Get ready to transform your nights and energize your days!

Are you tired of tossing and turning at night, wondering why you just can’t seem to get the restful sleep you crave? Understanding your unique sleep chronotype might be the key to unlocking the peaceful slumber you deserve!

Just like our personalities and preferences, our sleep habits differ from person to person, influenced by the natural rhythms of our bodies. Some of us thrive in the early morning light, while others come alive as the sun sets. By discovering which category you fall into—whether you’re a Lion, Bear, Wolf, or Dolphin—you can pinpoint the ideal times to wind down, wake up, and tackle your most important tasks.

Take the first step towards a better night’s sleep with our fun quiz that will reveal your sleep chronotype and help you align your schedule with your natural sleep patterns. 

Take the Quiz!

When do you feel most alert? 

1. Mid-morning to early afternoon
2. Early morning before noon
3. Late afternoon to evening
4. Late morning to early afternoon

How easily do you wake up in the morning?

1. Somewhat easily
2. Very easy
3. Waking up can be challenging
4. Waking up is never easy

Would you consider yourself a morning person?

1. Pretty Much
2. Yes!
3. Nope!
4. Not really

Do you hit snooze?

1. I don’t use an alarm to wake up
2. I don’t snooze my alarm
3. Yes, every morning/multiple times
4. Occasionally

What time do you normally wake up without an alarm?

1. As the sun rises
2. Before sunrise
3. I could sleep all-day
4. It varies

What do you do first thing in the morning?

1. Jump out of bed and start my morning routine
2. Open the curtains or go outside to get the morning sun
3. Hit snooze
4. Lay in bed to wake up

When do you feel most productive?

1. 9 a.m. to 1 p.m.
2. 7 a.m. to 11 a.m.
3. 12 a.m. to 4 p.m.
4. 10 a.m. to 2 p.m.

How often do you feel tired throughout the day?

1. Sometimes after lunch and often in the evening
2. Afternoon and evening
3. Usually in the morning
4. I’m always tired

When do you prefer to exercise or be active?

1. Mid-morning
2. First thing in the morning
3. Evening
4. It fluctuates

Select the answer that best describes your personality.

1. Extroverted and personable
2. Driven and productive
3. Creative and impulsive
4. Perfectionist and free-thinking

What is your energy like in the evening?

1. Low
2. Super low
3. Really high
4. Kind of high

Around what time do you normally go to bed?

1. I’m asleep by 10 p.m.
2. Between 10 p.m. and 11 p.m.
3. 11 p.m. or later
4. Whenever my body tells me to go to bed

How easily do you fall asleep?

1. I sometimes toss and turn for a bit
2. I’m asleep as soon as my head hits the pillow
3. It takes me a while to wind down and relax
4. Every night is different

Is your sleep easily disrupted?

1. Sometimes, but I fall right back to sleep
2. Not usually
3. No, I sleep like a rock
4. All the time

Have you ever been diagnosed with a sleep disorder?

1. No, but my sleep schedule changes on the weekend
2. No
3. No, but I think I might have one
4. Yes

What is Your Sleep Chronotype?

If you answered mostly A: You are a Lion. 

Lion Tips

• Work with your natural morning energy and take on more challenging tasks early in the day.
• Don’t give yourself a hard time for wanting to stay at home in the evenings. You’re not a night owl!

Your Schedule at a Glance

• Wake Up: 5:30 a.m. to 6 a.m.
• Most Productive: 8 a.m. to 12 p.m.
• Low Energy: 12 p.m. to 3 p.m.
• Relax and Recover: 6 p.m. to 9 p.m.
• Bedtime: 10 p.m.

If you answered mostly B: You are a Bear.

Bear Tips

• Wake up and go to bed at the same time on weekdays and weekends to avoid social jetlag.
• Take care of important tasks earlier in the day before the mid-afternoon slump hits.

Your Schedule at a Glance

• Wake Up: 7 a.m. to 8 a.m.
• Most Productive: 10 a.m. to 2 p.m.
• Low Energy: 3 p.m. to 6 p.m.
• Relax and Recover: 6 p.m. to 9 p.m.
• Bedtime: 11 p.m.

If you answered mostly C: You are a Wolf.

Wolf Tips

• Schedule complex tasks immediately after lunch.
• Work on more creative projects in the late evening.

Your Schedule at a Glance

• Wake Up: 7:30 a.m. to 9 a.m.
• Start of Day: 10 a.m. to 12 p.m.
• Peak Energy:12 p.m. to 9 p.m.
• Relax and Recover: 9 p.m. to midnight
• Bedtime: Midnight or later

If you answered mostly D: You are a Dolphin.

Dolphin Tips

• Take frequent breaks throughout the day so you can reset your body and mind.
• Use room-darkening window coverings to block noise and light from your bedroom.

Your Schedule at a Glance

• Wake Up: 6:30 a.m.
• Peak Energy:10 a.m. to 12 p.m.
• Low Energy: 12 p.m. to 4 p.m.
• Relax and Recover: 4 p.m. to 10 p.m.
• Bedtime: Midnight

Visit the Better Sleep Council blog to learn more about your sleep chronotype now!

Discover Soundscapes That Can Transform Your Sleep Experience

Creating a peaceful sleep environment can be challenging in a world filled with environmental noise. However, not all sounds disrupt our slumber; certain “noise colors” can enhance relaxation and improve sleep quality. From the soothing tones of pink noise to the deeper depths of brown noise, these unique sound frequencies can help mask distractions and promote a calming atmosphere.

In this blog, we’ll delve into the potential of different noise colors to transform your bedtime routine. By understanding their benefits and how to use them, you can unlock restful nights and rejuvenated mornings. Get ready to discover the auditory tools that may revolutionize your sleep!

Understanding Noise Colors

This blog will focus on the difference between “sound” and “noise” from the listeners’ perspective. Sound is the vibrations that travel through the air that we hear. Noise is generally defined as unwanted sound that can disturb our circadian rhythm, negatively impact sleep quality, or cause stress and anxiety. 

Not all noise is unwanted, harmful, or disruptive. Many can benefit our sleep. These include nature sounds, specific frequencies, and therapeutic noise, a type of sound therapy. Therapeutic noise includes noise colors that can reduce stress, promote relaxation, enhance focus, and block out tinnitus—all of which can help us sleep better. 

Different noise colors come through as sounds along a frequency spectrum. The most common color noises are white, brown, and pink. Let’s take a look at each of these—and touch on a few more!

Drown Out Sounds with White Noise

Our ears detect sounds in frequencies ranging from 20 Hertz (Hz) to 20,000 Hz. White noise is distributed equally across the spectrum, and typically has a static sound like the fuzz of a TV or a fan.  White noise can block out unwanted environmental sounds like traffic, barking dogs, loud music—or even your partner’s snoring. 

Playing white noise makes it easier to relax at bedtime and creates a calmer sleep environment that is more conducive to sleep. When using a white noise machine, Harvard physicians recommend placing it in the corner of the bedroom and turning it on right before getting in bed.

