Nothing is more frustrating than looking forward to getting a good night’s sleep only to find yourself tossing and turning once it’s finally time to go to bed. How can sleep’s grasp elude you when you’ve been so tired all day? Sleep hygiene is a good place to start. What’s that? Although sleep hygiene may conjure images of fresh-smelling sheets and clean pajamas, it’s about much more than aesthetics. It focuses on the habits affecting your ability to fall and stay asleep. 

Overall, the sleep hygiene definition involves the practices and habits that contribute to a good night’s sleep. It’s not just what you do before bed – sleep hygiene habits encompass everything you do throughout the day that can affect your sleep. For example, that “pick me up” cup of coffee at 3 p.m. is likely contributing to your tossing and turning, not to mention a poor sleep hygiene habit.

So what’s the difference between good sleep hygiene and poor sleep hygiene? Not to worry, we’re addressing this and other sleep hygiene tips and facts that can help you get more restful zzzs at night. So, let’s start with the positive, shall we?

What is Good Sleep Hygiene?

Forming sleep-friendly habits and routines are the first step to improving your sleep hygiene and overall rest at night. Good sleep hygiene involves being mindful of habits that encourage better rest to help you stay refreshed and aware during the day. It’s about creating routines around healthy habits and avoiding the things that can potentially interfere with sleep, such as caffeine, nicotine, or alcohol, at least 3 to 4 hours before bedtime. Your path to establishing good sleep hygiene begins when you wake and – hopefully – rewards you when you’re asleep.

How to Improve My Sleep Hygiene?

Although every person is different, there are everyday sleep hygiene habits that are beneficial to all. Let’s begin with the sleep environment, a.k.a., your bed (or wherever you usually sleep at night). The most important rule here is this – your bed is for two things, sex and sleeping. Trying not to use your bed for other activities is critical to establishing good sleep hygiene because your body comes to associate bed with sleep. You likely jeopardize good sleep hygiene if you watch TV, eat, read, work on your laptop, or pay bills in bed.

Bedrooms that align with good sleep hygiene are quiet and comfortable. A cooler room with enough blankets to stay warm is optimal, as well as curtains or an eye mask to block out early morning light and earplugs if there is disruptive noise outside your room.

There are also daily habits and routines you can try to improve your sleep hygiene. For starters, try to go to bed and wake at the same time every day – even on the weekends. Also, eating healthy and nutritional foods and regular exercise are great habits for improving your sleep hygiene. However, try to avoid strenuous exercise in the four hours leading up to bedtime.

Here are some other tips for establishing good sleep hygiene:

• Establish a soothing pre-sleep routine (ex: reading, baths, or stretching).
• Avoid caffeine after lunch.
• Lighten up on evening meals and avoid pre-bed snacks.
• Don’t drink too much right before bed – especially not alcohol.
• Turn off electronic devices before you go to sleep.
• Go to bed only when you are tired.

Why is it Important?

Creating good sleep hygiene habits can be very beneficial to your health by improving your sleep quality. Our bodies are surprisingly busy while we sleep. For example, your body cognitively and physically restores itself while snoozing as cells synthesize protein, tissues repair themselves, growth hormones are released, and more. Poor sleep hygiene can lead to disruptive sleep that interferes with these critical restorative functions.

What is Poor Sleep Hygiene?

Do you think you are suffering from poor sleep hygiene? If you have trouble falling asleep or staying asleep or continually feel tired throughout the day, your sleep hygiene likely needs a tune-up. Also, if you revisit the sleep hygiene checklist we covered earlier and discover that any of the tips mentioned are missing from your routine, your sleep hygiene probably needs some work.  

Better Sleep Hygiene for Better Health

The bottom line is that forming and sticking to healthy sleep hygiene habits will take a little work and vigilance to become routine. The earlier you incorporate good sleep hygiene habits in life, the better. In fact, sleep hygiene for teens and children is critical to healthy growth and cognitive development. 

For adults, getting quality, restful sleep every night for 7-8 hours strengthens your immune system, can help you maintain a healthy weight, and can lower your risk for serious health conditions such as diabetes and heart disease.

At the Better Sleep Council, we’re devotees of healthy sleep. We continually provide research, insights, and educational resources to empower consumers to make smarter sleep decisions. Visit our resources page for the latest news and research about sleep, including more articles like this to help you on your path to better sleep.

Ah, sleep. The cherished time when everything is truly shut down, and our bodies and minds get some real “alone” time. There’s a lot of talk about sleep lately. Celebrities have contributed youthful looks to their healthy sleep habits (hey, JLo!), and we are bombarded with studies about the benefits of sleep.  From articles on healthy sleep hygiene to an explosion of sleep-related products and more – all eyes are on the bedroom these days.

So why the fuss? Perhaps the global pandemic’s epic disruption of “regular” routines – including sleep – has given folks more time to ponder their sleep habits. Or, perhaps there is just more research available. Whatever the case, we’ve heard whispers and shouts about the dangers of too little sleep for years. Well, apparently, there’s also a concern and chatter about too much sleep.

