After the nightly battle of getting the kids to bed, how do parents get their much-needed rest too? For Better Sleep Month, 20 parentbloggers shared their best tips on how they sleep like a kid themselves. From picking out the comfiest PJs to checking their worries at the door, here’s what they had to say.

Aseky + Co.: Nothing relaxes me more than a warm shower, with some lavender essential oil before bed.

4 F’s Given: I found that it’s so important for me to find ways to get that much needed shut-eye. Some of the ways I do it is to take a nap during the day. I never thought a nap would be so rewarding, but it truly is. I can’t “sleep while the baby sleeps” every time because, let’s face it, there is so much to do, but I do try to nap once a day.

Balancing the Chaos: Learn how to say NO. Too many times, when I am asked for help, I typically say ‘YES’. I have learned that I do have a limit as to what I can accomplish during a day, and saying ‘NO’ will reduce my stress.

Confessions of a Northern Belle: Be active ALL day. Do you know any children who spend hours glued to a desk and computer five days a week? Even kids in school move around the classroom with enough frequency that they never experience a sleeping bottom in their desk chair. Run a couple of laps around the house (or office), dance in the shower, or jump on the couch for 20 minutes. Whatever you do, make time for physical activity during the day since aerobic exercise promotes better sleep. Or just be active ALL day like a kid and maybe you’ll sleep better at night.

Fab Everyday: Don’t underestimate the significance of a comfortable sleep environment that includes temperature-appropriate sleepwear, the ideal mattress for your body comfort, and the right amount of darkness.

Faithfully Beautiful: It’s been super important for me to make sure that I schedule that oh so needed 8 hours each night and put it on my calendar like I would any other task for the day. Being mentally prepared for the night helps me to know that I am doing what’s best for my family and myself.

Father and Us: You want to make your sleep environment as comfortable as possible. We spend a large portion of our life sleeping, so shouldn’t we make the room where that happens as pleasing as possible to be in? You want it dark and quiet and at a comfortable temperature. Your mattress is also incredibly important. You should replace your mattress at least every seven years. Also, make sure it is large enough for your needs.

Frosted Blog: I know, I know! It’s so tempting to just hop on social media and just scroll through once the kids are asleep. Or turn on the TV and catch up on your favorite shows. We avoid watching TV in our bedroom at night, and we make a point to turn off our electronics and unplug a couple of hours before bedtime. Lighting from electronics stimulates your brain and keeps you from shifting into sleep mode. Try to banish using your phone, tablets and TV from the bedroom.

Ginger Casa: Use white noise. I always wonder how travelers sleep in hotels all of the time without white noise. Some people are blessed to be sound sleepers, but not my husband and me! We need a fan, an air purifier, or a sound machine to ensure that the outside noises are quieted during the night.

Jessi Living Lovely: Check your worries at the door. If you are bringing stress to bed with you, you will not sleep well. Easier said than done, right? Resolve to keep everything that is stressful out of your bedroom. That includes work, your phone (see above) or even allowing yourself to think about work while in bed. Try keeping a journal to control and write about your worries instead of bringing them to bed with you.

Life Anchored: We keep our house at the same temperature pretty much year-round. This allows the us to wear the same style of pajamas every night, falling in with that great routine. Make sure that you are sleeping on a mattress that isn’t too old or too worn. Make sure your pillow is comfortable and my biggest thing is darkness. The kids have blackout curtains in their rooms and that helps for sure. I have a large window in my room that doesn’t have coverage, and while I love the idea of seeing the moon through it in the middle of the night, it also lights up my room making it hard to sleep. I am all about a sleep mask that is soft and comfortable to help with keeping things nice and dark.

Mamma Bear Says: For our kids, a warm cup of milk before bed puts them in the perfect state of mind. We cut down all caffeine and sugary foods/drinks 2 hours before bed. Again the plan here is not to hype us up but to help our bodies naturally relax. My husband and I love to have a relaxing cup of warm tea after dinner. It does wonders.