Pink Noise for Improved Sleep Quality

Pink noise operates on a lower frequency than white noise with deeper sounds and lower sound waves. Think of it as constant background sounds that filter out distractions. Instead of hearing someone talking or a TV in another room, pink noise creates a more relaxing, lower-frequency sound that filters out higher sounds. Pink noise commonly includes:

• Ocean Waves
• Rushing Water
• Leaves Rustling
• Light, Steady, Rainfall

Using pink noise continually can signal your brain that it’s time to sleep. Research also shows that pink noise can increase the time spent in deep sleep in older adults by enhancing brain activity during the associated sleep phases. This makes pink noise beneficial for improved sleep quality.

Sleep expert Michelle Drerup of the Cleveland Clinic says that using—or at least trying—pink noise for sleep isn’t a concern for most people. However, those with hearing loss or sound sensitivity might find pink noise frustrating. As far as preferences in volume and the use of earbuds or sound machines, she said it’s a matter of personal preference.

Using Brown Noise to Relax

Brown noise is slightly more complex than white or pink noise. It’s a combination of all the frequencies our ears pick up similar to white noise. The difference is that the deeper and lower frequencies come through louder while the higher frequencies are softer. 

Thus, brown noise sounds more balanced, softer, and calmer than white or pink noise. Examples include:

• Crashing Waves
• Rushing, Steady Waterfalls or Rivers
• Rumbling Thunder
• Heavy Rainfall
• Heavy Winds

Current research lacks evidence of the impact of brown noise on sleep. That hasn’t stopped social media influencers and their followers from touting brown noise as a sleep aid and a tool to enhance focus. Scientists are still researching the benefits, but caution that it will be a while before the use of brown noise becomes more than a societal trend.

Other Beneficial Noise Colors for Sleep

Undoubtedly, white, pink, and brown are the most common noise colors for sleep. Let’s take a look at a few lesser-known color options.

• Green noise falls in the middle of the frequency spectrum and can be soothing for many people. Think of it like the sound of a gently flowing stream or the feeling of a weighted blanket. 
• Blue noise emphasizes the higher frequencies on the spectrum making it a good option for people who prefer higher-pitched sound. Blue noise is described as bright or crisp and can lessen the harshness of loud noises.
• Violet noise, or purple noise, is a higher frequency than blue noise and has the highest pitch, like a sizzle or hiss. Healthcare professionals often treat tinnitus (ringing in the ear) with violet noise.
• Grey noise is more balanced than white noise because it produces sound at the higher and lower frequencies, not in the middle. Grey noise can sound like the rumbling of thunder or a waterfall but at a distance.

Drift to Sleep with Colored Noise 

While researchers might not have enough evidence to prove that noise colors help us sleep, it’s easy to decide for ourselves. There’s no shortage of color noise apps or YouTube videos that lull us to sleep—or help us fall back to sleep.

Do you have a condition that makes hearing noise or getting quality sleep difficult? Check with your doctor or organizations that help with your condition. For example, the American Tinnitus Association has a masking sound library with noise tracks for sleep and work.

With a sound machine, app, or whatever you choose for noise, you have the power to choose between noise frequencies and colors. Experimenting with different noise colors is the best way to determine what works best for you. Whether it’s white, pink, brown, green, blue, violet, or grey, or even the absence of sound (black), you’re in control of your sleep environment!

May is National Women’s Health Month and Better Sleep Month, and I wanted to invite Better Sleep Council Representative Ellen Wermter to discuss all things sleep and women’s health. Ellen is a Family Nurse Practitioner, Diplomat in Behavioral Sleep Medicine, and Fellow of American Academy of Sleep Medicine. 

During this episode, we explore the pros and cons of using sleep trackers, how to create an environment where you can thrive and sleep, signs you’re focusing too much on sleep, how to identify your relationship with sleep, and why a few bad nights of sleep isn’t the end of the world. 

We also discussed the role natural light plays in getting a good night’s sleep, the two things that optimize your sleep the most, and so much more.

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MEET ELLEN

Ellen Wermter is a representative of the Better Sleep Council (BSC), 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 both board-certified in behavioral sleep medicine (DBSM) as well as being certified in cognitive behavioral therapy for insomnia and who actively treats patients full-time. She is nationally regarded for her expertise in narcolepsy and was the clinical lead for the Harmony Bioscience Pitolisant expanded access program’s Central Virginia site. 

Ellen has ​​been featured in HuffPost, MindBodyGreen, Washington Post, and Homes & Gardens.

In her free time, Ellen prefers to be outside in nature and stays active running and practicing yoga. She lives on a farm with her husband and four children where she grows apple trees and keeps honeybees. She also enjoys singing loudly in the car and rarely gets the lyrics right.

Using Noise Colors to Enhance Your Sleep and Focus

Did you know that a staggering 62% of U.S. adults consider themselves poor sleepers? In contrast, just 35% claim to be excellent sleepers, with only 3% feeling like average sleepers. These insights come from the Better Sleep Council’s State of America’s Sleep study, which reveals how various factors—like education, mental and physical health, and sleep aids—affect our sleep quality.

Today, we’re diving into one of these factors: noise colors! Discover how utilizing the right sounds can help you transform your sleep from restless to restful. Let’s unlock the secrets to becoming an excellent sleeper!

Sound vs. Noise (Colors)

What is the difference between sound and noise? Sound is the vibrations that travel through the air that we hear. Noise is unwanted sound—except for well-researched, properly used noise colors.

Surprisingly, poor sleepers are trying to use color noise to help them sleep. 38% of poor sleepers regularly sleep with a fan and 11% sleep with a sound machine, white noise, or a phone app. It’s important to use the right noise color for your sleep needs. 

The Science of Noise Colors

Sound is measured in frequency, similar to light colors on the spectrum. Frequency, or pitch, is measured in hertz (HZ) and the healthy human ear hears sounds between 20 HZ and 20,000 Hz. White noise is distributed equally throughout the frequencies we hear. It can be startling for some people because of its high pitch. Pink noise is on a lower frequency and sounds more natural than white noise. Brown noise is also on an even lower frequency, heard as rumbling or heavy bass. Consider the following descriptions of different noise colors:

• White Noise: Similar to static on a TV or the hum of a fan. 
• Pink Noise: Pink noise sounds like light rainfall or bustling leaves in the wind.
• Brown Noise: Also known as red noise, brown is deeper and grainier than white or pink noise. It sounds like steady rain or water from a pressurized hose.
  

These three noise colors can mask sounds by creating calm, consistent, and gentle sounds in the background. When our ears tune to the pleasing noises, our brains block out unwanted sounds and disruptive noises. 

For example, your brain focuses on a color noise instead of hearing traffic outside a window. The traffic is still there, but your brain doesn’t signal your auditory system to listen to it because a preferred noise blocks it.

Targeted Masking

Tinnitus, or constant ringing in the ears, can make getting healthy, rejuvenating sleep challenging. Listening to continuous brown noise has been reported to provide a soothing effect that masks environmental noise and makes it easier and quicker to fall asleep, also known as sleep latency.  