Standard Sleep Recommendations

Now sleep is joining the ranks of coffee, red wine, and protein as experts and scientists debate the elusive question of “how much is too much.” In debates like this, it’s sometimes best to cling to the facts first. So what do we know?

The CDC recommends the following amounts of sleep per day, per age group for optimal health benefits:

0–3 months: 14–17 hours

4–12 months: 12–16 hours 

1–2 years: 11–14 hours 

3–5 years: 10–13 hours 

6–12 years: 9–12 hours 

13-18 years: 8–10 hours 

18–60 years: 7+ hours 

61–64 years: 7–9 hours

65 years+: 7–8 hours

Many biological processes happen as we sleep, which are critical to our overall health. We’ll start with the big brain, which reportedly stores new information and eliminates toxic waste during sleep. Additionally, nerve cells communicate and reorganize, which supports healthy brain function. As for the rest – well, the body gets busy repairing cells, restoring energy, and releasing molecules like proteins and hormones, such as human growth hormones (HGH). HGH helps with growth and development in children and contributes to muscle, bone, and tissue repair in people of all ages.

Yes! Sleep is vital to our body’s biological function. Although scientists cannot agree on exactly why1 we need to sleep, they can all agree on the fact that it’s necessary for survival. For example, when deprived of sleep for three or four nights2, you can start to hallucinate, and the immune system becomes compromised3. Prolonged sleep deprivation can lead to cognitive impairments, irritability, delusions, paranoia, and psychosis.

So when we see a headline4 claiming, “Too Much Sleep Can Kill You, Scientists Say, “ our curiosity – and anxiety – was piqued. Fortunately, a review of the article revealed a lack of scientific certainty around the claim. However, we still had questions and a slide down the rabbit hole revealed too much sleep can apparently contribute to some problems, like headaches.

What happens when we sleep too much?

An average adult is expected to sleep from 7-9 hours per night for optimal benefits. However, note the word “average” here – that means that every “body” is a little different. So how do you know if you’re sleeping too much? 

To try and answer this question, we’re once again turning to the facts – beginning with what the body does during sleep. Let’s start with serotonin, a neurotransmitter in the brain that helps maintain circadian rhythm – which is the natural pattern of sleep that your body follows to fall asleep and wake up in a way that rests and refreshes the body.

As we sleep, neurons move serotonin to a series of receptors programmed by our genes to use serotonin for certain goals, like falling asleep and waking up, in a process called a neural pathway. When you oversleep, you’re interrupting this neural pathway. If you keep sleeping even after serotonin has signaled your receptors to wake up, your body is no longer truly resting.

So, now your body thinks it’s awake and wants nourishment like food and water to restore blood flow and brain activity that slowed down during sleep. If you oversleep past this point, your body may feel dehydrated and nutrient-deprived, which can cause headaches or listlessness until your system is replenished with food and water.

We also came across this study5 of 24,671 subjects from 15 to 85 years that concluded “long sleepers” may be associated with psychiatric diseases and higher BMI, but not with other chronic medical diseases often associated with too little sleep.

But can I still sleep in on Sundays?

So, the scientific jury is still out on if and how damaging too much sleep can be to our health. However, there’s very little doubt that too little sleep is hazardous to long-term health. So, we recommend shooting for the CDC-recommended hours of sleep per age group and listening to your body. Sleeping in here and there or napping is normal if it’s what our body needs. However, if your prolonged sleeping habits are causing anxiety, it’s time to seek medical attention to get to the bottom of the cause.

Overall, we’ve come to learn that sleep must not be taken for granted. Our bodies need rest and quality ZZZs to function properly. If your sleep routine is not making you happy, give it more focus. Take a look at your bedtime habits – are you sleep procrastinating? Is your bedroom an oasis for sleep? Sleep deserves priority, so make it one. If you need some help getting there or establishing healthy sleep habits, we have plenty of helpful resources available at https://bettersleep.org.

1 https://www.ncbi.nlm.nih.gov/books/NBK482512/

2 https://www.healthline.com/health/healthy-sleep/how-long-can-you-go-without-sleep

3 https://www.healthline.com/health/sleep-deprivation/sleep-deprivation-stages#timeline

4 https://www.entrepreneur.com/article/324475

5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165901/

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

Sleep on Your Left Side

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

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

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

Sleep with a Humidifier

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

Benefits of Sleeping with a Humidifier

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

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

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

The Power of Spices

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

Add an After-Dinner Drink to Your Bedtime Routine

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

Moon Milk Recipe for Better Sleep (1 serving)

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

½ teaspoon ground cinnamon

½ teaspoon ground turmeric

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

1 pinch of nutmeg

1 pinch of ground ginger

Sources:

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

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

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 relationship between sleep and depression is typical of many personal relationships: it’s complicated. Poor mood can interfere with sleep quality, and in turn, a rough night can make it more difficult to cope with the demands of the day. Which condition predates the other is unclear, and potentially changeable. The bidirectional nature of sleep and mood makes it difficult to tease out cause and effect, so targeting both areas is key to maximizing improvement.

