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.

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

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.

Read the report.

This new wave of research analyzed the relationship between quality of sleep and loneliness. For instance, over half of those who are isolated are more likely to be female (55%), compared to over half of men who are not isolated (53%). When looking at the different generations, people between the ages of 18 and 34 were the most isolated group and were more likely to sleep poorly, compared to their older counterparts.

According to a study by the American Association of Retired Persons (AARP), 31% of people ages 18 and over felt lonely during the holiday season sometime during the past five years, and 41% have worried about a family member or friend feeling lonesome. Not asking for help, feeling the need to complete everything yourself, and overall stress and anxiety can all trigger feelings of isolation and loneliness that may contribute to a lack of sleep. The BSC research revealed three findings shared by poor sleepers who felt isolated.

The top three findings from the research were that the worst sleepers tend to have difficult interpersonal relationships, have financial challenges or are heavy social media users. These individuals may struggle with the following:

• Holiday gatherings with family and friends: The holidays are a time of year where family and friends get together, but high expectations – such as having the perfect gifts, trees or decorations – may be stressful and overwhelming for some. Additionally, not having anyone around to celebrate with during the joyous time of year may make people feel isolated and lonely. Based on the BSC’s research:
  • Adults who agree (completely or somewhat) that they wish they had more friends represent almost half of poor sleepers (46%).
  • Poor sleepers are nearly twice as likely (1.77 times) to have difficulty in social situations.
  • Additionally, those who are isolated are more likely (37%) to be single (never married), compared to those who are not isolated (27%).
• Struggling with holiday budgets: The National Retail Federation found that consumers spent $1,007 on average for items such as gifts, decorations and candy, as well as other purchases for their family and themselves during last year’s holiday season – and that didn’t even include spending for holiday travel. The holidays may possibly bring up financial concerns from unreasonable spending on gifts or from not having the means to pay for certain gifts, which may trigger stress. According to the BSC’s study:
  • Those who are isolated agree (somewhat or completely) that for the most part they live paycheck to paycheck (55%), compared to those who are not isolated (44%).
  • Those who are isolated agree (somewhat or completely) that they generally have enough money to pay only for necessities (54%), compared to those not isolated (42%).
• Seasonal social media usage: It’s easy to use social media to check in on family and friends, especially if they live far away and you’re unable to visit them. It might even be so easy to get caught up in their posts about family gatherings and parties with significant others that it leads to excessive social media usage throughout the day – even before bed. The research found that those who are isolated are more likely to check social media before bed (39%), compared to those not isolated (27%). Going on social media right before bed is more likely to negatively impact quality of sleep.

“We all know that the holiday season is supposed to be ʽthe most wonderful time of the year,’ but it actually could be one of the loneliest times of the year for many people,” said Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “Not only do these people feel isolated, but they’re also having trouble getting back to sleep and are frequently waking up tired in the morning. Holiday pressures are often to blame. If we can provide these people with tips on how to improve their sleep habits as we approach the holidays, then hopefully we can help them feel less isolated.”

People such as the elderly, empty nesters and those who are grieving the loss of a loved one could be more prone to experiencing loneliness during the holiday season. Interestingly, the BSC research found that these older generations and retired individuals are less socially isolated in America. Contrary to popular belief, those who are not isolated are more likely to be aged 55+ (39%), compared to those who are isolated (26%). Additionally, those who are not isolated are more likely to be retired (26%), compared to those who are isolated (15%).

*2,000 surveys were fielded from April 10-18, 2019, among a representative sample of U.S. adults (age 18+). Analysis was conducted to establish a Sleep Index (SI) that can be used to track America’s sleep quality over time. The index was used to create three groups, which are poor sleepers, average sleepers and excellent sleepers.

View the full report.

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.

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 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.

For some of us, work is a real snoozer. For others, the stress of our job or a nightmarish work environment brings on nightly fits of restless tossing and turning. The 2019 State of America’s Sleep research study reveals the effects that lack of sleep has on work performance. (Hint: When one isn’t going well, the other suffers.)

Working Longer and Sleeping Less

According to the Bureau of Labor Statistics, full-time workers put in an average of 8.5 hours a day during the week. Working adults in the State of America’s Sleep study report sleeping just 6.84 hours on average a night. That means all of us wage earners spend about 100 more minutes on the clock than in bed every day, and we’re getting far less than the 7-8 hours of sleep that experts recommend.

“If you could choose to either spend an extra hour and a half in bed asleep every day or be at the office, you’d struggle to find someone who would choose work,” said Mary Helen Rogers, vice president of marketing and communications for the Better Sleep Council. “But that’s the reality of how the majority of us spend our time.”

Tired. Underperforming. Even Dangerous

Staying up late to finish a report. Picking up a second shift of overtime. Taking on a ride-sharing gig at night. (Sound familiar?) You may think trading sleep for work is a way to stay ahead. Think again:

• The American Academy of Sleep Medicine found that as little as an hour or two of sleep loss contributed to a 19% drop in productivity
• A study published in the Journal of Occupational and Environmental Medicine found a high correlation between sleep deficiency and physical pain in healthcare workers, with a third of those workers reporting enough pain to interfere with working

Less Sleep Means Less Job Satisfaction

It’s not just your job that affects your sleep. It appears that sleep (or lack of it) has a lot to do with how you feel about your job too.