The American Tinnitus Association has a Sound Therapy library of noises that can help people with tinnitus and others fall asleep faster and block out loud noises.

Sleep Deeper

Deep sleep happens during stages three and four of our nightly sleep cycle. Without deep sleep, we can feel tired and lethargic no matter how long we sleep. Deep sleep is essential to our overall health and well-being in a number of ways:

• Physically repairs our bodies
• Strengthens our immune systems strengthening
• Consolidates memories 
• Cleanses metabolic wastes from our brains
• Regulates hormones

Noise Colors and ADHD

One remarkable discovery about noise colors is that they can ease symptoms of Attention Deficit Hyperactivity Disorder (ADHD) due to the imbalance of how dopamine—a neurotransmitter and hormone—is released in the brain. Dopamine influences the brain’s reward system by helping to control actions such as:

• Motivation
• Pleasure
• Movement
• Memory 
• Attention
• Mood

People with ADHD often feel like their minds are always “on.” They jump from one thought or task to the next without finding the desired outcome. While ADHD medication slows dopamine release, studies show that white noise can as well. 

Published by the peer-reviewed journal Complementary Therapies in Medicine in 2018, researchers found that white noise helps control impulsivity and focus, common symptoms that people with ADHD experience. The study determined that white noise can potentially improve ADHD symptoms in children through stochastic resonance (SR)—a phenomenon that “moderates noise facilitates cognitive performance.” SR happens when a weak signal is boosted by adding white noise, balancing the signal-to-noise ratio. When this occurs, the auditory system in a person with ADHD can better distinguish the transmitted signal.

Studies on the effects of white noise on children and young adults with ADHD are promising as well.

One study compared the use of white noise on an equal number of children with and without ADHD. The researchers determined that white noise could be an effective nonpharmacological treatment for ADHD in preschoolers with low attention spans. 

A 2022 study found that white noise at a low, consistent volume can result in better attention, accuracy, speed of performance, enhanced creativity, and less stress. The same study also found that louder noise levels improved working memory but increased stress. 

One of the few studies on the use of brown noise for people with ADHD found that their lower dopamine levels require noise for optimal performance. Brown noise can act as a stimulant to help people with ADHD concentrate on tasks.

Recent social media trends have featured influencers and bloggers giving first-hand accounts of using brown noise to improve focus. Scientists hope that attention to brown noise will lead to more research on the topic.

Personalizing Your Experience with Noise Colors

Regardless of why you want to use noise colors, there are some ways to improve your experience. 

Be Consistent

Consistency signals to our minds and bodies that it’s time to sleep or go back to sleep. Think of noise colors as the opposite of an alarm clock. Instead of jolting you awake, white, pink, or brown noise soothes you to sleep.

Embrace Tech

Technology allows you to travel with your chosen noise color to stay consistent and get good sleep. Numerous apps and streaming services offer a variety of noise colors. 

Incorporate Noise Into a Bedtime Routine

One of the best ways to ensure that you get quality sleep night after night is to create a bedtime routine. An effective routine should include activities that help you relax. Any noise color can accomplish this, but it can take a bit of trial and error to find your best fit.

Control Timing

No matter which noise color you choose, physicians advise to limit the time to the first 10 to 15 minutes after you go to bed. Your mind needs time to recover before drifting off to sleep. Use a timer on a sound machine or app.

Turn It Down 

You certainly don’t want to trade one problem for another when trying to change your sleeping habits. Prevent hearing loss by keeping your chosen noise color as low as possible. The volume level is especially important if you prefer to use earbuds. Noise that is too loud can harm the inner ear immediately or over time. When using a sound machine, position it across the bedroom so it’s not too loud. 

Soothing Noise Quiets the Mind

Understanding noise colors and their profound effects can significantly elevate our sleep quality and overall well-being. With many U.S. adults facing sleep challenges, exploring sound as a beneficial tool can lead to transformative solutions.

White, pink, and brown noises empower us to mask unwanted disturbances, promote deeper sleep, soothe tinnitus, and even assist those with ADHD in enhancing focus and controlling impulsivity. As we uncover the intricate connection between sound and health, integrating the right noise colors into our nightly rituals becomes a powerful step towards revitalizing sleep. By embracing these scientific insights, we can create an environment that fosters restorative rest and invigorates our daily lives.

Our bodies and minds need a nighttime break from the stress of daily life.

Stress is sneaky. It shows up in our bodies, our moods—and yes, in how we sleep (or don’t). In today’s nonstop world, it’s no wonder so many of us are feeling the pressure. But just how bad is it? Before we dive in, check out a few eye-opening stats from recent Better Sleep Council surveys that reveal just how closely stress and sleep are connected.Better Sleep Council surveys:

• 19% of individuals ages 45-64 admit to losing sleep due to stress a few nights per week
• 26% of women and 16% of men report trouble sleeping at least once a week
• 19% of children whose parents say they are poor sleepers have recently experienced stress in their lives.
• School is the leading cause of stress among teenagers, with 75% of respondents stating grades or tests and 75% saying homework.

With alarming statistics like these—it is clear! Sleep and stress don’t mix. Whether you’re juggling work commitments, family responsibilities, or academic pressures—focusing on simple yet effective strategies can help you reclaim your sleep and navigate life’s challenges with ease. Understanding the connection between stress and sleep can pave the way for healthier, more restful nights.

Understanding Stress and Its Impact on Sleep

Stress is a natural reaction to changes or challenges in our daily lives. Thankfully, our bodies and minds can respond in ways that help us adjust to stressful situations—whether that’s during our daily routine or nightly sleep patterns. For example, if you’re driving and an animal runs into your path, the instinct to slam on the brakes is a reaction to the stressor. In this scenario and many others, stress helps keep you alert and avoid danger.

When stressful situations continue without rest periods, stress becomes problematic and can lead to poor sleep.

Stress and the Body’s Sleep Cycle

Work. School. Family. Finances. Health. These things can keep us awake at night worrying about potential outcomes or how to best solve a situation. Stress impacts:

• Sleep Latency: The amount of time it takes to fall asleep.
• Sleep Quality: Uninterrupted, refreshing sleep that leaves us rejuvenated.
• Sleep Duration: The recommended amount of sleep (for adults, it’s at least seven hours).

When you experience disruption in any of these areas, it can trigger our body’s stress response system, elevating the stress hormone cortisol and disrupting sleep. The loss of sleep can impact learning and memory, and chronic sleep deprivation can cause endocrine dysfunction and decreased metabolism.