Sleep and Emotional Regulation

Getting proper rest helps us regulate our emotions. Poor sleep leads to a shorter emotional fuse and more intense reactions to negative situations. We default to automatic behaviors, those that require less cognitive reasoning, which also tend to be more selfish and biased. Sleep negatively impacts attention and concentration, so we are more impulsive and less likely to pick up on social cues when underslept. We have a harder time accurately reading faces, experience more conflict and have less empathy for those around us. When we do not get adequate sleep, our emotional intelligence takes a deep dive and impairs our ability to get along well with others.

Sleep, Loneliness and Social Isolation

Loneliness and social isolation increase mortality, and as such are important markers of health. A person who does not sleep well is less likely to engage with others. There is a natural reflex to withdraw, and that distance then makes the person less attractive to others – so that often others fail to reach out to them. Loneliness creates stress and anxiety that contribute to further disruptions in sleep. This sets up a cycle that reinforces itself. In the 2019 State of America’s Sleep survey, poor sleepers were 1.77 times as likely to have difficulty in social situations as those who were rated excellent sleepers.

Talking to Your Healthcare Team about Your Mood

The CDC estimates depression may affect up to 16 million adults in the United States each year, and 1 out of every 6 people will experience symptoms of depression over the course of their lifetime. A good indicator that it’s time to talk about your mood with your healthcare team is if you have been feeling down, blue or hopeless for longer than two weeks and have lost interest in activities that you used to enjoy. Your clinician will take a thorough history of your mood disturbance, including how it has impacted your energy, sleep, appetite, feelings of worth, concentration and activity level. If you have thoughts of hurting yourself or others, please seek help immediately.

Talking to Your Healthcare Team about Your Sleep

Troubled sleep (both not enough or too much) is a sign of depression. If you are dissatisfied with your sleep, bring it up with your provider. Keep a sleep diary leading up to your visit so you have some data to share. Sleep disorders put you at greater risk for mood alterations and can have a major impact on your well-being. Find a sleep specialist who can help evaluate, diagnose and manage these conditions.

• Obstructive sleep apnea (OSA) is a condition where a blocked airway causes you to have trouble breathing. Those with OSA are five times more likely to develop depression.  Common symptoms of sleep apnea are snoring, waking gasping or choking, dry mouth, daytime sleepiness, changes in mood or cognition, morning headaches, and restless sleep or insomnia.
• Narcolepsy is a chronic neurological condition characterized by sleep-wake instability and excessive daytime sleepiness. Persons with narcolepsy are at greater risk for mood disruptions.
• Restless leg syndrome fragments and disrupts sleep, and depression rates increase with severity.
• Insomnia can increase chances of developing depression tenfold. Often patients experiencing difficulty falling asleep or staying asleep seek treatment with prescription medications, alcohol or some other “quick fix.” There is no medication that produces healthy sleep. “Sleeping pills” have serious side effects, particularly in regards to cognition and mental health. Cognitive behavioral therapy (CBT) can help with depression, and a specialized version of CBT for insomnia is the treatment of choice for ongoing insomnia concerns.

Double Whammy: Knockout Punches for Both Depression and Sleep Problems

Treatments for depression are more successful when sleep quality and duration are sound. Seek professional help for both issues, but to boost your chances of success, work on these four habits that have been shown to improve both sleep and mood:

• Exercise regularly
• Get lots of outdoor light, particularly in the morning
• Keep to a routine
• Practice meditation

Poor sleep negatively impacts relationships, social life and connectedness, and often coexists with symptoms of depression. Sleep and mood are reciprocal and should be treated together for the best outcomes.

About Ellen Wermter

Ellen Wermter is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest, Elite Daily, Offspring and Women’s Running.

Sources:

• https://www.sleepfoundation.org/articles/depression-and-sleep
• https://www.cdc.gov/tobacco/campaign/tips/diseases/depression-anxiety.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

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’re tired of being tired. We get it. Plenty of people notice the effects of poor sleep – everything from inability to concentrate to irritability to weight gain – yet they don’t know where to begin to reverse the cycle of poor sleep. Take a look at your bedtime routine: You may be ruining your chances for sleeping soundly before your head even hits the pillow.

Bad Bedtime Habit #1: Bingeing before Bed

No, we’re not talking about watching your favorite show nonstop (we’ll get to that in no. 5), we’re talking about dinner … and dessert … and nighttime snacks. Your body needs time to digest all that food before you lie down, otherwise you’re likely to have indigestion and heartburn, which can interfere with sleep. Why? When your stomach is really full, acid can creep into your esophagus (hello, heartburn). Lying down compounds the problem since gravity isn’t there to aid in keeping the stomach acid in place.

• Break the habit: Try to eat dinner 2 to 3 hours before you go to bed.

