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.

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.

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

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.

You’re driving home after a long day of work, and suddenly, you realize that you don’t remember the last mile. You can’t recall if the light was red or green when you went through the intersection. Maybe you even missed your turn. Sound familiar? If so, you’ve experienced microsleep. And the dangers it can bring.

What Is Microsleep?

Microsleep is a brief, involuntary episode of unconsciousness lasting anywhere from a fleeting moment up to several seconds.

During this rather bizarre state, your eyes may be open, you can be sitting upright and you might even be performing a task, but certain areas of your brain have gone completely offline. In other words, you may think you’re awake, but parts of your brain are actually asleep.

“We often use phrases like “zoned out” or “autopilot” to describe microsleep,” said Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “That’s pretty accurate, since we’re not functioning at our full mental capacity during these periods of time.”

What Causes Microsleep?

Microsleep happens without warning, at any time of the day, most often when you are already sleep deprived. Research shows that even a single night of insufficient sleep can result in increased microsleep episodes.

But it’s not just fatigue from a poor night’s rest that causes our brains to check out. Microsleep is also closely associated with performing a boring, monotonous task. For example, one study published by the National Center for Biotechnology Information had well-rested participants use a joystick to track a moving target on a computer screen for 50 minutes. On average, subjects experienced 79 episodes of microsleep that lasted up to 6 seconds each during the experiment. That’s a lot of zoning out in just 1 hour.

Why Is Microsleep Dangerous?

“The big issue with microsleep is that we’re much more likely to make critical mistakes in this half-awake, half-asleep state,” added Rogers.

During microsleep, scientists have been able to measure localized areas of the brain switching to slow-wave, sleep-like activity. The thalamus, in particular, becomes less active. Since the thalamus is responsible for interpreting incoming sensory signals, your reaction time and ability to pay attention suffers.

Many fatal accidents (2016 London tram derailment) and tragic disasters (1986 Chernobyl nuclear accident) have been linked to microsleep. That doesn’t include the host of minor fender benders and countless products that have come off the assembly line missing screws.

Can You Avoid It?

The best way to prevent microsleep is to get enough quality sleep each night for you to function throughout the day and not feel fatigued. But when you still have to do repetitive tasks, like drive long distances, operate heavy machinery or just work an 8-hour shift of data entry, you can try some of these tips to stave off potential misteps or accidents caused by microsleep:

• Take a power nap. A short, 20-minute siesta can recharge your brain so you are more alert for a longer period of time.
• Take a break. Changing what you’re doing for a few minutes every half-hour or so activates different parts of your brain to reduce the monotony. Better yet, get up and move around during your break to get your blood flowing.
• Have a lively conversation. Chatting forces you to concentrate on the back-and-forth of a discussion. Plus, talking increases your breathing rate, which puts more oxygen in your bloodstream.
• Turn up the tunes. Loud, upbeat music can lift your mood. If you’re alone or in good company, feel free to sing along.
• Have some caffeine. Just remember, it takes about 30 minutes for the stimulation to kick in. And don’t have too much too close to your normal bedtime; you might not fall asleep and end up feeling even more tired tomorrow.

Sources

• https://www.sciencedaily.com/releases/2011/04/110427131814.htm
• https://health.usnews.com/wellness/mind/articles/2018-05-16/the-bizarre-phenomenon-of-microsleep
• https://www.alaskasleep.com/blog/feeling-drowsy-learn-the-dangers-of-microsleep
• https://www.verywellhealth.com/description-of-microsleep-3015366
• http://blogs.discovermagazine.com/crux/2019/06/18/during-microsleep-youre-asleep-and-awake-at-the-same-time/#.XQm3-KZlDBI?utm_source=pocket-newtab
• https://www.ncbi.nlm.nih.gov/pubmed/23008180
• https://www.healthline.com/health/microsleep#treatment

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.

According to Marketdata LLC, the self-improvement industry in the U.S. will be valued at $13.2 billion by 2022. Yet among all those self-care best sellers and celebrated self-help gurus, sleep is a topic that is too often overlooked. But you can better yourself through better sleep, and these 5 tips for sleeping better can get you started.

The Power of Positive Sleeping

Quality sleep can make all the difference in your life. Sleep is vital for your brain to store memories. It’s when your body rejuvenates tissue and allows your immune system to fight off diseases. It even helps you have better control of your emotions. So before you do anything, take the time to see if you have any bad sleeping habits you need to break and discover the importance of a good night’s sleep. You deserve it.

Awaken the Sleeper Within

“The key to better sleep lies within each one of us,” says Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “When sleep goes awry, it can feel like you have no control. But people may not realize how much influence they can have over their own sleep.”