Signs You’re Too Stressed to Sleep Well

Both short-term and chronic stress can take a toll on your mind and body, which can result in physical, psychological, and behavioral symptoms. When you’re experiencing stress, it’s important to be aware of these symptoms and speak to your healthcare provider if they persist:

• Physical: Aches/pains; Chest pain/racing heart; Exhaustion/trouble sleeping; Headaches/dizziness/shaking; High blood pressure (hypertension); Muscle tension/jaw clenching; Stomach/digestive problems; Trouble with intimacy; Weakened immune system.
• Psychological: Anxiety or irritability; Depression; Panic attacks; Sadness.
• Behavioral: Alcohol use disorder; Gambling disorder; Compulsively sexual, Doomscrolling; Overeating/developing an eating disorder; Shopping; Smoking; Substance use disorder.

Stress-related Sleep Disorders and Coping Mechanisms

An astonishing number of Americans have a sleep disorder—more than 50 million. The lack of adequate sleep due to sleep latency, quality, or duration caused by stress has the potential to cause sleep disorders. Of the more than 80 types of sleep disorders, a few of the most common caused by stress include:

Trauma-induced Insomnia

This type of insomnia is characterized by hyperarousal—heightened alertness with or without anxiety—resulting from a traumatic event. Trauma-induced insomnia is a symptom of post-traumatic stress disorder (PTSD). It often comes to light after more stressful symptoms have dissipated. Recent research shows that the fear of sleep causes trauma-induced insomnia.

How to Cope

Cognitive behavioral therapy for insomnia (CBT-I) is the primary way to treat trauma-induced insomnia. CBT-I helps you learn how to control or stop negative thoughts that prevent you from getting quality sleep. 

The cognitive part of CBT-I specific to trauma helps you understand your troublesome beliefs relating to sleep so you can make the necessary changes. CBT-I also focuses on learning new behaviors and habits to help you sleep better. These can include:

• Changing your sleep routine so you fall asleep and wake up on a consistent schedule. It may involve forgoing afternoon naps and limiting the use of the bed or bedroom to sleep or sex only.
• Setting sleep limits to keep yourself from lying in bed for hours unable to sleep. A general rule is to get out of bed if you’ve been unable to sleep for more than 20 minutes and don’t lay back down until you’re tired.
• Changing lifestyle habits like smoking, drinking caffeine in the afternoon, drinking too much alcohol, and not exercising regularly. Try to wind down these activities at least one to two hours before bed.
• Remaining passively awake without thinking about falling asleep. You can train your mind to let go of stress or worries to make getting the Zzzs you need easier.
• Using a biofeedback device to track your heart rate and muscle tension. A sleep specialist can track patterns that are disrupting your sleep.

Sleep Anxiety

Excessive worry about sleep is the primary symptom of sleep anxiety. Suffering from sleep anxiety can create a vicious cycle of habits that interfere with sleep patterns. Sleep anxiety may be an issue if you:

• Have a hard time falling asleep
• Wake up frequently during the night
• Have racing thoughts at night
• Have nightmares or disturbing dreams
• Frequently fight daytime fatigue

How to Cope

Changing habits and doing activities that calm your mind and body are good ways to overcome sleep anxiety. Try creating new habits such as:

• Taking a warm bath before bed
• Listening to white or pink noise
• Practicing yoga
• Limiting screen time at least an hour or two before bed
• Journaling about your stress, worries, or daily tasks

Restless Legs Syndrome

Restless legs syndrome (RLS) is characterized by the urge to move your legs while resting or sleeping. It can severely affect your sleep and increase the severity of depression. The disorder affects the nervous system and muscles, which can cause your legs to feel sensations like creeping, crawling, tingling, or pulling.

How to Cope

Speak to your healthcare provider if you believe you may have RLS. They can help determine the appropriate treatment based on the severity of RLS. A few of the options include:

• Establishing and maintaining good sleep habits during the day and night.
• Eliminating activities that worsen RLS symptoms, such as drinking caffeine or alcohol.
• Establishing a regular, moderate daily exercise routine.
• Maintaining a well-balanced diet of iron-, magnesium-, and folate-rich foods.

Hypersomnia

Hypersomnia is any condition that makes you extremely tired during the day. Taking an afternoon cat nap every so often is not a symptom of hypersomnia. However, being unable to control when or where you fall asleep during the day certainly is. Hypersomnia often occurs after busy activities such as long work meetings, social engagements, or even running errands. 

How to Cope

Healthcare providers typically recommend medications to help you stay awake combined with changes to your sleep habits, such as:

• Improving your sleep hygiene with habits that help you get restful and rejuvenating sleep every night. Establishing bedtime routines, sprucing up your sleep environment, avoiding heavy evening meals, and waiting until you’re tired to go to bed are good ways to prioritize sleep hygiene.
• Working with a therapist to explore causes of stress. A therapist can help you get more in tune with your feelings and understand how hypersomnia affects your daily life.

Navigating the delicate interplay between stress and sleep is crucial for our overall health and well-being. Stress can be an unavoidable part of life. We can reclaim restful nights and rejuvenated days with the right strategies and awareness.

Prioritizing sleep hygiene, seeking professional support, and addressing the root causes of stress can significantly improve our sleep quality and mental health. Remember, it’s essential to listen to your body and mind—when stress takes its toll, taking proactive steps can lead to a healthier, more balanced life.

Embrace these strategies, and take the first step towards better sleep so you can wake up each day feeling refreshed and ready to tackle whatever challenges come your way. A peaceful night’s sleep is not a luxury; it’s a fundamental cornerstone of a vibrant, fulfilling life.

STRATEGIES FOR RESTFUL NIGHTS 

In today’s nonstop world—where work, family, and responsibilities pull us in every direction—it’s no surprise that falling asleep can feel like another item on a never-ending to-do list. For many, this nightly struggle stems from a lesser-known issue: sleep anxiety.

As stress levels rise during the day, falling asleep at night can feel nearly impossible, creating a troubling cycle that perpetuates itself. Understanding sleep anxiety and its triggers is the first step toward breaking free from this unsettling pattern.

In this guide, we’ll delve into the nature of sleep anxiety and share practical strategies to help you reclaim your nights and enhance your overall well-being.

What is Sleep Anxiety?

Sleep anxiety is a feeling of stress or fear about going to sleep. Most of the 40 million people with anxiety in the U.S. also have a form of sleep disruption like sleep anxiety.

Unlike insomnia, which refers to the inability to fall or stay asleep, sleep anxiety is the mental spiral that begins before your head even hits the pillow. It’s a cycle—worrying about sleep can keep you awake, and lack of sleep can fuel even more anxiety.

The Cycle of Anxiety and Stress

Daily stress and nighttime sleep are closely related. The stress-sleep cycle begins when elevated stress levels during the day make it difficult to fall or stay asleep at night, disrupting your sleep quality. This disruption can lead to a cycle of stress and sleep disturbances, where the lack of sleep further increases stress, creating a troubling pattern that can lead to more profound sleep disturbances or conditions such as insomnia. 