Bad Bedtime Habit #2: Overdoing the Nightcaps

Sorry. It’s just not true that consuming alcohol before bed helps you sleep better. While alcohol may make you feel drowsy, numerous studies point out that it disrupts your ability to go into and remain in a deep, restful sleep state.

• Break the habit: Try limiting your alcohol consumption to the early evening (or not at all). Beyond this time, your body won’t be able to digest it before you hit the sack and you’ll be disrupting your ability to snooze. (Nix coffee or other caffeinated drinks in the evening too, because they stimulate your body and keep you up.)

Bad Bedtime Habit #3: Working up a Sweat before Bed

Rigorous exercise, like taking a long run before you snooze, can make it difficult to sleep. Intense exercise raises your body temperature and triggers the release of endorphins, plus it can raise levels of cortisol. Any other time of day, no problem. In fact, people who exercise regularly report sleeping better. But your core body temperature needs to go down for you to sleep well. And all those endorphins bouncing around in your brain may keep you buzzing, making it harder to unwind and fall asleep.

• Break the habit: Hey, exercising is good for you so keep it up. Just save the heavy-duty workouts for at least 1 to 2 hours before bedtime. You might also consider exercises you can weave into your bedtime routine that will help you unwind, like yoga or easy stretching.

Bad Bedtime Habit #4: Giving in to Your Inner Night Owl

It’s tempting to stay up an hour or two thinking you can get more done that way. But sliding into the habit of going to bed later and later can have disastrous results on your health. Night owls not only sleep less, but may be at a greater risk for developing poor eating habits and diseases like type 2 diabetes and heart disease.

• Break the habit: Get into a sleep routine. This can be a hard one, especially for diehard night owls, but try to stick to the same bedtime and wake-up time every day (yes, weekends too). Your body will thank you. Ease into this routine by going to bed 15 minutes earlier for a week and rise 15 minutes earlier. Keep up this strategy until you’ve reached your desired bedtime.

Bad Bedtime Habit #5: Sleeping with Your Screen

Your smartphone is part of your life. It’s your newscaster, travel planner, organizer, entertainer, alarm and more all rolled into one. Yet your brain is wired to react to what it sees on the screen. It acts as a stimulant, as opposed to helping lull you to sleep. That one last check of your email before bed? That sends your brain into problem-solving mode, not sleep mode. And the light from those screens can negatively impact your sleep too, again signaling to your brain it’s still time to be awake, as opposed to releasing sleep-inducing hormones.

• Break the habit: Pay attention to your screen time before bed. Try to avoid checking your phone once you’re in bed. Instead, try reading a book (an actual book, not one on your phone) before bed. Still having trouble resisting the urge to check your phone? Consider keeping it in another room and using an old-fashioned clock as your alarm instead.

These five tips can easily help you improve your sleep habits, but remember, the foundation for a great sleep routine is a great mattress. If your current one is giving you aches and pains when you wake up every morning, you may want to consider purchasing a new one.

Time to spill – what’s your worst bedtime behavior? Tell us your dirty sleep secrets on social media using #MyBadBedtimeHabit.

Sources:

• https://www.verywellhealth.com/the-10-worst-ways-to-ruin-your-sleep-3014992
• https://www.webmd.com/sleep-disorders/healthy-sleep-habits
• https://www.healthywomen.org/content/blog-entry/5-things-sabotage-your-sleep
• https://www.nytimes.com/2019/06/05/style/self-care/waking-up-at-4-am.html
• https://www.consumerreports.org/sleep/why-americans-cant-sleep/
• https://www.spring.org.uk/2009/09/how-long-to-form-a-habit.php
• https://well.blogs.nytimes.com/2011/09/05/really-the-claim-to-reduce-heartburn-dont-eat-four-hours-before-bed/
• https://www.webmd.com/heartburn-gerd/triggers#1
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4425165/
• https://www.health.com/sleep/sex-benefits-sleep-study
• https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
• https://www.sciencedaily.com/releases/2018/11/181130111623.htm
• https://www.health.com/sleep/health-risks-night-owl?slide=513050#513050
• https://www.huffpost.com/entry/effects-of-screen-time-on_b_11407544

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

Methodology

2,000 surveys were fielded between April 10-18, 2019, 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%. The sample was provided by Dynata, one of the largest online sample providers in the country.

Respondent Profile

Sleep Index

Analysis was conducted to establish a Sleep Index (SI) that can 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.

Worst Sleepers In America

Worst Sleeper Persona

(Personas are constructs based on worst sleeper data, reported in the next section)

There’s actually a tie for the worst sleeper in America.

First, we have Jessica, a young mom in her early 30s. She is married and has two kids. In addition to being the primary caregiver/household manager in the family, she also works part time. With everything going on in her life, she almost never gets the recommended 7-8 hours sleep. And it often takes her more than 30 minutes to fall asleep even when she can get to bed at a reasonable hour. Jessica often finds herself waking up in the night, sometimes because of the kids, sometimes because of concerns about finances, work or her relationships. When that happens, she often has trouble getting back to sleep. Often the dog sleeps in her bed, and sometimes one of the kids crawls in bed with her as well. Needless to say, Jessica rarely feels rested when she gets up in the morning, and she often experiences aches and pains when she wakes up. She knows she needs to get more sleep, but she just can’t seem to make it happen.