Modern Sports Mom: With so much going on in the typical sports parent’s life, caffeine can be a necessity. I get that. I am guilty of having an extra cup of coffee (or a caffeinated soda) in the middle of the day just to get that extra “pushˮ I need to get through my day without collapsing. The problem is consuming caffeine too late in the day can backfire. You’ll get the energy needed to keep going, but the effects can last up to 6 hours. This means that that 5 o’clock iced coffee can keep you going until 11 p.m., or later. Do the math, and consume caffeine as early in the day as possible.

Mom the Magnificent: Try your best to eat well, exercise and drink water daily. I see a huge shift in my sleep patterns the days I exercise versus the days I don’t. After dinner, avoid late-night snacking, especially food that will upset you or stimulate you. Taking care of your body has a lot to do with what you put into it.

Our Family Lifestyle: In today’s connected world, it’s important to unplug as you begin your bedtime routine. Lighting from electronics actually stimulates your brain and makes it harder to shut it down. Keep your bedroom a no electronics zone.

Project Motherhood: Keep a pad of paper and a pen at your bedside. I tend to think of things that I need to remember during this time of day and make sure to write them down for the next day. This removes the stress of forgetting and anxiety about the next day for me.

Southern Mom Loves: Being too hot or too cold can keep you from falling or staying asleep, and so can uncomfortable or restrictive clothing. Loose or stretchy clothing is best in a fabric and sleeve length appropriate for the season. Also, think about your bedding. If you tend to wake up hot, layering your bedding might make sense for you. Have a lighter layer of a sheet or light blanket under your heavier comforter so that you can shed a layer easily and go right back to sleep.

The B Keeps Us Honest: I sleep much better in a clean and clutter-free space. Now that doesn’t mean my room is always spotless, but it means I always tidy up a bit before bed. A clear space helps me to have a clear mind, which makes it so much easier to fall asleep. Plus, it’s nice to wake up to a clean slate each morning.

Porsha Carr Blog: I play classical music every night before bed. I sometimes even fall asleep with it on. It relaxes me and makes me feel good too.

The Cinnamon Mom: In addition to all of the normal thoughts and stressors you already have in your life, you’re now flooding your mind with brand-new information and distractions late at night. Between suspenseful movies, action-packed video games, and your friend’s vacation updates, you can’t possibly filter and process all of that garble in a short amount of time. Shutting down an hour in advance gives your mind time to decompress before falling sleep.

Still not inspired to sleep better? Don’t worry, we’re here to help. Learn how you can create the perfect bedroom for sweet sleep and take the Better Bed Quizzz to find the mattress of your dreams.

How do you sleep like a kid? Be sure to share your tips on social media and use #SleepLikeAKid!

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

Methodology

2,000 surveys were fielded between April 10-18, 2019, among a representative sample of U.S. adults (age 18+), using a questionnaire lasting approximately 15 minutes. Sample size provides a confidence interval of ±2.19% at 95%. The sample was provided by Dynata, one of the largest online sample providers in the country.

Respondent Profile

Sleep Index

Analysis was conducted to establish a Sleep Index (SI) that can be used to track America’s sleep quality over time. The SI is calculated using the following questions:

Q2. On average, how would you describe your sleep within the past two weeks?

Q7. Within the past two weeks, how often have you felt the following when you wake up in the morning?

The multiplicative index was scaled so the average score is 100. The index was used to create three groups, as depicted below, for analysis purposes.

Worst Sleepers In America

Worst Sleeper Persona

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

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

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

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

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

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

Worst Sleeper Data

Who are the Worst Sleepers in America?

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

Best Sleepers In America

Persona

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

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

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

Best Sleeper Supporting Data

Who are the Best Sleepers in America?

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

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

Survey Details: Better Sleep Council May 2019

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

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

Choose a Dreamy Color Palette

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

The Mattress Matters

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

Lights Out

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

Keep it Cool

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

Routine Is Key

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

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

About Ellen Wermter

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

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

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

Take Advice from the Experts

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

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

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

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

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

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

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

Expert Sleep Tip: “Count to a Million”

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

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

“I Love My Bed. It Has Comfy In It.”

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

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

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Want More Tips?

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

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

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

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

When I want to quiet my mind, unwind and snooze sounder, all I do is hit “play” and let the sweet sounds of my favorite music lull me to sleep.