Signs of Sleep Anxiety

Please don’t wait to speak to your doctor about sleep anxiety before it negatively affects your quality of life. The sooner you recognize sleep anxiety, the more beneficial interventions can be. Here are a few of the most common signs of sleep anxiety:

• Difficulty Falling Asleep
• Frequent Nighttime Awakenings
• Worrying About Sleep
• Racing Thoughts at Bedtime
• Physical Symptoms
• Nightmares or Disturbing Dreams
• Daytime Fatigue or Sleepiness
• Impaired Concentration or Memory
• Mood Disturbances
• Avoidance of Sleep

Identifying Triggers

Actions or thoughts that trigger emotions based on a person, place, or situation can lead to sleep anxiety. For instance, work-related stress, relationship issues, financial worries, or health concerns can all trigger sleep anxiety. It’s important to recognize your specific triggers to stop the sleep-stress cycle before—or as soon as—it starts.  

I’m Stressed

• Day-to-day Activities: Work, relationships, family, money, etc.
• Emotional Issues: Emotionally-charged problems keep your brain churning.

I’m Anxious

• Depression and Anxiety: Your brain won’t let you get to sleep or stay asleep.
• Generalized Anxiety Disorder (GAD): Often makes itself known at bedtime.
• Panic Disorder: Panic attacks are difficult to sleep through. 

I’m Overstimulated or Unregulated

• Excessive Screen Time: TVs, smartphones, computers, or tablets that emit blue light are too stimulating before bed.
• Caffeine and Alcohol Use: Affects sleep quality and increases anxiety.
• Lack of Routine: Disrupts the body’s internal clock and can cause increased nighttime anxiety.

I’m Medically Susceptible

• Chronic Health Conditions: Asthma, chronic pain, or heart issues can cause you to worry that symptoms might worsen overnight.
• Side Effects of Medication: Can cause increased alertness or restlessness.

I Need a Better Space

• Sleep Environment: A bedroom that’s too hot, cold, noisy, or uncomfortable. 
• Associations with Sleep: Multiple nights of sleeplessness due to anxiety.

Tips to Break the Sleep Anxiety Cycle

Now that we’ve identified the most common triggers of sleep anxiety, how can you better prepare yourself to handle them when or if they arise? The Better Sleep Council experts have some great tips below.

Put Pen (or pencil) to Paper

Journaling is a great way to release stress or anxiety. Keep a notebook by your bed and jot down things that pop into your mind when you struggle to fall asleep at night. Make a few notes if you wake up during the night. Daytime stress can cause you to have trouble sleeping as well. Carry a notebook with you to record your feelings throughout the day.

Recording and tracking your symptoms and triggers can help you recognize patterns so you can change your lifestyle. A qualified  therapist can also help with small or large adjustments to ease your anxiety at night.

Relax Your Mind

Mindfulness can make you more aware of your thoughts and feelings, reducing stress and anxiety. Mindful breathing is an easy way to rein in your thoughts or feelings by focusing on your breath. To breathe mindfully:

1. Sit or lay down in a comfortable position.
2. Close your eyes and take a deep breath through your nose while counting to four.
3. Hold your breath for a count of four. Exhale slowly through your mouth while counting to six.
4. Repeat this process for five to ten minutes.

Meditating is a popular way to practice mindfulness. Try these beginner meditations to ease sleep anxiety. Start each meditation by lying down and closing your eyes:

• Body Scan: Focus on the sensations in your feet and gradually begin to notice other parts of your body until you reach the top of your head. Repeat.
• Loving-Kindness: Repeat the phrases, “May I be safe, may I be happy, may I be healthy, may I live with ease,” to show compassion toward yourself. Repeat or offer your wishes to family, friends, or acquaintances. 
• Mantras: Repeat words or phrases such as “I am loved,” “peace,” This too shall pass,” or “kindness.” Repeat the mantra silently or aloud as you inhale and exhale.
• Guided Imagery: Imagine a calm, serene place (beach, forest, a favorite place). Explore the space with your mind and use your senses (sight, sound, smell, taste, touch) to immerse yourself for several minutes.

Relax Your Body

You’ve probably heard the phrase, “I can feel the stress in my shoulders” or something similar. Relaxation techniques, gentle stretches, and yoga are great ways to signal to your body that it’s time to get ready for bed—or help you get back to sleep. 

Progressive muscle relaxation is a technique that reduces physical tension by tensing and relaxing muscles. You can focus on muscles that frequently bother you or start with your toes and move up to your face. All you do is tense each muscle for about five seconds and release. Repeat with the same muscle or continue up your body.

Simple stretches such as bear hugs, neck stretches, seated forward bends, and yoga poses like child’s pose, cat-cow, and seated spinal twist can all help relax different muscles before bed. 

Check Out the Better Sleep Council Blog “4 Bedtime Stretches for Better Sleep” to Learn Out Favorite Yoga Poses

Practice Good Sleep Hygiene

Sleep hygiene encompasses all of the little (or big) habits you incorporate into your daily and nightly routines and the spaces in your home that promote restful sleep. There are countless ways to improve your sleep hygiene—from skipping your afternoon cup of coffee and putting off an email until morning to replacing your mattress or worn-out linens.

Journaling, practicing mindfulness, and relaxation techniques are all forms of sleep hygiene. Let’s take a glance at a few more to help reduce sleep anxiety: 

• Establish a bedtime routine incorporating activities like reading or listening to music.
• Set a consistent sleep schedule.
• Eat a lighter dinner in the evening.
• Choose healthy evening snacks.
• Turn off all devices one to two hours before bedtime.
• Use your bedroom to prepare for and sleep only, not work or school.
• Exercise early in the day or at least two hours before bedtime.
• Feng Shui your bedroom.
• Go shopping for a new mattress and bedroom accessories. Use this S.L.E.E.P. Test as your guide:
  • Select a mattress
  • Lie down in your normal sleep position
  • Evaluate your level of comfort and support
  • Educate yourself about each selection
  • Partners should test bed together

Cognitive Behavioral Techniques

It can be challenging for some people to differentiate sleep anxiety from a poor night’s sleep. It’s not always easy to tell the difference between occasional restlessness and true sleep anxiety—especially when life is full of everyday stressors. That’s where professional support can make a real difference.

Cognitive Behavioral Therapy for Insomnia (CBTI) is a proven, highly effective approach that helps break the stress-sleep cycle. Working with a sleep specialist or therapist, you’ll learn how to replace unhelpful sleep habits, reduce anxiety around bedtime, and retrain your mind and body for restful sleep.

According to Stanford Medicine Healthcare, CBTI often delivers results quickly—many people begin to see improvement within just two to six sessions.

Specifically, a therapist can identify and work with you to understand and implement procedures related to:

• Stimulus Control
• Sleep Restrictions
• Sleep-interfering Arousal or Activation
• Foods and Substances
• A Biological Clock

Say Goodbye to Sleep Anxiety

Sleep anxiety can disrupt not only your nights but also your overall quality of life. By recognizing its signs, identifying triggers, and implementing effective coping strategies, you can break the cycle of stress and anxiety that hampers your ability to rest.

Prioritizing mindfulness practices, journaling, and creating a calming sleep environment can significantly improve sleep quality. Remember that addressing sleep anxiety is a journey—taking the first steps toward managing it can pave the way for more peaceful nights and a healthier, happier life.