Jessica’s life is fraught with stress. She and her husband tend to live paycheck to paycheck, although they do try to save a little – mostly toward their young children’s college education, for future expenses and for vacations. But it’s never enough. Jessica and her husband have a challenging relationship – due to the stresses of raising children, limited resources and living overscheduled lives. Jessica doesn’t make it easier on herself when it comes to sleep. To unwind she often has a couple of drinks in the evening. She often eats right before bed, checks social media and email, and starts working on the next day’s task list – she goes to bed with things on her mind and her stomach. She rarely exercises, usually only a couple of hours a week – she figures that her job and having to chase the kids gives her the exercise she needs.

Virtually tied with Jessica as America’s worst sleeper is Emma. She’s a college student on the West Coast, working part time and, like Jessica, living paycheck to paycheck. She has several roommates – who do the things college roommates do. Between school, work and her college activities, she’s often up late and up early – she hates early morning classes and rarely does well in them. Emma almost always feels tired, but she tends to shrug it off, telling herself she’s young and can handle it. Like Jessica, Emma is a late-night eater. Her bedtime routine usually includes checking her social media and catching up on her favorite shows on her tablet.

Emma hates her job. She doesn’t get along with her boss or her coworkers. The work isn’t at all fulfilling, but it does pay the bills and helps her set aside a little money each week for things she likes to splurge on. Between work and school and always feeling tired, Emma needs caffeine to keep her going. Sometimes she’s having coffee or cola well into the evening.

Worst Sleeper Data

Who are the Worst Sleepers in America?

• Women represent 57% of poor sleepers in America and 42% of excellent sleepers (Index 86)
• Younger generations
  • Adult Gen Zs, 18 through 22, represent 10% of poor adult sleepers / 5% of excellent adult sleepers (Index 70)
  • Millennials make up 34% of poor sleepers / 26% of excellent sleepers (Index 85)
• Students (18 years old and above) represent 7% of poor adult sleepers / 3% of excellent adult sleepers (Index 67). While students represent a small percentage of poor sleepers, they are twice as likely to be poor rather than excellent sleepers.
  • 80% of women students (18 years old and above) are poor sleepers (vs. 53% men students)
• Adults with children under 18 at home make up 34% of poor sleepers / 22% of excellent sleepers (Index 83)
  • 71% of women with children under 18 at home are poor sleepers vs. 56% men with children at home
• Pet owners represent 70% of poor sleepers / 61% of excellent sleepers (Index 92)
• People who feel stressed. Specifically, panelists who felt stressed often or very often in the two weeks preceding the research represented 50% of poor sleepers / 16% of excellent sleepers (Index 54)
• Financially stressed people. Adults who:
  • Agree (somewhat or completely) that they are concerned about their own financial future represent 72% of poor sleepers / 55% of excellent sleepers (Index 85)
  • Earn lower income are poor sleepers: Those with an income under $25K represent 22% of poor sleepers / 17% of excellent sleepers (Index 89). The average income for Poor sleepers = $65K / Excellent sleepers=$72K
  • Agree (somewhat or completely) that they live paycheck to paycheck represent 56% of poor sleepers / 38% of excellent sleepers (Index 125)
  • Disagree (somewhat or completely) that they usually save money so they can splurge a little make up 33% of poor sleepers / 21% of excellent sleepers (Index 81)
  • Agree (somewhat or completely) that they generally have enough money to pay for only the necessities represent 52% of poor sleepers / 41% of excellent sleepers (Index 88)
  • Disagree (somewhat or completely) that they regularly save money for unforeseen home expenses represent 40% of poor sleepers / 21% of excellent sleepers (Index 75)
  • Disagree (somewhat or completely) that they save money to pay for their children’s college education make up 43% of poor sleepers / 27% of excellent sleepers (Index 63)
  • Disagree (somewhat or completely) that they regularly save money, so they have enough for retirement make up 45% of poor sleepers / 25% of excellent sleepers (Index 73)
  • Disagree (somewhat or completely) that they typically buy what they want when they want it make up 43% of poor sleepers / 31% of excellent sleepers (Index 83)
  • Disagree (somewhat or completely) that they regularly save money for vacation represent 46% of poor sleepers / 28% of excellent sleepers (Index 82)
  • Disagree (somewhat or completely) that they regularly save money for unforeseen medical expenses represent 48% of poor sleepers / 28% of excellent sleepers (Index 77)
• Adults with stressful work environment, specifically, those who:
  • Agree (somewhat or completely) that they are under pressure at work represent 44% of poor sleepers / 30% of excellent sleepers (Index 78)
  • Disagree (somewhat or completely) that they work in a friendly or respectful work environment, or that they enjoy their work or the people they work with, or that they feel valued at work represent 20% of poor sleepers / 10% of excellent sleepers (Index: 70)
• Adults in difficult relationships. People who agree (completely or somewhat) to having a difficult relationship with their spouse/partner represent 16% of poor sleepers / 9% of excellent sleepers (Index 81)
• People who do not like exercising. People who disagree (completely or somewhat) that they enjoy exercising represent 26% of poor sleepers / 21% of excellent sleepers (Index 91)
• People with physical pain.
  • People who experience pain when sitting or standing represent 39% of poor sleepers / 19% of excellent sleepers (Index 68)
  • People who experience pain when lying down represent 29% of poor sleepers / 9% excellent sleepers (Index 57)
• People experiencing psychological pain.
  • People who were recently diagnosed with a medical condition (e.g., anxiety, depression, cancer) represent 25% of poor sleepers / 9% of excellent sleepers (Index 62)
  • People who recently lost a loved one represent 15% of poor sleepers / 10% of excellent sleepers (Index 81)