Since ancient times, in regions all around the world, babies have been lulled to sleep with sweet, repetitive melodies known as lullabies. Soothing music is not just good for infants, it’s good for everyone. The slow tempo can help decrease the heart rate and, in turn, lower blood pressure – which is good, because a rapid heart rate can disturb sleep. Music has the power to calm the mind and reduce the effects of stress on the body. It can be relaxing, even hypnotic, putting us in the perfect state of mind to drift off into a deep sleep.

Studies have found that music with no defined melody and minimal fluctuations in volume is particularly good for helping you fall asleep. Instrumental music that is string-instrument based, with little or no horns and drums, can lower anxiety and bring on drowsiness. Classical music works great, as does New Age, Native American or Celtic music.

We’ve linked a few pieces you might want to add to your sleep playlist:

• The British Academy of Sound Therapy says that the most perfect song to put a person to sleep is called “Weightless.” The Academy collaborated with the Manchester band Marconi Union to produce this relaxing song. Because there is no repeated melody, the brain doesn’t try to predict the next sounds coming. According to research from Mindlab International, “Weightless” reduces anxiety by 65%. There is an 8-minute version, an extended 30-minute version, and a much longer 10-hour version. (YouTube video: https://youtu.be/UfcAVejslrU)
• “Reverie” is French for “dream,” and this classical piece was composed by Debussy early in his career. The beautiful piano sounds are gentle and meditative. (YouTube video: https://youtu.be/-SrvreW-E80)
• The first movement of Beethoven’s “Moonlight Sonata” is a masterful piece, hauntingly played on the piano. As the name suggests, this music is meant to be played at night, to soothe the soul after a long day. (YouTube video: https://youtu.be/nT7_IZPHHb0)
• This New Age music piece is specifically created to induce delta waves in the brain to help us ease into sleep. And it continues to play for 8 hours! (YouTube video: https://youtu.be/8gNWVYMa_Zc)
• Billy Joel wrote “Lullabye – (Goodnight, My Angel)” in 1993, inspired by his daughter. (YouTube video: https://youtu.be/dcnd55tLCv8)
• Sheryl Crow wrote this lullaby for her son Wyatt. (YouTube video: https://youtu.be/oHZi9qJsxvw)
• This relaxing Celtic music is played with harp and flute, and it’s dreamy and soothing. (YouTube video: https://youtu.be/BiqlZZddZEo)
• Two Native American flutes are featured on this instrumental piece composed by Peder B. Helland. (YouTube video: https://youtu.be/jO01kemz1kY)

While you’re deciding whether or not to add the soothing sounds of Celtic flutes to your playlist, consider that listening to soft music before sleep blocks out external noises, like traffic, and internal distractions, like tinnitus. The most important factor in finding music to help you sleep is to choose music that you like, that helps you to feel relaxed and comfortable.

Still experiencing restless nights? Check out my recent segment on CBS San Diego where I share my secrets to sleeping well. And make sure to sign up for the BSC’s monthly newsletter, The Snoozzze, for news you can sleep on, expert tips, the latest research and much more.

Sweet dreams!

Lissa

The Better Sleep Council conducted a survey on sleep habits, and while both men and women performed poorly – men’s sleep habits edged out women.

But not so fast on the bragging rights, guys. The survey results revealed a measly 3-point difference between men and women. And collectively, men and women on average scored a less-than-impressive grade of C-. Which means we all might not do it the same, but when it comes to sleep, we all could do it a little better.

Here’s what the research said:

• Stressing about sleep. Our survey found that women tend to place a higher priority on sleep than men. But women were also more likely to feel stressed about getting enough of the good stuff and making it count.
• Alcohol and sleep: Men need liquid courage. Who knew? Men take a little more coaxing to get under the sheets than women. Our study revealed they often needed a few rounds of cocktails before hitting the hay.
• Perhaps, three is too much company – when it comes to sleep.  Women were more likely to allow kids and pets in the bed, resulting in frequent interruptions and decreased restorative sleep.
• Waking up on the right side of the bed. When it came to rating how refreshed they felt after an 8-hour stint, more women reported waking up exhausted. And more men said they woke up feeling refreshed.
• Putting a priority on sleep. This is where women and men perhaps see eye-to-eye. Almost half of all participants, men and women, said they do it for 7-8 hours on a regular basis.

