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.

It’s always nice when spring is here – but those of us with seasonal allergies might be a bit concerned about how this season affects our sleep. And with good reason! A study published in the Archives of Internal Medicine showed that people with hay fever and other allergies have difficulty sleeping. These folks are also more than twice as likely as non-allergy sufferers to deal with sleep disorders like insomnia.

Why Do We Get Allergies?

Allergies come about when pollen (abundant in the spring) and other allergens, such as house dust and pet dander, irritate the nasal passages. This causes symptoms such as sneezing, runny nose and watery eyes, and affects up to 50% of all Americans.

Insomnia, sleep apnea (irregular breathing) and other sleep disorders affect up to 30% of Americans.

What Causes Allergies to Get Worse?

Allergy symptoms tend to get worse during the night for a variety of reasons. Allergies cause the nasal passages to swell, so there’s less room for air to pass through, making nose breathing difficult. Cortisol, an anti-inflammatory hormone, is at its lowest level overnight. This causes a higher level of inflammation in the nose and lungs. Lying down to sleep brings gravity into play, and that can cause congestion to shift, making nose breathing even more difficult. Also, exposure to dust mites and pets is more common at night, which increases allergy symptoms. And histamine, which is actively involved in the regulation of sleep, may worsen allergy symptoms.

With all of this going on, it’s easy to see how breathing through the mouth could cause a dry mouth or sore throat. Postnasal drip from a runny nose can cause you to cough. Interrupted breathing, or sleep apnea, can lead to snoring. And when we’re not breathing properly, we’re more likely to get a headache. All of these things also interfere with our sleep.

It’s no surprise that the worse the allergy symptoms are, the more trouble people have both getting to sleep and staying asleep. And even when they do sleep, allergy sufferers often report that they feel sleepy during the day. Most say that their allergy symptoms, like sneezing and sniffling, also disrupt their partner’s sleep.

What Can You Do?

So what can we do during allergy season to help us get a good night’s sleep?

Make the Bedroom Ideal for Better Sleep

• Keep technology out of the bedroom.
• Keep the bedroom dark, cool and quiet.
• Keep bedroom windows closed to prevent allergens from coming in with the breeze.
• Check your heating and air conditioning systems. Make sure filters are clean.
• Change sheets and pillow cases regularly. Use natural fabrics and natural cleansers for your linens.
• Protect yourself from dust mites by using plastic covers for your mattress and pillow to avoid exposure at night. If your bed is older than 7 years old, consider buying a new mattress. Pillows should be replaced every 6 months, and certainly never be kept longer than 2 years. Look for a pillow that fills the gap between your head and shoulders when you lie down.
• If you have pet allergies, keep your pets off the bed, and if possible, out of the bedroom.
• Vacuum carpets and furniture often. Some vacuums come with an extra allergy filter built in. If you have wood or tile floors, keep them free of dust and pet dander.
• To add moisture to the air, consider using a humidifier. Make sure the water is changed frequently so that mold doesn’t grow.

Take a More “Natural” Route

• Take a steam bath to help loosen up congestion so you can breathe more easily.
• Shower before bed. This helps to wash off any of the pollen or other allergens that transferred onto your body during the day.
• Have a cup of hot tea (herbal tea, not caffeinated!) or hot water with lemon to loosen up congestion. Try to avoid caffeine late in the day.
• Use a nasal saline rinse. This helps reduce the swelling in the nasal passages, and also washes out any pollen that might be in the nose. Nasal decongestant sprays are not recommended for allergies, as long-term usage (more than 3 days) can actually make the nose more inflamed.
• “Unplug” yourself from computers and other electronic devices an hour before bed.

If your allergies continue to keep you from getting the sleep that is so important to your health and well-being, talk with your doctor or allergist to get a full evaluation and figure out your treatment options.

Sleep well!

Lissa

Source:

• https://www.sciencedaily.com/releases/2006/09/060918192311.htm

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

Read the report.