Best Sleepers In America

Persona

(Personas are constructs based on best sleeper data, reported in the next section)

The best sleeper in America is Larry, a 70-something retiree. Larry and his wife are Empty Nesters, living in an upscale neighborhood in the suburbs in the Midwest. Larry almost always gets 7-8 hours of sleep and feels rested in the morning. He is relatively pain-free when he wakes up – especially for someone his age. Larry takes sleep very seriously. He rarely has a bedtime snack and avoids caffeine entirely. His bedtime routine includes reading – but no social media or email. Because of this Larry’s usually asleep almost as soon as his head hits the pillow, and he rarely wakes up in the night.

Larry feels his life is fulfilling. He’s got a great relationship with his wife and the two of them have several close friends. He has several interests and hobbies he enjoys, including attending plays and concerts. He watches news on TV and is concerned about terrorism and immigration. However, it doesn’t affect his sleep. He does some light exercising, but nothing too strenuous. In fact, nothing in Larry’s life is very strenuous. He lives a relatively stress-free life.

Best Sleeper Supporting Data

Who are the Best Sleepers in America?

• Men represent 43% of poor sleepers / 58% of excellent sleepers (Index 115)
• Older generations
  • Boomers make up 22% of poor sleepers / 36% of excellent sleepers (Index 124)
  • Silent Generation represents 3% of poor sleepers / 8% of excellent sleepers (Index 150). While the Silent Generation represents a small percentage of excellent sleepers, Silents are more than twice as likely to be excellent than poor sleepers.
• Retired adults make up 16% of poor sleepers / 28% of excellent sleepers (Index 132)
• People who do not feel stressed. Specifically, panelists who rarely or never felt stressed in the two weeks preceding the research represent 14% of poor sleepers / 47% of excellent sleepers (Index 164)
• Empty Nesters/people without children represent 66% of poor sleepers / 78% of excellent sleepers (Index 107)
• People who do not own a pet make up 30% of poor sleepers / 39% of excellent sleepers (Index 114)
• Adults with a bachelor’s degree or higher make up 35% of poor sleepers / 46% of excellent sleepers (Index 112)

• Financially comfortable people and those who plan ahead. Adults who:
  • The average Income for Poor sleepers = $65K / Excellent sleepers=$72K
  • Agree (somewhat or completely) that they regularly save money for unforeseen home expenses make up 42% of poor sleepers / 59% of excellent sleepers (Index 116)
  • Agree (somewhat or completely) that they regularly save money, so they have enough for retirement represent 36% of poor sleepers / 52% of excellent sleepers (Index 118)
  • Agree (somewhat or completely) that they typically buy what they want when they want it represent 36% of poor sleepers / 49% of excellent sleepers (Index 116)
  • Agree (somewhat or completely) that they regularly save money for vacation represent 36% of poor sleepers / 50% of excellent sleepers (Index 114)
• Adults with positive experiences at work. People who:
  • Agree (somewhat or completely) that they work in a friendly environment make up 74% of poor sleepers / 84% of excellent sleepers (Index 100)
  • Agree (somewhat or completely) that they work in a respectful environment comprise 71% of poor sleepers / 81% of excellent sleepers (Index 101)
  • Agree (somewhat or completely) that they enjoy the people they work with comprise 71% of poor sleepers / 81% of excellent sleepers (Index 103)
  • Agree (somewhat or completely) that they feel valued at work represent 59% of poor sleepers / 75% of excellent sleepers (Index 106)
  • Agree (somewhat or completely) that they enjoy the work they do a lot represent 65% of poor sleepers / 77% of excellent sleepers (Index 103)
• Adults in positive and meaningful relationships. People who:
  • Agree (somewhat or completely) that they have a great relationship with their spouse/partner comprise 77% of poor sleepers / 88% of excellent sleepers (Index 110)
  • Agree (somewhat or completely) that they have deep, meaningful friendships with people outside of their family make up 54% of poor sleepers / 61% of excellent sleepers (Index 107). While the Index is not quite 110, it is very different than the Index among adults who disagree (somewhat or completely) (Index 83).
  • Agree (somewhat or completely) that they enjoy spending time with extended family make up 59% or poor sleepers / 67% of excellent sleepers (Index 105). While the Index is not quite 110, it is different than the Index among adults who disagree (somewhat or completely) (Index 81) and the difference in percentage between poor and excellent sleeper is statistically significant.
• Adults who enjoy exercising. People who agree (somewhat or completely) that they enjoy exercising make up 52% of poor sleepers / 60% of excellent sleepers (Index 106). While the Index is not quite 110, it is different than the Index among adults who disagree (somewhat or completely) (Index 91) and the difference in percentage between poor and excellent sleeper is statistically significant.
• Adults who enjoy staying up on the news. People who agree (strongly or somewhat) that they enjoy watching/listening/reading the news every day make up 50% of poor sleepers / 64% of excellent sleepers (Index 110)
• Adults who feel positively about current affairs and the state of the economy. Specifically, adults who:
  • Agree (somewhat or strongly) that they feel good about the economy make up 30% of poor sleepers / 43% of excellent sleepers (Index 117)
  • Agree (somewhat or strongly) that they believe that the country is headed in the right direction make up 26% of poor sleepers / 34% of excellent sleepers (Index 115)
  • Agree (somewhat or strongly) that they are confident in the administration make up 25% of poor sleepers / 34% of excellent sleepers (Index 117)
  • Agree (somewhat or strongly) that they have a high level of confidence in the stock market represent 18% of poor sleepers / 26% of excellent sleepers (Index 116)