Unraveling the Interconnectedness of Rest and Emotional Well-Being

“The worst thing in the world is to try to sleep and not to.”

~ F. Scott Fitzgerald, American writer

Sleep is often seen as a luxury in our fast-paced world, yet it is a cornerstone of our overall well-being, particularly for mental health. When we think of a good night’s rest, we may picture feelings of happiness, energy, and readiness to face the day.

However, for many people grappling with mental health challenges, restful sleep can feel elusive. The connection between sleep and mental well-being is profound, and a lack of restorative sleep can amplify negative emotions, hinder coping mechanisms, and lead to a detrimental cycle of poor health. Understanding this vital relationship is essential for anyone seeking to improve their mental health and overall quality of life.

A 2022 article from the experts at the Columbia University Clinic for Anxiety and Related Disorders states that poor or insufficient sleep can increase negative emotions and decrease positive ones. It can also prevent us from coping effectively with minor stressors and cause a distorted worldview. 

Read on to understand how sleep and mental health are connected.

What Happens When We Don’t Get Enough Sleep

The Cleveland Clinic believes that up to 70 million Americans are sleep-deprived, and mood disorders such as depression and anxiety are more common in people who are sleep-deprived or have insomnia. 

The American Psychiatric Association defines depression as a “serious mental disorder that negatively affects how you feel, think, act, and perceive the world.” Anxiety is an emotion that conjures up feelings of tension and worried thoughts. Many people associate anxiety with fear, but that’s not the case. Anxiety is a future-oriented, long-term response focused on a widespread threat. Fear has opposite characteristics.

Along with depression and anxiety, the National Institutes of Health acknowledges that sleep deficiencies can change activity levels and impact how our brains work. A few more signs of poor sleep and deficiencies include:

• Difficulty with decision-making
• Inability to effectively solve problems
• Uncontrolled emotional outbursts
• Reduced coping skills
• Increased chance of being depressed or worsening of depression
• Ignorance of risk-taking behaviors
• Increased chance of suicidal thoughts or actions

NIH cautions that children and teens may experience additional challenges, such as:

• Trouble getting along with others
• Feeling angry, sad, or depressed
• Behavioral problems like impulsiveness
• Mood swings 
• Attention issues
• Lower grades in school

The Benefits of Good Sleep for Your Mind

Several processes take place during sleep as your brain works to get your mind and body in sync for the following day. Good quality sleep can:

• Help our brains process daily challenges
• Regulate emotions and behaviors
• Maintain and improve cognitive skills (attention, learning, and memory)
• Boost brainpower and focus
• Make us more resilient to tough situations
• Give our brains time to rest and reorganize
• Enhance creativity
• Improve decision-making skills

How Much Sleep Do We Need for Good Mental Health?

A recent report from the Better Sleep Council shows that 53% of U.S. adults report typically sleeping less than six hours per night. Eight in 10 adults surveyed reported that they were less than satisfied with the quality of their sleep.

We know the lack of sleep and the quality can negatively affect our mental health. How much sleep do we really need? Follow these guidelines from the National Sleep Foundation: 

• Adults, 65+ years: 7 to 8 hours
• Adults, 26 to 64 years: 7 to 9 hours
• Young adults (18 to 25 years): 7 to 9 hours
• Teenagers (14 to 17 years): 8 to 10 hours
• School-age children (6 to 13 years): 9 to 11 hours
• Preschool children (3 to 5 years: 10 to 13 hours
• Toddlers (1 to 2 years): 11 to 14 hours
• Infants (4 to 11 months): 12 to 15 hours
• Newborns (0 to 3 months): 14 to 17 hours

Keep in mind that each person’s sleep needs can vary depending on genetics and socioeconomic factors. Regardless, adults should get at least seven hours of sleep each night. 

The Back-and-Forth Dance with Sleep and Mental Health

Research shows that 80% of people with depression experience insomnia at some point in their lives, and people with insomnia are twice as likely to experience depression. Statistics also show that 15 to 20% of people with insomnia have or will develop major depression. 

Insomnia and anxiety are also considered comorbid conditions. A 2022 study published in the National Library of Medicine determined that there is a high degree of overlap between anxiety disorders and insomnia. People with certain disorders are more likely to experience depressive symptoms and are more susceptible to being diagnosed with:

• Posttraumatic stress disorder (PTSD)
• Generalized anxiety disorder (GAD)
• Panic disorder
• Social anxiety disorder
• Obsessive-compulsive disorder (OCD)

This is a cycle no one wants to be part of. How do we get out?

Breaking the Cycle: Tips for Better Sleep

Improving our sleep quantity and quality doesn’t have to be a daunting task. You can create an environment that fosters restful slumber with a few simple adjustments to your bedtime routine, lifestyle, and relaxation techniques. Let’s explore some effective ways to enhance your sleep and make your nightly rest a rejuvenating experience.

Sleep hygiene focuses on the habits affecting your ability to fall and stay asleep. It encompasses all the practices and habits contributing to a restful night’s sleep. Sleep hygiene includes everything you do throughout the day and right before bed. Consider these ideas to help improve your sleep hygiene and give your mind a break:

• Adjust the Lighting: Natural light during the day is beneficial for sleep, while artificial lighting, particularly at night, can be detrimental. Read more about the importance of choosing the correct lighting in our blog! 
• Choose Soothing Sounds: Music can calm the mind, reduce stress, and put us in a relaxed state—perfect for bedtime! White and pink noise apps are also beneficial for sleep.
• Eat a Healthy Diet: Certain foods promote sleep, such as almonds, walnuts, cherries, fatty fish, lean proteins, cheese, milk, and herbal teas. Remember, don’t eat a heavy meal within two hours of your bedtime.
• Make Time to Exercise: Exercise can lead to better overall health. Whether you work out in the morning, afternoon, or evening, Listening to your body to determine if exercise leads you to better sleep is essential.
• Limit Screen Time: Turn off devices two to three hours before bed. Leave your devices in a room other than your bedroom if they are too distracting.
• Relaxation Techniques: Try meditating, deep breathing, and journaling throughout the day to calm your mind.
• Try a Fun Bedtime Routine: Aim for consistency with a bedtime routine. Make it fun with relaxing activities like reading or playing a card game.
• Spruce Up the Bedroom: Declutter, organize, bring in plants, upgrade bedding, or create a relaxing nook.
• Replace the Mattress: Is your mattress over seven years old, lumpy, or sagging? If so, it’s time for a mattress shopping trip! 

When to Reach Out for Support

People with sleep apnea are five times more likely to experience depression. Even if you don’t have a preexisting medical condition, we can’t stress the importance of reaching out to a physician if you’re experiencing depression, anxiety, or another mental health challenge accompanied by poor sleep. Treatment is available! Contact them when you:

• Have trouble falling or staying asleep
• Feel tired or lethargic during the day
• Experience physical pain or discomfort

If you are struggling or in crisis, confidential, free, 24/7/365 help is available. Speak to a trained crisis counselor:

• Call or text 988
• Chat at 988lifeline.org

Sleep Soundly and Feel Your Best

Prioritizing sleep is crucial for maintaining and improving mental health. The intricate link between restful sleep and emotional well-being underscores the need to establish healthy sleep habits. By understanding the importance of sleep and implementing strategies to ensure restorative rest, we can break the cycle of poor sleep and mental health challenges, paving the way for a happier, more resilient life. Remember, investing in quality sleep is investing in your mental health.