Expert Tips for Better Sleep

Want to get better in bed? Steal more zzz’s with help from BSC consultant, R.N. and certified sleep educator Terry Cralle:

• Schedule your sleep. Place a high priority on the stuff of dreams and schedule your 8 hours a night before everything else. The rest of your life will thank you.
•  Bedrooms are rated XXX and ZZZ only. There are two reasons, and two reasons only to be in your bedroom. Make it an exclusive sleep and romance zone, with no paying bills, no folding laundry, no talking on the phone and no arguing over finances to get the best chance at a restful night.
• Do it in the dark. The darker your room, the better your sleep. Period. Even dim light can sabotage a good night’s rest. Cover all light-emitting objects like electronics, digital displays or even that bedside clock. Turn off nightlights and lights in the hall.
•  Do it without electronics. The first rule of sleep is you do not bring electronics into the bedroom. The second rule of sleep is you do not bring electronics into the bedroom. Even that nighttime setting on your phone isn’t enough to stop blue light from interfering with quality slumber, so power down an hour before bed.
• Show some leg. If you get hot at night, try simply slipping a leg out of the covers. It’ll help regulate your body temperature to keep you at the optimal level for deep, restful sleep.
• Consider a sleep divorce. If your partner is keeping you up at night with tossing and turning, loud snoring, or even because of a temperature preference, it might be time to get a sleep divorce and move to separate bedrooms. Because true love is forever, but only if it can last a night of no sleep.
• Set the mood. Make your bedroom a sleep sanctuary. Eliminate all clutter. Any visual chaos creates conscious and subconscious levels of stress that can negatively impact sleep.
• Slip into something more comfortable. Dress for bedroom success. Don’t wear street clothes, athleisure wear, or that ratty old T-shirt you got from your after-work soccer league. Make comfort your priority when it comes to nighttime attire.

Sleep IS the new status symbol

Gone are the days of touting just how little you snooze. Bragging about your skills in bed – as they relate to sleep, of course – is all the rage. Sure, at the Better Sleep Council (BSC), we’ve always been on this trend. And we know that getting 7-8 hours of sleep each night has a long list of benefits, including helping you maintain a healthy weight, feel energized, concentrate more easily and protect your long-term health. As your go-to sleep resource, we want to give you the tools to sleep more soundly all year long. But for May’s Better Sleep Month, why not go ahead and brag about your efforts as you’re upping your sleep skills?

Are you ready to get better in bed this month?

There are numerous ways you can get involved in Better Sleep Month this May. Here are a couple of ways the BSC will help you up your game between the sheets:

• Check out our monthlong sleep series, “31 Ways to Be Better in Bed!” on the BSC’s Facebook and Twitter channels, featuring tips from BSC consultant, R.N. and certified sleep educator Terry Cralle. (Can’t wait? Check out our Better Sleep Guide and start sleeping better tonight.)
• Read weekly posts on the BSC’s blog, featuring sleep-related content from lifestyle expert and BSC spokesperson Lissa Coffey
• Learn more about men’s and women’s bedroom habits through the release of the BSC’s new survey results
• Take our Better Bed Quizzz to see how you measure up in the bedroom

This month, we’re also partnering with our own Lissa Coffey, as well as Jessica Camerata from My Style Vita and Catherine Beard from The Blissful Mind, to help them challenge their fans and followers to be “Better in Bed” all month long. You can also follow along as they challenge themselves to be better in bed this May.

Think you’re better in bed than these ladies? Enter our weekly “SleepStakes” on the BSC’s Facebook Page, tell us how good you are in bed, and you may even win a $50 gift card.

So come on, join in the sleep conversation and brag about how good you are in bed.

Based on statistics, there will most likely be debate between the two as to whether the window should be open or closed at night, if the down duvet should remain on or off the bed, and whether a night light should be used. According to the Better Sleep Council, one in three Americans reports that their bed partner has a negative impact on their own sleep, because these are the kind of issues that affect getting quality zzz’s.

While I anxiously await the royal wedding, one question I’ll certainly be asking is, “Am I better in bed than Prince Harry and Meghan Markle?” Based on my sleep knowledge and current sleep habits, I’m willing to bet that I am!