The BSC launched wave two of “The State of America’s Sleep” in January 2020, but then completed another round of research in March 2020, to compare sleep habits during the COVID-19 pandemic.  Themes such as spikes in stress, health worries and economic concerns emerged from the study:

• Stress Skyrockets:
  • In January 2020, four in 10 (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.
• Sleep Suffers:
  • • 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%).
• Economic Woes:
  • • 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).

“It’s no surprise that COVID-19 negatively impacted Americans’ health and the extreme two-month sleep shift is alarming,” said Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “However, if we take our findings and help Americans unwind and sleep better during this pandemic, we’ll fulfill our role as the Guardians of America’s Sleep.”

About the BSC
The Better Sleep Council is the consumer-education arm of the International Sleep Products Association, the trade association for the mattress industry. With decades invested in improving sleep quality, the BSC educates consumers on the link between sleep and health, and the role of the sleep environment, primarily through www.bettersleep.org, partner support and consumer outreach.

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

Your bedroom is not only your sanctuary. It’s your retreat from the world, your place of rest –  it’s the one room where you spend most of your time. And with everything going on during the COVID-19 pandemic, you’re practically spending all your time indoors. With kids being home from school and with everyone required to work from home, areas like kitchens – and even bedrooms – are being transformed into classrooms and home offices. Being cooped up in the house and spending all this time indoors may bring stress levels to an all-time high, and you may be struggling to maintain your sleep sanctuary as well. However, there is a way to get quality sleep during stressful times like these, and that is with feng shui.

Feng shui shows us how, with just a few simple adjustments, the energy in the bedroom can work for you to achieve better sleep.

Size Matters

When it comes to both size of the bedroom, and size of the bed, we’re looking for that Goldilocks fit: not too big, not too small, but just right! We are at our most vulnerable when we are asleep. If the room is too big, it can be difficult for us to fully relax enough to sleep soundly. This feeling of needing to be on alert is a survival instinct from way back when. If the room is too small, we can feel cramped, or trapped like we’re in a prison cell.

If you’re looking to upgrade your mattress (and if so, we currently recommend searching online), there are a few things to keep in mind:

• A twin-size bed is generally too small for an average-sized adult to feel comfortable in. Most colleges provide XL twin mattresses in their dormitories for this reason.
• A full-size or queen-size bed is usually a good fit for most adults.
• Most couples are happy with a queen mattress. If you prefer a king, look for one that does not have split box springs under the mattress, so as not to create disharmony in your relationship, according to feng shui.

The Command Center

Feng shui says that the bed should be placed in a “commanding position” in the bedroom. When you are lying in bed, you should be able to see the door in front of you so that you have a feeling of safety and stability – you can easily see when someone or something enters your space. The wall opposite the door is the best place to position the bed. At the same time, you do not want to be directly in front of the door. The head of the bed should be placed against a wall, and there should be a headboard to stabilize the bed’s position in the room. Ideally there should be equal space on either side of the bed so each person can get in and out easily, and the room feels balanced. You also want to have access to turning on the light quickly and easily.

When rearranging your room, avoid putting the head of the bed under a window. Windows represent the gateway from the bedroom to the outside world. Having your head right under a window affects sleep from all the energy that comes from the outside – including noise, light, wind, scents and shadows. When you sense something unfamiliar, that survival instinct kicks in and you wake up, and it can be difficult to fall back asleep.

Circulation

It is important that energy be allowed to circulate freely throughout the room, and around and under the bed. For this reason, clutter should be kept to a minimum. The bed should be elevated off the floor on a frame or a platform, not placed directly on the floor. Don’t store boxes, books or shoes under the bed; leave that space open for air to flow through. Don’t overcrowd the room with furniture, and as much as it may be difficult, keep any work-related or exercise-related items out of the bedroom.

Although it might be a challenge right now, try to maintain a clean and organized bedroom as best as you can. A room like this helps you to feel more relaxed, and that is good preparation for sleep.

Décor

When it comes to new décor, shop online for colors that are soothing and relaxing. Nature’s colors – blues, greens and browns – are ideal. Think of the sky, a field of trees, a beautiful meadow: this is the feeling you want to evoke. Warm colors signify activity and are energizing, so avoid colors like bright reds, pinks and oranges. If you like those tones, go for muted versions such as peach, maroon or lavender.

