs. 41% in 2019).
• Fewer saved money for their child’s college (33% vs. 43% in 2019).
• Fewer saved money for unforeseen medical expenses (33% vs. 37% in 2019).

Workplaces became more stressful than a year ago (and we know that work-related stress affects sleep).

In January 2020:

• 74% of Americans reported working in a friendly environment, 78% did in 2019
• 70% of Americans agreed that their work environment is respectful, 74% did in 2019

America’s sense of security went down compared to last year.

In January 2020:

• 66% of Americans were concerned about terrorism in the country vs. 63% in 2019.
• 51% felt threatened by the actions of other countries toward the United States vs. 43% in 2019.

At the same time, fewer Americans used coping mechanisms to relieve stress than the year before:

• Specifically, fewer exercised in 2020 (26% did not exercise vs. 22% in 2019) and those who did spent less time exercising. They spent 2.31 hours a week exercising on average in January 2020 vs. 2.48 hours in 2019.

What Changed with COVID-19?

As expected, quality of sleep in America declined further with the arrival of COVID-19:

• In January 2020, 54% of Americans were getting the minimum 7-8 hours of recommended sleep. As of March, fewer than half (49%) did.
• Similarly, in January 2020, over four in 10 Americans described their sleep as poor or fair (43%). As of March, over half of the nation qualified their sleep as poor or fair (52%).
• While about three in 10 Americans woke up feeling rested and refreshed often or frequently before COVID-19 (30% in January 2020), only 2.4 in 10 Americans (24%) did as of March.
• And negative posts on social media relative to sleep jumped from 45% of all sleep-related posts to 73% in March compared to last year.

How Did COVID-19 Impact the State of America’s Sleep?

America’s overall level of stress spiked, and it’s having an impact on sleep:

• In January 2020, four in ten (41%) Americans reported feeling stressed often or very often. As of March, over half Americans (53%) felt stressed about COVID-19 often or very often.
• Similarly, there were 11% more social media mentions relative to sleep and stress in March of this year compared to last year.

Social media posts:

“I just want to sleep but this stress won’t permit it.” March 22, 2020

 “I am already losing sleep and have intermittent stomach aches. Stress hasn’t really affected me like this in the past. My absolute feeling of no control and faith in our government (federal, not local) is making me sick.” March 21, 2020

Americans are worried about their health and it’s impacting their sleep.

The number of social media posts about sleep and health is 1.3 times higher in March of this year than it was in 2019. And posts about sleep and being sick are 1.17 times higher than last year. And of course, COVID-19 is a top concern, associated with sleep.

Social media posts:

“My sleeping pattern has been off lately due to the whole coronavirus pandemic.” March 22, 2020

“I can’t sleep. Just finished an article about the pandemic to help people understand the seriousness of it all. If you need a read, this might interest you.” March 22, 2020

“As a single mom who has been losing sleep trying to be strong emotionally and make ends meet, adding to the worry of our health is a lot. Sending love and positivity to everyone.” March 22, 2020

“Stress, no eating, worrying, and getting no sleep kills your immune system!!! With that being said, everything will be ok. Get some sleep family!!!” March 22, 2020

Americans are concerned about the country’s economy and that’s affecting the way we sleep:

• About one-third of the nation felt good about the economy in January 2020 (38%) vs. less than 20% did as of March 2020.
• Lack of confidence in the stock market prevailed in the nation in March (56% of Americans disagree that they have confidence in the stock market vs. 39% in January 2020).
• And mentions of sleep and the economy or stocks were exponentially higher in March 2020 than last year.

Social media post:

“What coping strategies are you using to stay sane while staying indoors? Here are mine: Sleeping too much, stressing about COVID-19, stressing about finances, staring at phone all day, sadly reminiscing about things I can’t do now – someone please help me.” March 22, 2020

And while sleep is a big topic of conversation, not surprisingly it does not currently dominate social media.

Americans made fewer mentions of sleep during the COVID-19 pandemic so far than during the same period of time last year, suggesting that Americans have other more important things on their minds.