Since Better Sleep Month is a perfect opportunity to improve your bedtime performance and sleep behaviors, the Better Sleep Council has a few suggestions that you and I could apply to our own sleeping arrangements – and even the royal couple’s.

• Every couple will need a queen-sized mattress or larger, because each person needs enough space to adequately move around without disturbing the other. (Having extra leg room is always a plus!) If there is ample space in the bedroom, the prince and his bride should opt for a king-sized mattress – and if they aren’t sure which mattress is right for them, I recommend they take the Better Bed Quizzz to kick things off.
• Looking for new bed linens? Request ones made from natural fabrics. Cotton can “breathe” and feels good against the skin. Soothing colors like white, blue and purple help to create a soothing atmosphere in the room, one that is conducive for sleep.

• The bedroom should be a respite from the world, where one can relax and retreat. Set the phone down to charge on the other side of the room to help you resist the temptation of looking at messages when you should be sleeping. (I admit, I’m a sucker for checking my phone in bed from time to time, so this is something I plan to work on!) While the young couple will likely be checking the news to read all about the goings-on in the world, they need to keep laptops, televisions and other tech devices out of the bedroom.
• While the thermostat should be set to a comfortably cool 65-67 degrees, some find this temperature quite chilly. For those who like it warmer, double-fold the blankets and wear flannel pajamas to bed, or a pair of socks. If you get too hot at night, a fan can help with the heat, as well as provide a source of white noise that can lull you to sleep.If one person’s snoring is keeping the other awake, check the pillow situation. There are many pillows made to help keep airways open and prevent snoring. A bed with an adjustable foundation that elevates the head is also helpful, so keep that in mind.
• If one person’s snoring is keeping the other awake, check the pillow situation. There are many pillows made to help keep airways open and prevent snoring. A bed with an adjustable foundation that elevates the head is also helpful, so keep that in mind.

• If there are different bedtime hours, have the night owl use a torch (the British word for flashlight) to maneuver around the room without disturbing the one who’s sleeping, but make sure it has a yellow-hued light rather than blue or LED. In the morning, the one who sleeps in can wear a sleep mask, so the early bird can get up and get going.

Will I be better in bed than Harry and Meghan? Who knows. But I will say “I do” to a healthier sleep routine.

Sweet dreams!

Lissa

Men earn bragging rights when it comes to bedtime performance

When focusing on specific habits that contribute to a good night’s sleep, men stood out in the bedroom.

• Men have a strict bedtime that they follow daily – even on the weekends
  • Men (14%) are more likely to say this than women (8%)
• 16% of men are more likely than women to feel refreshed almost all the time after waking up
• Men claim to be better in bed than women
  • 10% of men rate the quality of their sleep as excellent in comparison to 6% of women who believe they get excellent quality sleep
• Almost a quarter (22%) of men are more likely than women to say that they never have a caffeinated beverage past noon

Women need a tad more practice in bed

Women tend to place a higher priority on sleep than men do, but that doesn’t mean that they don’t need a little help in the bedroom.

• Women are more likely to be stressed about getting enough sleep and making it count
  • Almost a quarter of women (23%) feel as if their stress level is higher than most people they know, compared to men (16%)
• Women find that the more in bed, the merrier, whereas more men than women report sleeping alone.
  • 20% of women are more likely than men to sleep with their pets
  • 15% of women are more likely than men to say that they sleep with their partner, kids, pets, etc.
• Women are less likely than men to drink before bed
  • 60% of women say they rarely/never drink alcohol before going to sleep, compared to nearly half of men who say the same (47%)
• More women than men report having problems in bed.
  • Almost half of women (40%) are more likely than men to occasionally have trouble going to sleep and/or staying asleep, more often than they would like
• Women want to stay in bed longer than men do
  • 12% of women are more likely to hit their snooze buttons on their alarms several times before getting out of bed, compared to 6% of men

Both men and women are satisfied by getting quality sleep

This is where men and women see eye-to-eye when it comes to “doing it” in the bedroom.

