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

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

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

Top 5 Reasons for NOT Studying in Bed.

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

Sleep Quality

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

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

Ergonomics

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

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

Productivity

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

Hygiene

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

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

Mood

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

Pro-sleep Tips for Studying in Bed 

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

Blue Light Blocking Lenses

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

Invest in a Reading Pillow

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

Use a Lap Desk or Portable Study Table

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

Take Breaks

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

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

Set a Hard Stop

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

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

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

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

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

What is magnesium? 

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

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

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

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

How are magnesium and sleep linked?

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

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

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

Where’s the research?

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

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

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

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

Any dosage requirements?

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

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

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

What about calcium and magnesium?

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

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

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

Anything Else?

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

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

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

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

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

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

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

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

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

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

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

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

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

Everyone has different sleep needs.

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

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

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

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

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

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

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

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

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

Can you sleep too much?

Surprisingly, yes.

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

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

Sources:

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

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

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

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

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

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

How Aging Affects Sleep

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

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

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

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

Increase Melatonin

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

Get Daily Exercise

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

What Minerals Help Make Strong Bones?

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

Avoid Alcohol and Tobacco

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

Get Screened

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

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

Sources:

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

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

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

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

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

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

Use a humidifier to help with snoring.

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

Take a shower.

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

Lubricate the nasal passages.

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

Lubricate the throat.

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

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

Use herbals.

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

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

Sleep on your side.

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

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

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

Power Naps Are Becoming the New Normal

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

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

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

Benefits of Power Naps During the Workday

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

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

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

How Long Should You Nap to Feel Refreshed?

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

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

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

Sources:

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

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

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

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

OVERALL FINDINGS

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

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

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

Q5 – Approximately how long is your typical nap? 

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

Q4 – How refreshed did you feel after napping?

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

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

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

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

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

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

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

Survey Details: Better Sleep Council August 2021

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

By now, you’ve likely heard of many good habits that help aid in getting a restful sleep, like tossing your phone to the side and turning over (literally). Beyond adopting these good sleep habits, the simple truth remains that you sleep how you eat. What’s on your plate truly matters when it comes to setting yourself up for success in bed – getting deep, revitalizing rest. From your brain to your gut, picking out the right bedtime snack, nightcap, or even humidity in your bedroom, can help improve rest and optimize your health. Add these refreshing sleep habits to your nightly routine for the deep sleep you deserve.

Sleep on Your Left Side

People often ask, “What side is better to sleep on, the left or the right?” The best sleep position for most people is to sleep on their left side. While this may be news today, the wisdom originally comes from Ayurveda, India’s 5,000-year-old Science of Life. The left and right sides of the body are very different from one another. For example, the lymphatic system is more dominant on the left side of the body. This is because most of the body’s lymphatic fluid drains into the thoracic duct, which then goes into the left side of the heart, left jugular vein, and left subclavian vein. So, it makes sense that sleeping on the left side benefits the lymphatic drainage system. The lymphatic system is our first line of detox in the body, so it is the first to become congested when overworked.

Sleeping on the left side is also good for the heart. The largest artery in the body is the aorta. The aorta goes from the top of the heart, arches to the left, then goes down to the abdomen. When we sleep on our left side, it is easier for the heart to pump blood downhill into the descending aorta.

For better digestion and elimination, sleeping on the left side is the way to go. The large intestine is situated so it goes up the right side of the stomach area, then across so it can deposit waste into the colon going down the left side. Gravity is once again our ally when we sleep on the left side. After sleeping well, the descending colon is ready for an easy and complete elimination of waste in the morning.

Sleep with a Humidifier

A cool-air humidifier helps bring moisture into a room, which benefits us in many ways. When the air we breathe is too dry, lacking humidity, we can experience respiratory problems such as sinus inflammation, bronchitis, asthma or nosebleeds. Dry air can also make us become dehydrated more quickly. When the body gets dried out, it is more susceptible to bacterial infections. We may experience a dry throat and dry eyes. We may notice dry skin, chapped lips or eczema. On the other hand, when the humidity in a room is at 45-55%, we breathe more easily and sleep more soundly. A humidifier helps to re-moisturize air that has been dried out from weather, or from air conditioning and heating systems, resulting in refreshing sleep that lasts.

Benefits of Sleeping with a Humidifier

Another upside to using a humidifier is you’re much less likely to snore! When you breathe in humid air, rather than dry air, the throat and nasal cavity are less likely to get dried out. The air is free to move through these channels as you breathe, so the snoring sounds don’t occur. If it’s your partner who snores, and you’re the one who is awake because of it, then a humidifier will benefit both of you.

Most newer humidifiers run very quietly, giving just a small amount of white noise, which can be an added benefit to sleep. If you prefer to run a humidifier during the day, then it will likely moisturize the air enough to get you through the night with the humidifier off.

Another way to incorporate humidity into your room is to run a hot shower or bath and let the steam moisturize the room. While you’re at it, a steamy shower will also help open up and moisturize your sinuses.

The Power of Spices

Eating spicy foods is another way to quickly relieve sinus pressure from dry air. If you’re up for it, then try having some hot salsa, jalapeno peppers or chili peppers. Even one bite can make your nose run and eyes water! Just make sure to avoid foods that hinder sleep, and eat your last meal at least 2-3 hours before going to bed to help with digestion.

Add an After-Dinner Drink to Your Bedtime Routine

We’ve all heard how warm milk can settle us into sleep – and it’s true! Ayurveda has an even better beverage for us, which is healthy in many other ways as well. It’s called “Moon Milk,” and it is fabulous! If you are vegan, or just avoiding dairy, then substitute unsweetened nut milk instead. Each ingredient has a purpose. Turmeric is an anti-inflammatory. Cinnamon helps to reduce blood clotting and is an antioxidant. Cardamom is known as the “Queen of Spices,” and it can calm heartburn and nausea. In addition, cardamom is a natural breath freshener! Nutmeg is a natural sleep aid. Ashwagandha soothes the nervous system. Ginger is great for digestion, and ghee is used as a carrier to get all the herbs where they need to go in the body. If you’re looking for a healthy and delicious nightcap, then Moon Milk is it!

Moon Milk Recipe for Better Sleep (1 serving)

1 cup milk (I prefer unsweetened almond milk, but use any kind of milk you like)

½ teaspoon ground cinnamon

½ teaspoon ground turmeric

¼ teaspoon ashwagandha (easy to find online or in Indian grocery stores)

1 pinch of nutmeg

1 pinch of ground ginger

Sources:

• https://www.nature.com/articles/nature14432
• https://www.kenhub.com/en/library/anatomy/thoracic-duct
• https://www.nycfacemd.com/sinus-health-dry-air/
• https://www.mayoclinic.org/diseases-conditions/snoring/symptoms-causes/syc-20377694
• https://bmcinfectdis.biomedcentral.com/articles/10.1186/1471-2334-13-71
• https://www.bonappetit.com/story/this-recipe-for-moon-milk-is-better-than-counting-sheep

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.