For wall décor, add artwork that makes you feel happy. A beautiful floral design is more likely to make you feel relaxed than a painting of a shipwreck, for example. Think about what you see when you first wake up in the morning and how you want it to make you feel.

It is always best to keep electronics out of the bedroom, but if you insist on having a TV in the room, consider keeping it in a media cabinet behind closed doors. You can also cover it with a pretty blanket or piece of fabric when not in use. This way you don’t have a big black void taking up valuable space in the room.

Lighting should be set on dimmers wherever possible, so you can control the light in the room and have options for how much you need during any time of day.

Comfort is Key

Feng shui recognizes how important it is that the bedroom be a comfortable place to rest. The room needs to be cool – between 65 and 67 degrees Fahrenheit is good. The room should also have good window treatments to block out light from outside. Most importantly, your mattress is the foundation of a good night’s sleep. Invest in the best mattress you can afford. And make sure your mattress continues to support you with time. Mattresses generally need to be replaced at least every 7 years, so keep checking to make sure your mattress is in good shape.

Bedding is also important. Pure cotton is best, as it breathes. A standard rule of thumb is that the higher the thread count, the softer the sheets. Blankets should also be soft and cozy. And don’t go crazy with the pillows! Beds with too many decorative pillows can feel cluttered and crowded. You need one great pillow to actually sleep on – one that works for your preferred sleep position.

A good night’s sleep prepares us for a good day’s activity. When we implement some of these feng shui strategies in the bedroom, it helps us to have good energy, too!

Sweet dreams!

Lissa

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 like a firm mattress. He prefers a pillow top. You stick to your share of the comforter. She monopolizes it like a zero-sum game. If these or other nighttime disturbances and sleep differences are keeping you awake, it might be time to consider a sleep divorce.

So, What Is a Sleep Divorce?

It’s not as dramatic as it sounds. A sleep divorce just means you’ve agreed to sleep in separate spaces for the sake of getting deeper, more healthy sleep. And it’s surprisingly common. According to our research, more than 25% of couples are opting for this arrangement. For some, that might mean moving into individual beds in the same room; for others, it could mean sleeping in different rooms to maximize those 40 winks.

Isn’t That Going a Little Too Far?

Think Lucy and Ricky Ricardo slept in matching twin beds because of strict network television censorship alone? Think again. Believe it or not, as recently as the 1960s nodding off in separate beds was considered in vogue. And if that seems strange, consider that prior to modern times whole families and often their livestock would hit the hay in one place to stay warm and conserve space. Throughout the eras, whatever worked best seems to have been the rule of thumb.

Danger: Snoring May Lead to Separation

Hoping your love alone will get you through the night? Studies show that over time the benefits of sleeping together can turn negative if healthy sleep is sacrificed. A 2016 study conducted by Paracelsus Private Medical University in Nuremberg, Germany found that sleep issues and relationship problems tend to happen at the same time. Chainsaw snoring that keeps one person up won’t be easily forgiven and forgotten the next morning. Even seemingly smaller incompatibilities like amount of lighting, mismatched schedules or temperature preferences can build up resentment and lead to conflict.

Good, Quality Sleep Matters

That animosity isn’t unfounded. We all need good sleep to be at our best. Deep, restorative sleep is essential for short-term and long-term health. When we sleep well at night, our body gets to work healing and repairing itself, promoting healthy cognitive functioning and bolstering and supporting our immunity. Without it, a host of issues can emerge. Poor sleep and sleep deprivation can lead to lowered immunity, depression, diabetes, heart disease, obesity, emotional health issues and even car accidents.

Heading to Sleep Splitsville

No matter what you decide, it’s important that you’re both happy with the situation and feel respected. If you decide to pursue a bedroom breakup, try following the points below:

• Find time to communicate your needs with your partner in a caring and honest way.
• Avoid feelings of rejection by being intentional about creating times for intimacy and connection outside of nocturnal hours.
• Keep your rooms or beds open to visitation.
• Schedule nights together when you don’t have work or other pressures in the morning.

The Bottom Line

If you’re still on the fence, consider taking smaller steps instead.