• Almost half of respondents claim they can “do it” for 7-8 hours
  • 44% of all respondents are getting 7-8 hours of sleep a night
• Over half of American adults (60%) have a mattress that’s less than 7 years old
• 77 million American adults (24%) claim they have no electronics in their bedroom, not even a television

Survey Details: Better Sleep Council May 2018

ALEXANDRIA, VA – May 1, 2018 – Today the Better Sleep Council (BSC), the consumer education arm of the International Sleep Products Association (ISPA), released its findings from a new survey on America’s bedtime performance as it relates to sleep regimen, finding that men outperformed their female counterparts, but both have room to improve.

Participants were asked about their bedtime habits and received a ranking based on best practices when it comes to sleep behaviors, such as turning off electronics before bed, keeping a regular bedtime, etc. On average, Americans* earned a grade of a “C-” (70%) but looking at the sexes side-by-side, men nudged out women for bed rest with an average score of 72%. However, when drilling into specific habits that contribute to a good night’s sleep, men stood out in the bedroom. Results also took into consideration participants’ overall satisfaction with the quantity and quality of their sleep, such as feeling well-rested, pleased with the amount of sleep they get, etc.

“Over the past few years, the Better Sleep Council has noticed that people aren’t bragging about how little sleep they’re getting, they’re bragging about how much sleep they are getting. In fact, getting enough quality sleep is becoming a status symbol among Americans,” said Mary Helen Rogers, vice president of marketing and communications for ISPA. “Through our survey, we wanted to learn for ourselves – ‘how good is America in bed?’ Results from the survey found that Americans aren’t walking the talk.”

Differing Bedtime Habits between the Sexes

Women are particularly deficient when it comes to getting enough sleep: Despite 84% of women believing sleep is important to their overall health and wellness, their bedtime habits and lifestyles have created barriers to get the desired amount of sleep. The two areas where women particularly fell short were ability to fall asleep and ability to rise in the morning. The survey revealed that 34 million women experience trouble sleeping and/or staying asleep almost all the time (21%), and nearly 20 million hit the snooze button numerous times every day (12%).

Loved ones also kept women up at night. Survey results found that more than 24 million women were likely to let kids and pets in the bed (15%), compared to 4 million men (3%).

According to the study, men were more likely to engage in positive sleep habits: 55 million men reported sleeping alone (35%), 22 million follow a strict bedtime – even on the weekends (14%), 35 million do not have caffeinated beverages past noon (22%), and more than 55 million keep their stress level to a minimum (35%).

Other Sleep Indicators

Additional key sleep performance takeaways from the survey include:

• 77 million Americans (24%) claim they have no electronics in their bedroom, not even a television.
  • How this impacts sleep: The blue light emitted by the screens on cell phones, computers, tablets and televisions restrains the production of melatonin, keeping you from getting the quality sleep you need.
• 174 million Americans (54%) rarely/never drink alcohol before bed.
  • How this impacts sleep: For the 46% of Americans who reported drinking alcohol, it’s best to drink it in the early evening. Generally, it takes 1 hour to metabolize one ounce of alcohol, which can wreak havoc on sleep quality.
• 193 million Americans (60%) have a mattress that’s less than 7 years old.
  • How this impacts sleep: Experts advise you to evaluate your mattress after 7 years for wear and tear. An older mattress may no longer provide the comfort and support that is key for quality sleep.

Quality Sleep Is “In”

Although the survey shows that there are areas where everyone can improve, the shift in the way Americans are talking about their own sleep habits is encouraging. Gone are the days of touting the lack of sleep Americans are getting – consumers want others to know just how good they are in bed, as it relates to sleep.

Capitalizing on this trend, the BSC has launched the Better in Bed campaign during Better Sleep Month to support this positive movement of consumers striving not just for more sleep each night, but for quality, restorative sleep as well.

“Better Sleep Month is the perfect time to engage consumers with entertaining and useful tips to up their game between the sheets,” said Rogers. “Throughout the month of May, the BSC will be providing sleep solutions, so everyone can brag about how good they are in bed and, most importantly, for everyone to sleep just a little more soundly.”

To learn more about Better Sleep Month, visit bettersleep.org.

*Based on the 2017 U.S. Census Bureau population estimate of 323,127,513 Americans.

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.