Survey Details: Better Sleep Council May 2019

When a new baby is on the way, expectant parents often invest substantial energy in preparing the nursery. They agonize over the perfect color scheme, choose a decorative theme, carefully select furniture, and pay attention to even the smallest details to lovingly create a happy space for their little one.

You can extend that same effort to your own space by designing a bedroom filled with elements that bring you joy and serenity.

Choose a Dreamy Color Palette

First choose a soothing color that promotes relaxation. Blues, greens and neutrals are popular palettes that create a calming effect. Select a style or theme that evokes pleasure. Maybe you love the beach or took a trip to Spain, where you made happy memories. Go ahead and incorporate your interests and personal preferences.

The Mattress Matters

The most important piece of furniture in the nursery is the crib. Babies need a safe and comfortable sleeping surface to rest their sweet heads, so parents choose carefully. As adults, the bed should be the centerpiece of our bedroom too. We accumulate aches and pains as we age, which cause interruptions in our sleep. A comfortable mattress is an important investment. Do your homework and test out the options. Remember the children’s fairy tale of The Princess and the Pea? Don’t be afraid to be picky. After all, you will be spending roughly one-third of every day in bed. It should be perfectly suited to your individual needs.

Lights Out

One detail most parents quickly learn the importance of in their child’s sleeping environment is light exposure. Children’s eyes have larger pupils and clearer lenses, meaning they are more sensitive to light. When your toddler’s wake-up call comes earlier and earlier with the sunrise, or bedtimes on long summer days become a battle, it’s time to invest in some darker window treatments or blackout shades. Adults are sensitive to light, too, and lighting is an often overlooked detail that can make a big difference. Soft lighting with bulbs that filter out blue light help the brain detect the onset of night and signal the secretion of melatonin. This natural hormone tells our body it’s time to sleep. When sleepytime arrives, darkness is best, so go maximum batcave and block out as much light as possible.

Keep it Cool

New parents get more than their fair share of unwanted advice, including the popular refrain of the baby not being warm or cool enough. Dads and moms often hear, “put a onesie on that baby,” or “why isn’t that baby wearing socks?” Parents might be left guessing a baby’s ideal temperature level, but your own is easier to manage. Choose bedding that allows you to regulate your body temperature, and layer it for easier adjustments. A cool temperature is best for sleep, somewhere between 60 and 67 degrees Fahrenheit. Fabrics that feel good against your skin can make bedtime seem like a trip to the spa.

Routine Is Key

A bedtime routine is key to guiding children to dreamland. We forget as adults that routine continues to play an important role in our sleep quality. Allow adequate wind-down time, including some time for a mental pause to reflect on the current demands of life. Addressing worries before going to bed will help prevent the bad habit of bedtime becoming a time when we turn off the lights and turn on racing thoughts in our minds. A grown-up bedtime routine should be simple and unstimulating, and should include whatever activities you find relaxing. Popular choices are reading, yoga, a hot bath and music. It’s smart to set a curfew for your devices an hour or so before bedtime. The content is often stimulating, and the blue light can trick your brain into thinking it’s still daytime.

If you miss childhood days when sleep was sweet, deep and carefree – don’t despair. Instead, create a sleeping space where you feel happy and relaxed. Set up your environment to maximize your comfort. Then prepare your mind and body with a consistent routine. Before you know it, you’ll be sailing off to the Land of Nod.

