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

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

The Best at Sleeping the Worst

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

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

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

COVID-19 vs. Sleep

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

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

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

Routine, Routine, Routine

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

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

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

Self-Care Your Way to Better Sleep

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

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

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

Add a Method to Fight the Stress Madness

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

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

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

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

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

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

Sources:

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

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

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

A Financial Stress Wake-Up Call

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

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

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

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

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

Sleep Now, Worry Later

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

Work It Out

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

Improve Your Pre-Bed Ritual

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

Find Financial Help

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

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

Sources:

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

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

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

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

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

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

Methodological Overview

Key Findings

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

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

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

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

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

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

In January 2020:

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

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

In January 2020:

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

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

In January 2020:

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

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

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

What Changed with COVID-19?

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

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

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

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

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

Social media posts:

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

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

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

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

Social media posts:

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

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

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

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

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

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

Social media post:

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

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

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

Survey Details: Better Sleep Council January 2020 and March 2020

Looking for a better night’s rest? Try stuffing some money under your mattress.

Metaphorically speaking, of course.

Propping up an old, sagging mattress with stacks of Washingtons, Jacksons or Benjamins won’t improve your sleep. (It’ll just make for a lumpy bed.) But our research does indicate that saving up so you have some cash reserves in your piggy bank at the end of the day will likely lead to more restful nights.

How Financial Stress Becomes Sleep Stress

Cortisol is known as the stress hormone because our brains signal our adrenal glands to release it whenever we encounter a perceived threat. In a natural daily rhythm, our bodies have the lowest cortisol levels around midnight – coinciding with the time most of us have wound down from the day and retreated to the safe, relaxing confines of our bedrooms for some shut-eye.

But finding bills in the mail when you get home from work or learning that your son needs money for a scouting trip next week can spike your cortisol right when it’s supposed to be declining. You guessed it: a high cortisone level disrupts sleep.

Good Savers Are Better Sleepers

It appears that the mere act of saving can help maximize quality of sleep.

Of the 2,000 people we polled in the State of America’s Sleep survey, one-third qualified as excellent sleepers. Within that group, nearly six out of 10 (59%) said they save money regularly to cover unforeseen home expenses, and more than half (52%) said they routinely save for retirement.

Conversely, those who aren’t consistently putting money toward those goals were far less likely to experience excellent sleep. Only 21% of those who don’t save to cover home expenses and just 25% of those who aren’t making an effort to create a retirement nest egg made it into the class of above average sleepers.

To put it simply, savers are twice as likely to be excellent sleepers.

In the Quest for Rest, Peace of Mind Is Key

Even if you’ve failed repeatedly to save, it’s important to keep trying. Every dollar you put away will work to put your financial worries at ease and eliminate a major obstacle to sleep.

Using a strategy like the 52-Week Savings Challenge may be an ideal way to get into the habit of saving. In this challenge, you ease into savings by putting just $1 in the bank the first week, $2 the second week and so on. After a year, you’ll have accumulated $1,378.

(That’s just one idea. There are hundreds of articles and apps designed to help you save. Find one that you think might work best for you.)

Don’t Forget to Invest in Yourself

There’s a few smart things you can do beyond just saving money too. Setting and maintaining a consistent sleep schedule and avoiding well-known sleep disrupters, like alcohol, caffeine, digital screens and big meals, in the hours before you turn in can put you on the road to sleep success too.

Best of all, adding proper sleep practices to your daily routine won’t cost you a dime.

Sources:

• https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
• https://www.naturalmedicinejournal.com/journal/2010-06/role-cortisol-sleep
• https://www.washingtonpost.com/business/personal-finance/struggling-to-save-try-this-52-week-challenge-for-2020/2020/01/02/7e984192-2b4e-11ea-9b60-817cc18cf173_story.html

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