Nearly half of US adults say they do not get enough sleep.

Sleep isn’t a luxury—it’s a biological necessity. Yet in a world that glorifies hustle and constant connectivity, too many of us are running on empty. Whether it’s late nights at the office, chronic stress, or everyday lifestyle habits, sleep deprivation has quietly become a public health crisis.

The consequences go far beyond feeling groggy. Sleep loss affects everything from focus and mood to long-term heart health and immune function. But the good news? Once we understand what’s stealing our rest, we can begin to take it back.

In this guide, we’ll uncover the leading causes of sleep deprivation, its toll on both mind and body, and the science-backed steps you can take to reclaim your well-being—starting tonight.

What is Sleep Deprivation?

The designation of sleep deprivation is straightforward: A person who doesn’t get enough sleep. People are considered sleep deprived whether the lack of sleep lasts one night or several months. The first step to avoiding sleep deprivation is to follow the guidelines for your age group as follows:

• Newborns (up to 3 months old): 14 to 17 hours
• Infants (4 to 12 months old): 12 to 16 hours, including naptime
• Young children (1 to 5 years old): 10 to 14 hours, including naptime
• School-aged children (6 to 12 years old): 9 to 12 hours
• Teenagers (13 to 18 years old): 8 to 10 hours
• Adults (18 years and up): 7 to 9 hours

FAST STAT: 33% Increase in Dementia Risk

Why Am I Sleep Deprived?

Sleep deprivation is so common that most people experience it at least once, if not several times, in their lives. It can happen for a variety of reasons, such as:

• Alcohol use or abuse
• Poor sleep hygiene
• Shift work
• Sleeping somewhere other than your home
• Stress
• Using stimulants too close to bedtime

Certain medical conditions can cause sleep deprivation as well. These include:

• Common cold and flu
• Depression or anxiety
• Dementia, Alzheimer’s disease or Parkinson’s disease
• Insomnia
• Parasomnias
• Restless Leg Syndrome (RLS)
• Sleep apnea
• Type 2 diabetes

Getting enough sleep if you’re being treated for any of the above conditions is essential to prevent further damage to your health. If you suspect you might be sleep deprived, it’s important to consult your physician for the necessary support and guidance.

FAST STAT: 1 in 25 Adults Have Fallen Asleep at the Wheel in the Past Month

Immediate Effects of Not Sleeping Enough

It only takes one sleepless night to feel sleep deprived. The first noticeable signs of sleep deprivation impact your cognitive abilities and emotions. 

Researchers agree that the lack of sleep slows response speed and negatively impacts alertness, attention, and vigilance. However, some studies show that sleep deprivation also leads to problems with high-level cognitive abilities such as perception, memory, and executive function.

In addition, sleep deprivation can play havoc on your emotions. You’re more likely to respond negatively to stressful situations and feel less positive about the good things in life. Essentially, sleep deprivation puts you in a bad mood no matter what. You might also become more irritable or experience symptoms of depression or anxiety.

FAST STAT: 3X more likely to catch a cold

Physical Effects of Lack of Sleep

Sleep deprivation challenges your body’s systems that help you stay physically healthy. Lack of sleep can lead to a less active immune system, making you more susceptible to illness. 

You can also experience hormonal imbalances that affect your appetite and prevent you from having a healthy weight. Lack of sleep can cause higher levels of ghrelin, which makes you feel more hungry. On the flip side, lower levels of the appetite hormone leptin can make you feel less hungry. 

Your cardiovascular system can be compromised, causing elevated blood pressure and increased heart rate, leading to myriad health concerns, including hypertension.

FAST STAT: Lack of sleep can age your brain by 3-5 years

Sleep Deprivation and Mental Health

More than 50 years of research shows that sleep deprivation negatively impacts mental health as well. A study published by the American Psychological Association analyzed data from 154 studies with 5,715 total participants and found that the lack of sleep put participants at a higher risk of experiencing anxiety and depression symptoms. 

Researchers in the studies disrupted the participants’ sleep for one or more nights in three different ways:

• Keeping participants awake later than usual
• Allowing participants to sleep less than usual
• Periodically waking participants up throughout the night

Regardless of the type of sleep loss, researchers determined participants experienced fewer positive emotions the next day and reported increased symptoms of anxiety, including increased worrying and rapid heart rate.

The results from the combined studies show that more than 30% of adults and up to 90% of teenagers don’t get enough sleep, according to the study’s lead author, Dr. Cara Palmer of Montana State University. She advises that people whose job makes them prone to sleep deprivation, such as first responders, pilots, and truck drivers, should prioritize sleep to protect their well-being and prevent lapses in daytime function. John Hopkins Medicine reports that 6,000 fatal car crashes are caused by tired drivers each year.

FAST STAT: 48% increased risk of developing heart disease

Long-term Consequences of Chronic Sleep Deprivation

Harvard Medical School recommends “treating sleep as a priority, rather than a luxury” to help prevent chronic medical conditions. The school’s Division of Sleep Medicine longitudinal epidemiological studies show that long-term sleep habits are associated with the development of diseases. Participants who were considered healthy at the beginning of the long-term studies showed signs of developing or having diseases. The studies showed that the most common chronic diseases were:

• Type 2 Diabetes: Adults who consistently sleep less than five hours per night have an increased risk of having or developing diabetes.
• Obesity: Adults who sleep less than five hours per night have a 50% higher risk for obesity.
• Heart Disease and Hypertension: Lack of inadequate sleep for one night for people with diagnosed hypertension raises blood pressure the next day. Women who sleep less than six hours or more than nine hours a night have an increased risk of heart disease.
• Life Expectancy: Sleeping less than five hours per night increases the mortality risk by 15%—from all causes.

Your physician or a sleep specialist should treat sleep deprivation as quickly as possible to prevent long-term adverse effects and chronic conditions. 

Tips for Preventing Sleep Deprivation

Good practices and habits that affect your ability to fall and stay asleep, or sleep hygiene, are the best ways to prevent sleep deprivation. By incorporating better habits into our daily routine, we can take a proactive role in maintaining our health and well-being. 