• Make your room a sanctuary with limited distractions like cell phones, work or TV.
• Earplugs and a sleeping mask can minimize snoring and light disturbances. A white noise machine or fan can help too.
• If you’re in need of a new mattress, there are simple steps you can take to find the one of your dreams!
• You might be sleeping apart every night, but a sleep divorce shouldn’t impact your sex life! Remember to still make time for intimacy between you and your partner.
• And maybe most importantly, schedule bedtimes to get the recommended 7-8 hours of sleep a night for adults.

You might be surprised at the big results these small changes can bring.

Sources:

• https://www.healthline.com/health-news/cant-get-shut-eye-sleep-divorce-may-work-for-you#But-are-sleep-divorces-harmful-to-a-relationship
• https://www.goodhousekeeping.com/life/relationships/a28750269/what-is-sleep-divorce-meaning/
• https://www.psychologytoday.com/us/blog/between-you-and-me/201912/should-you-be-considering-sleep-divorce
• https://www.doctoroz.com/article/get-sleep-divorce-dr-oz-shares-5-tips-help-you-cohabitate-better

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.

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.

’Twas a night close to Christmas, and all through your house,

Nobody’s awake. Not your kids. Not your spouse.

It’s late in the evening. And your day is a wrap.

So you settle in for a long winter’s nap.

But you’re tossing and turning. Your brain’s all a scatter.

“I’m wide awake! Ugh! What’s the matter?!”

It’s been tougher to sleep. There must be a reason.

Turns out your problems may be caused by the season.

Like it or not, the changing seasons impact your sleep. Now that winter is near, you’ve got some new challenges to face. Here’s a quick guide on some factors that can hamper sleep in winter and what you can do to survive the season.

Gingerbread Cookies. And Eggnog. And Ham. And Christmas Ale. And …

From Thanksgiving through New Year’s Eve, we’re surrounded by tasty foods and delicious beverages. Changes in your eating habits during the holidays, like having meals later than normal or consuming extra caffeine throughout the day, can disrupt your sleep with heartburn, indigestion, insomnia or just a few extra middle-of-the-night bathroom visits.

It’s not just you that can suffer from holiday overindulgence. Alcohol relaxes your muscles, including those in your mouth and throat, which can compromise your airways. Translation: loud snoring and a sleep partner who’s wide awake.

SURVIVE IT: To avoid sleep Scrooges, like insomnia and heartburn, be mindful of what and when you eat. Try limiting caffeine, alcohol or heavy meals to the early evening. (Still tossing and turning at night? Try a sleep aid.)

A Season-Long Dry Spell

Cold air is drier air. Dry air leads to chapped lips, itchy skin, scratchy throats and dry noses. At best, these uncomfortable conditions can annoy you when you’re in bed trying to get to sleep. At worst, they leave you vulnerable to colds and infections. And we all know how hard it is to get restful sleep when you’re sick.

SURVIVE IT: Try using a humidifier in your bedroom to keep your nasal passages moist. (We like models with aromatherapy capability. Especially when used with lavender essential oil.) Drink plenty of fluids. Take warm, not hot, showers and apply lotion right after you towel off to lock in moisture for your skin.

Chill Time

The frigid temperatures and whipping winter winds outside drive us inside, where we immediately kick up the thermostat to 72°F or more. (Guilty, as charged.) That’s fine when we’re awake. But our body temperature naturally falls when we sleep. Rooms that are too warm can disrupt this biological sleep pattern, keeping us awake.

SURVIVE IT: The ideal bedroom temperature is around 65-67°F. Set your programmable thermostat to drop to that level shortly after your usual bedtime so you’re cozy and warm when your head hits the pillow, but cool as a snowman once you’re asleep.

Shedding Light on Melatonin

Melatonin is a sleep-promoting hormone produced by your brain in response to darkness. Gloomier days and earlier sunsets in winter can trigger melatonin release throughout the day, leaving you feeling groggy in the morning and fatigued by mid-afternoon.

Unfortunately, you may also feel more awake at bedtime because you never got the distinct, intense release of melatonin that you did during summer when long, sunlit days turn to dark nights.