Survey Details: Better Sleep Council January 2020 and March 2020

Students have complained about homework for generations. Be honest. You probably made a gripe or two yourself in high school. As it turns out, teens actually do have a real problem with it.

While there is evidence that doing schoolwork outside of the classroom leads to academic achievement, the Better Sleep Council found that high school students have an unhealthy relationship with homework that’s impacting their sleep and vice versa.

The leading cause of stress

In a recent study conducted by the Better Sleep Council, three-fourths of teens (75%) said grades and test scores caused stress. It was the most commonly cited stressor. Homework ranked second (74%), only slightly behind scholastic performance as a stress trigger. Shockingly, academic-related stress is far more common than peer pressure (36%) or even bullying (15%).

So, while well-intentioned adults create public service campaigns promoting the importance of self-esteem and champion efforts to combat cyberbullying, teens report having the most trouble dealing with a widely sanctioned activity happening right in our homes, every night. That’s some surprising irony.

Homework overload

The concept of giving students after-school assignments intends to help improve academic achievement, self-discipline and independent problem solving skills. All good things, as anyone would agree. But in the case of homework, there is too much of a good thing.

The National Education Association (NEA) recommends 10 minutes of homework for each grade level. First graders should get 10 minutes of homework each night, while sixth graders would have an hour and seniors in high school would have 2 hours. Beyond that, students experience diminishing returns and elevated stress.

However, our research finds more than one-third of students (39%) spend 3+ hours on homework in a typical school night. Compared to the NEA recommendations, that means students may be experiencing the equivalent of 50% more stress with little to no academic benefits! And with only 24 hours in each day, what gives when the school day, homework and other activities, like sports or part-time jobs, compete for attention?

The dangers of pulling an all-nighter

Unfortunately, teens sacrifice sleep in an effort to get it all in. Only 21% of students surveyed reported getting the 8-10 hours of sleep recommended for teens by the Centers for Disease Control. An alarming 12% get 4 hours of sleep or less on a typical school night.

“If I go to bed before 1:30 a.m., I feel like I’m slacking off.” – Survey Respondent

Many reports have detailed the consequences from a lack of sleep, from increased levels of depression and weight gain to a higher rate of auto accidents.

When it comes to academics, the result of less sleep for one night is often more difficulty concentrating and comprehending new information the following day. In turn, many students burn the midnight oil trying to catch up with home studies. This vicious cycle leads to yet another night of inadequate rest.

Better sleep, better grades

According to studies by Sleep Medicine Reviews, students with higher grades report more total sleep and earlier bedtimes on school nights. Conversely, students show a decline in academic performance when sleep is restricted.

Clearly, student learning capacity and academic performance are closely related to the quality and quantity of sleep.

Balancing school and sleep

In an effort to help teens get the sleep they lack, a few enlightened teachers have implemented “no homework” policies. Some school districts have set later start times for high school. (Harvard University has even started a mandatory “Sleep 101” class to increase the awareness of sleep and reverse some poor sleep habits for incoming freshmen.)

While educator policies may be out of your hands, you can control what happens at home. Here are some practical ideas to help you reinforce the importance of sleep:

• Help your teen plan their daily schedule so they budget enough time (8-10 hours) for sleep each night.
• Designate the bedroom for sleeping only. Create a dedicated space outside the bedroom for homework. Relocate the TV and gaming system from their room.
• Update their sleeping surface. Worn-out, hand-me-down mattresses can cause restless nights.
• Don’t contribute to their stress. Remind them that you’ll be proud of them as long as they do their best.

Sources:

• http://time.com/4466390/homework-debate-research/
• http://neatoday.org/2015/09/23/the-great-homework-debate-whats-getting-lost-in-the-hype/
• https://pdfs.semanticscholar.org/d7b2/050c9cf9fbfdeb7bd808a57838fea6979837.pdf
• https://news.harvard.edu/gazette/story/2018/08/sleep-101-aims-to-counter-college-culture-of-sleeplessness/
• https://pdfs.semanticscholar.org/d7b2/050c9cf9fbfdeb7bd808a57838fea6979837.pdf

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.