Nearly six out of 10 employed adults (57%) who answered the State of America’s Sleep study classified themselves as poor sleepers. Compared with workers who said they were excellent sleepers (29%), poor sleepers were:

• More than twice as likely (2.3 times) to not enjoy the work they do
• More than twice as likely (2.4 times) to feel undervalued at work
• About twice as likely (2.2 times) to dislike their colleagues
• 50% more likely (1.5 times) to feel under pressure at work

Establish A Good Work-Sleep Balance

Want to be a rock star at work? Try sleeping in. Really. A well-rested you is a sharper, more effective performer. So set a sleep schedule, close the curtains and practice good sleep hygiene to ensure you’re getting the rest you need every night.

Wish you loved your job more? Spend more time in bed dreaming about being blissful at work. With a good night’s sleep, you’re far likely to feel better about whatever situations work throws at you.

Sources:

• https://www.bls.gov/charts/american-time-use/emp-by-ftpt-job-edu-h.htm
• https://aasm.org/poor-sleep-at-night-could-mean-decreased-work-productivity-in-the-morning/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3720240/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4340239/

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 was 100. The index was used to create three groups, as depicted below, for analysis purposes.

Work and Sleep Research Findings

According to our survey, U.S. adults say they need 7.18 hours of sleep on average a night to feel productive at work the next day. However, people who work don’t get this amount of sleep.

• Employed adults sleep an average of 6.84 hours per night
• More than one-third of them (41%) get less than 7 hours of sleep per night
• Over half of them (54%) often or frequently wake up feeling tired
• Employed adults are less likely to be “excellent sleepers” than the adult population at large.

The State of America’s Sleep survey suggested that work-related circumstances correlated with poor sleep. Employers who develop strategies to alleviate these work-related stressors should expect a positive impact on their employees’ sleep and increased productivity. Alternatively, employees who suffer work-related stress can change employers and seek a work culture that is more conducive to better sleep, improving their productivity by the same token.

Work-Related Factors That Impact Employees’ Sleep Negatively

• Pressure at work
  • Employees who agree (somewhat or completely) that they are under pressure at work represent 44% of poor sleepers/30% of excellent sleepers. (Workers who are poor sleepers are 1.5 times more likely to feel under pressure at work.)
• Not feeling valued at work
  • Employees who disagree (somewhat or completely) that they feel valued at work represent 22% of poor sleepers/9% of excellent sleepers. (Workers who are poor sleepers are more than twice as likely [2.4] to not feel valued at work.)
• Not enjoying work
  • Employees who disagree (somewhat or completely) that they enjoy the work they do represent 18% of poor sleepers/8% of excellent sleepers. (Workers who are poor sleepers are more than twice as likely [2.3] to not enjoy the work they do.)
• Not feeling respected at work
  • Employees who disagree (somewhat or completely) that they work in a respectful environment represent 14% of poor sleepers/5% of excellent sleepers. (Workers who are poor sleepers are nearly three times as likely [2.8] to not work in a respectful environment.)
• Not enjoying co-workers
  • Employees who disagree (somewhat or completely) that they enjoy their colleagues represent 11% of poor sleepers/5% of excellent sleepers. (Workers who are poor sleepers are twice as likely [2.2] to not enjoy their co-workers.)
• Not working in a friendly environment
  • Employees who disagree (somewhat or completely) that they work in a friendly environment make up 12% of poor sleepers/4% of excellent sleepers. (Workers who are poor sleepers are three times more likely to not work in a friendly environment.)

Other factors outside of work also impact employees’ sleep. Employers and employees alike can have an impact on these factors to improve sleep and impact productivity at work. For example, employers who educate staff about ways to improve their sleep and develop strategies to help employees gain better sleep should be rewarded with improved productivity.

Non-Work-Environment-Related Factors That Impact Employees’ Sleep Negatively

• Nightly routines detrimental to sleep:
• Checking social media right before bed (poor sleepers 43%/excellent 36%)
• Watching TV right before bed (poor sleepers 68%/excellent 59%) and/or sleep with the TV on (poor sleepers 32%/excellent 25%)
• Eating a snack right before bed (poor sleepers 21%/excellent 16%) and/or have their last meal one hour or less before bed (poor sleepers 23%/excellent 16%). (Workers who are poor sleepers are 1.3 times more likely to eat a snack before bed and are 1.4 times more likely to have their last meal one hour or less before bed.)
• Not meditating (or praying) right before bed (poor sleepers 15%/excellent 21%). (Workers who are poor sleepers are 1.4 times less likely to meditate/pray before bed.)
• Using over-the-counter or prescription medication to help fall asleep often or frequently (poor sleepers 15%/excellent 8%). (Workers who are poor sleepers are nearly two times [1.9 times] more likely to use medication to help them fall asleep.)
• The absence of leisure activities also impact sleep negatively:
• Employed adults who agree (somewhat or completely) with enjoying the weekend at home and not going out represent 75% of poor sleepers/69% of excellent sleepers
• Employed adults who disagree (somewhat or completely) with enjoying the following hobbies are more likely to sleep poorly:
  • Meeting new people (poor sleepers 24%/excellent 16%)
  • Exercising (poor sleepers 22%/excellent 16%)
  • Participating in sports/competitive activities (poor sleepers 49%/excellent 38%)
  • Watching sports on TV (poor sleepers 38%/excellent 25%)
  • Watching sports in-person (poor sleepers 37%/excellent 25%)
  • Gardening (poor sleepers 41%/excellent 32%)
  • Attending live plays/theater (poor sleepers 34%/excellent 23%)
  • Attending live concerts (poor sleepers 25%/excellent 19%)
  • Participating in sports/competitive activities (poor sleepers 49%/excellent 38%)

Survey Details: Better Sleep Council September 2019