SURVIVE IT: Regulate your melatonin and your internal clock by getting ample exposure to daylight during the winter. Sit by a window right after you wake up. Bundle up and take a walk at lunch.

Sources:

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/
• https://www.health.com/sleep/sleep-better-winter
• https://www.wsbradio.com/weather/cold-air-dry-air-low-indoor-humidity/NtFy5HD9Gp4uqfyBUVFSuM/
• https://www.verywellhealth.com/aromatherapy-for-sleep-89673
• https://www.alaskasleep.com/blog/sleep-tips-for-the-holidays
• https://health.clevelandclinic.org/can-best-combat-effects-dry-winter-air/

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 research fielded by the Better Sleep Council (BSC), poor sleep is closely correlated with feelings of isolation. Unfortunately, poor sleepers may struggle even more with emotional loneliness in the coming weeks because so many holiday traditions call for gathering with family and friends.

The Sleep-Isolation Association

The State of America’s Sleep study asked individuals several questions related to sleep quality. Based on their answers, we assigned them a Sleep Index score. While one in three (33%) American adults earn a score that qualifies them as excellent sleepers, more than half (56%) fall into the poor sleeper category.

A deeper dive into the data looked for other traits common to poor sleepers that are not prevalent in other sleep groups. It turns out, poor sleepers have a greater difficulty establishing interpersonal relationships and navigating social situations – which ultimately leads to feelings of loneliness and isolation.

Poor Sleepers Have a Tough Time Connecting

According to BSC research, nearly half of poor sleepers (46%) wish they had more friends. Contrast that with 61% of excellent sleepers reporting that they enjoy deep, meaningful relationships with people outside of their family. Poor sleepers are also 1.5 times more likely than excellent sleepers to say they want to go out, but don’t have anyone to join them.

“How connected we feel to our fellow humans affects happiness, but it also impacts physical health,” said Ellen Wermter, board-certified family nurse practitioner. “Those who are lonely and more socially isolated have higher mortality rates. The BSC surveys show that poor sleep and loneliness go hand in hand, findings that are consistent with previous research on sleep and relationships. Those reporting difficulty with their sleep were more likely to also report struggling to initiate and maintain friendships. Strong social bonds are imperative to health and well-being.”

Poor Sleepers Aren’t Merry Makers

Whether it’s Thanksgiving dinner with extended family or the obligatory office holiday party, poor sleepers are apt to struggle in a group setting. Research reports poor sleepers are 1.77 times more likely than other groups to have difficulty in social situations.

Everyone has probably experienced a time where they were surrounded by people, but still felt alone or isolated. This is a regular scenario for poor sleepers. The additional exposure to social functions during the holidays can amp up the stress.

Social Media Doesn’t Help

It would be easy to think social media could help lonely people feel more connected, but it’s just the opposite. The study linked using social media just before bed to loneliness – people who report feeling isolated are 12% more likely to check their social channels than other sleep groups.

“Most of us can relate to being irritable and less tolerant of others when we’ve experienced a rough night, added Wermter. “Mood changes from poor sleep create distance between us and those around us, conflict and anxiety. Social media use close to bedtime only seems to intensify the problem. These findings suggest that sleep quality makes a difference in how isolated a person feels. Poor nights happen to everyone from time to time, but good sleep habits and a comfortable sleep environment create more consistent sleep patterns.”

If distance keeps you away from family or friends during the holidays, social technology like video chat, can be useful to help you stay in touch. However, staying up to scroll pages and pages of other people at holiday parties will only lead to feelings of FOMO and screen time just prior to sleeping could lead to insomnia. Try limiting your screen time at least an hour before bedtime and avoid checking your phone once you’re in bed.

Celebrate the Holidays with Sleep

While you won’t probably won’t wake up and suddenly have a crowd of new friends or feel instantly compelled to karaoke “All I Want for Christmas” at the next colleague happy hour, a good night’s rest on a comfortable mattress and a consistent bedtime routine, will help you get the most out of the season.

Consistent, restful sleep can work to quell negative feelings, and change perceptions about yourself and how you relate to others. That’s true during the holidays and throughout the year.

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.