You can become a better sleeper by using some self-regulated, sleep-improvement tips like these:

• Pay attention to what you’re doing after 4 p.m. Taking naps, drinking caffeinated beverages, exercising and even taking decongestants late in the day can make falling asleep more difficult. Try limiting your caffeine intake to the morning only so your body has time to digest it before you hit the hay.
• Yawning? That’s your body telling you it’s time to hit the sack. Go to bed at the first sign you’re feeling tired. You’re more likely to fall asleep quickly. Sounds simple. But think of how many times you’ve fought to keep your eyes open watching a late-night movie only to lay wide awake in bed once you finally do turn in.
• Set the scene for sleep. Make your bed a sanctuary for sleep and sex only. No screen time. No planning tomorrow’s calendar. No stressful situations. You can do a lot with the physical space of your bedroom to promote better sleep too. Keep it quiet. Keep it dark. Keep it cool – ideally 60-67°
• End your alarm clock obsession. Watching hours go by as you lie awake only adds to the frustration and anxiety of insomnia. (In fact, those feelings can perpetuate your sleeplessness.) Consider placing your alarm clock far enough away from your bed, so you’re not easily tempted to constantly check it in the middle of the night.
• Realize when it’s not working. If you still find yourself in bed tossing and turning, do a reset. Get out of bed and into a relaxing activity, like reading, meditating or yoga, until you feel sleepy again.

Habits of Highly Effective Sleepers

Like many things in life, you’re looking to turn quality sleep into a habit. So be consistent in your efforts. Establish a consistent bedtime to regulate your body clock. Incorporate these self-care strategies into your daily sleep routine. Soon falling asleep will become easier and your slumber will be more rejuvenating.

“It’s often just a matter of being more dedicated and disciplined about how we approach our sleep,” added Rogers.

Zen and the Art of Sleep Maintenance

Finally, don’t let your mattress work against you and all your self-care efforts. Consider the age and condition of your mattress (and your pillows too). Maybe it’s worn. Maybe it’s not the right one for you altogether. Getting the correct fit, feel and level of support can be the single, most-effective thing you can do to improve your sleep.

Sources:

• https://blog.marketresearch.com/the-10-billion-self-improvement-market-adjusts-to-new-generation
• https://www.psycom.net/how-to-improve-sleep
• https://www.psychologytoday.com/us/blog/prescriptions-life/201105/7-simple-ways-get-more-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 heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911

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

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

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

Other Sleep Saboteurs of Spring

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

Sleep Better with Springtime Sniffles

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

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

Darkness Is Your Friend

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

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

Don’t Make Exercise Your Enemy

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

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

Check with Your Doctor about Sleep Disorders

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

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

A Final Solution – Give Your Bedroom a Refresh

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

Sources:

• https://www.huffpost.com/entry/feeling-sleepy-in-springtime_n_7011894
• https://www.webmd.com/sleep-disorders/features/coping-with-time-changes
• https://www.consumerreports.org/health-wellness/how-to-fend-off-daylight-saving-time-fatigue/
• https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

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.

Work, Marriage and Geography Affect How Women Sleep

Women are not getting enough sleep, but the amount of sleep they do get is tied to many factors in their lives.

Women understand the importance of sleep

While women know how necessary sleep is to their health, most are just not getting enough.

• One-third of female respondents feel that a balanced lifestyle requires a proper diet, regular exercise and a good night’s sleep

Divorce keeps women up at night

Marital status plays a role in how well women are sleeping.

• Women who are divorced or separated were 9% more likely than single women to get at most 5 hours of sleep each night
• Divorced and separated women were 6% more likely than married women to say they get, at most, 5 hours of sleep a night

Work outside the home means better sleep

Work, and the type of work, plays a role in the amount of rest women get.

• Women who do not work outside the home were 8% more likely than all other women to get less sleep than they need
• Female business professionals aren’t tossing and turning – they’re among the most likely to get a good night’s sleep

Where to live to sleep well

Where a woman lives impacts how well she sleeps at night.

• Women living in the populous Northeast and West Coast have more trouble sleeping than people in other regions

Minority women are losing sleep

It’s clear that minority women have a greater sleep deficit than white women.

• 27% of Hispanic women report not getting enough sleep
• 22% of African-American women say they don’t get enough sleep
• 13% of white women report not sleeping enough

Survey Details: Better Sleep Council, 2005

Sleep Wakes Up Your Fitness Routine

Americans who get 7 hours of sleep or more are more likely to engage in higher-intensity workouts (biking, running, weight lifting) than people who don’t get as much sleep.

Solid sleep boosts energy

People  who sleep well feel benefits in many ways.

• Nearly one-third (32%) of Americans say the best thing about getting a good night’s sleep is improved physical energy
• 30% of respondents also said sound sleep positively impacts their mental attitude
• 24% of those surveyed said a good night’s sleep impacts their alertness

Sleep is the best workout motivator

If you need to get to the gym, getting a good night’s sleep will help get you there.

• Seven in 10 Americans report that a restful night in bed makes them more likely to work out the next day
• 38% of women say that they are more likely to have a better workout after a night of peaceful sleep, compared to 28% of men

The secret to sweet dreams

To sleep better, get a new mattress.

• Survey respondents who catch the most winks at night (7-8 hours) tended to report that they sleep on newer mattresses

A newer mattress wakes the body up

A newer mattress is linked to more exercise.

• Consumers who sleep on newer mattresses (1-4 years old) are more likely to engage in physical activities than those who sleep on older mattresses

Survey Details: Better Sleep Council, 2008