About Ellen Wermter

Ellen Wermter is a board-certified family nurse practitioner through the American Nurses Credentialing Center and a member of Sigma Theta Tau National Honor Society. She earned her Bachelor of Science in Nursing at the University of Virginia and her Master of Science at Virginia Commonwealth University and is a member of the Virginia Council of Nurse Practitioners (VCNP). Ellen is a dedicated sleep professional certified in cognitive behavioral therapy for insomnia who actively treats patients full time. In addition to her clinical work, she is a regular contributor to media about the science of sleep and healthy rest. Her expertise has been featured in publications such as Reader’s Digest,  Elite Daily, Offspring and Women’s Running.

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.

Afternoon naps. Falling asleep in the back seat of the car. Having a favorite blankie to help you drift off. Kids know what they’re doing when it comes to sleep. In honor of Better Sleep Month, we’re encouraging you to reconnect with your inner child and sleep like a kid again.

Take Advice from the Experts

To sleep like a kid, you’ve got to think about sleep like a kid does. We went straight to the source and posed all of our pressing questions about sleep – do we need 8 hours of shut-eye every night? Should we sleep in a dark room? Should we check under the bed for monsters? The answers we got were quite entertaining.

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“What’s a Good Night’s Sleep? About 380 Hours.”

Kids might not have the best understanding of time management, or frankly how many hours are in the day. But it’s clear they know that getting enough sleep is important.

• Stick to a routine. No matter how old you are, you can be mighty cranky when you don’t get enough sleep. Adults can benefit from consistent sleep schedules that allow for enough hours of sleep – just like youngsters sleep better when they adhere to the sleep schedule their parents set.
• Find the ideal bedtime. Kids don’t always recognize when they’re getting overtired and wired. But you can. Observe what time of day you normally begin to slow down and exhibit physical fatigue. Try to get to bed before then so you don’t get a second wind.

“The Trick to Making Monsters Go Away Is to Hide under the Covers”

While monsters might not exist (shh don’t tell the kids!), kids understand the benefits of a comfortable sleep environment.

• Ban clutter. Kids can’t sleep when there are monsters under their beds. Adults can’t sleep when there is junk under their beds. Keep your bedroom somewhat sparse and your accessories to a minimum to create a calming environment.
• Put tech on timeout. “Come on, Mom! Just a few more minutes!” You don’t let your kids get away with it, so eliminate the double standard. Reducing screen time in the hours before lights-out may help promote earlier sleep onset. Start by entirely banishing the TV and other electronic devices from the bedroom.
• Delve into darkness. Some kids may be afraid of the dark, but a dark room is the best type of room to help you fall asleep. Choose room-darkening blinds, shades or drapes that allow you to plunge the room into peaceful darkness for sleep, but let the sunshine in the rest of the time.

Expert Sleep Tip: “Count to a Million”

Falling asleep and staying asleep at night can sometimes be a challenge. However, our “experts” know exactly what to do to get you sleeping soundly.

• Try sleep aids. Kids might need a bedtime story to wind down. You might need yoga nidra, a weighted blanket, melatonin, and pink or white noise. Explore different types of sleep aids to find something that will help you get the extra zzz’s you need.
• Time for tea. Chamomile tea might not be a fan favorite for youngsters, but it’s a great drink that can help you settle into slumber. The flavonoid apigenin creates a calming response in the brain so that we feel sleepy.
• Music of the night. Tossing and turning all night? Hit “play” and let the sweet sounds of classical music become your nighttime lullaby.

“I Love My Bed. It Has Comfy In It.”

Kids clearly see that a good, quality mattress plays an important role in getting your best zzz’s. They also know that if your mattress doesn’t provide you comfort, it’s not going to work out between you two.

• Find your mattress match. In order to find the mattress of your dreams, it’s important to check out a new one. We don’t recommend buying a mattress without rest testing your options first.
• Reevaluate your mattress. Just like kids, adults can outgrow their beds too. If you’ve had your mattress for at least seven years, it’s time to think about getting a new one.

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Want More Tips?

You don’t need to put on special superhero PJ’s or hug a stuffed giraffe to sleep like a kid again. (Unless you like those things, of course. We won’t judge.) There are lots of ways you can become educated and involved in your sleep health during Better Sleep Month. Here are a few ways we can help you sleep like a kid again:

• Follow along on the BSC’s Facebook, Instagram and Twitter to see entertaining sleep perspectives from kids throughout May. Be sure to share and like this fun sleep advice, and use #SleepLikeAKid and #BetterSleepMonth in any of your posts!
• Check out Sleep Savvy and BedTimes for great sleep-related content
• Take The Better Bed Quizzz so you can start sleeping better at night, if shopping for a new mattress

So look through the eyes of the world’s greatest sleepers (young children) this Better Sleep Month, and maybe rediscover your younger self by hearing sleep advice from the youthful.

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.