From cutting out your late cup of coffee to turning off your smartphone in the evening, small habits to incorporate into your daily life can help you establish good sleep hygiene practices, such as:

• Establish a bedtime routine with calming activities like reading or listening to music
• Do light yoga or stretching before bed
• Avoid heavy meals in the evening
• Choose healthy evening snacks
• Turn off all devices one to two hours before bedtime
• Don’t force yourself to sleep

In addition to good sleep hygiene, a comfortable and relaxing sleep environment can contribute to better sleep. Try incorporating these tips to turn your bedroom into a calm, soothing oasis:

• Declutter your space
• Incorporate Feng Shui
• Repaint with soothing colors
• Bring nature indoors with houseplants
• Try a white or pink noise machine
• Listen to relaxing playlists or guided meditation apps
• Use essential oils like lavender, cedarwood, and bergamot in a diffuser
• Accessorize with bedding and pillows 

Perhaps most importantly, if you’ve been sleeping on the same mattress for over seven years, it’s time for a replacement. Make a plan to go mattress shopping, and use our S.L.E.E.P. Test as your guide:

• Select a mattress
• Lie down in your normal sleep position
• Evaluate your level of comfort and support
• Educate yourself about each selection
• Partners should test bed together

Learn which habits might contribute to poor sleep quality and how to change them. 

Quality sleep fuels your day! Imagine waking up feeling refreshed and ready to tackle whatever life throws your way! Unfortunately, many struggle to get the rest we need—research shows that eight out of ten adults are less than satisfied with their sleep quality. 

Think about it: a good night’s sleep does more than refresh you. It helps you stay healthy, boosts your concentration and memory, keeps your mood in check, and can go a long way in preventing drowsy driving. If tossing and turning has become a nightly ritual for you, it might be time to dig a little deeper. 

What’s keeping you from those uninterrupted Zzzzs? Keep reading to unlock the secrets to better sleep. You will discover some surprising factors affecting your sleep such as the impact of noise pollution, the influence of your diet, and the role of your circadian rhythm. Explore simple adjustments to transform your sleep habits. It’s time to reclaim your nights and wake up revitalized! 

Your Environment

Your sleep environment is relatively easy to change to better promote quality sleep each night. Your bedroom environment is susceptible to air quality issues from pollutants and allergens. Poor air quality can cause respiratory problems, such as coughing or sneezing, that affect your ability to get good quality sleep. Living in a city, metropolitan area, or near industrial areas increases your chances of experiencing sleep issues due to your environment than living in a small town or the country. By understanding and managing these environmental factors, you can take control of your sleep quality. 

Common allergens inside your home are dust, mold, chemicals, and pet dander. Make sure you keep your bedroom clean and dust-free, and store chemicals in another area of the home or outdoors. If pet dander is an issue, you can schedule more frequent trips to the groomer or create a sleeping space for your pet outside the bedroom.

Noise and light pollution from sources both inside and outside the home can cause you to wake up throughout the night, interrupting your sleep cycles. Vehicles, trains, construction equipment, street lights and neighbors, along with outdoor pets are all common types of outdoor noise pollution. Inside, you may have to contend with a crying child, a TV or other electronics’ blue light, your partner’s snoring, or the dog scratching at the door to go outside.

Packing up and moving to the countryside isn’t a great option for combating air and noise pollution for quality sleep. Still, there are some simple steps to help limit your exposure to both:

• Wash bedding regularly and/or use   mattress protector to fight dust mites
• Bathe or shower before bed 
• Wear clean pajamas
• Use natural air fresheners or essential oils
• Shut the windows
• Change the filter on the HVAC system
• Use an air purifier with a HEPA filter in the bedroom
• Turn on white or pink noise
• Wear noise-canceling headphones
• Talk to a doctor about potential medical conditions related to snoring

Your Mind

Psychological and emotional factors such as stress, depression, and anxiety can cause poor sleep quality and make mental health challenges worse. Subconscious thoughts resulting from unresolved issues and overthinking can run rampant at bedtime, making it hard to fall or stay asleep initially. You can calm your mind at bedtime by:

• Practicing Mindfulness: Positive self-talk, meditation, or guided imagery
• Using Relaxation Techniques: Deep breathing or progressive muscle relaxation
• Journaling: Write, draw, make lists

Your body rests during sleep but your brain stays active—creating vivid stories—aka dreams or nightmares. You may dream about something in your daily life, such as a walk in the park or a trip you’ve been thinking about. Other times, dreams can have an emotional component, like happiness, surprise, fear, or anger.

Occasional dreams, particularly good ones, likely won’t impact your sleep quality. Bad dreams and nightmares are a different story. Frequent nightmares can prevent you from wanting to go to sleep or keep you up if you wake up in the middle of the night. Talk to your doctor if you suffer from persistent, disturbing nightmares so you don’t spend your days walking around like a zombie.

Want to interpret your dreams? Visit this Better Sleep Council blog for helpful tips!

Your Body

Your body reaps the benefits of sleep through the circadian rhythm. This internal 24-hour cycle—influenced by temperature and light—is responsible for behaviors such as eating or sleep.

Have you ever wondered why some people are early birds and others night owls? Genetics can influence our internal clock, or chronotype, and affect daily habits. Your body operates according to your circadian rhythm, determining when you fall asleep and wake up. Understanding this rhythm can provide valuable insights into your sleep patterns, making you more knowledgeable about your own sleep. 

While it is difficult to adjust your 24-hour cycle, it’s not impossible. Try these tips to control your circadian rhythm and get better quality sleep:

• Spend time outdoors
• Use light therapy
• Leave curtains open at night
• Take melatonin 3-4 hours before bedtime
• Go for a walk or run in the morning
• Try chronotherapy, a process where you go to bed earlier or stay awake later

Your Food

All types of foods can positively impact your sleep quality. While you can take supplements to get the essential vitamins and minerals your body needs, you can also add micronutrients to your diet. Consider boosting your intake of the following:

• Melatonin (promotes sleep and relaxation): Sunflower seeds, alfalfa sprouts, almonds, eggs, goji berries, tart cherries
• Magnesium (aids relaxation and regulates melatonin: Leafy greens and brassicas; Seeds, nuts, and legumes; Milk, yogurt, and some other milk products; Whole grain cereals, oatmeal, and bran flakes; Bananas
• Complex Carbohydrates (promotes serotonin production): Whole grain toast, oatmeal, quinoa 
• Omega-3 Fatty Acids (improves sleep quality and length): Salmon, mackerel, tuna, herring, sardines; Flaxseed, chia seeds, walnuts; Plant oils like olive and coconut

Timing is another component to consider before grabbing a bedtime snack. Certain foods and beverages can negatively affect sleep quality, such as caffeine, alcohol, and heavy or spicy foods. Try to wrap up your consumption of these types of items at least three hours before bedtime. 

To learn more about foods to eat and avoid near bedtime, watch these videos from Better Health Council sleep expert Lissa Coffey:

The Sleep Diet Part 1: Foods on the NO List!
The Sleep Diet Part 2: Foods on the YES List!

Your Lifestyle

Our choice of lifestyle has a significant impact on our sleep quality. For one reason or another, it can feel like our lifestyle isn’t conducive to quality sleep. However, by making informed choices and adjustments, we can create a lifestyle that promotes better sleep, empowering us to take control of our sleep quality. 

Physical Dynamics

Some couples find that physical intimacy helps them sleep better. A recent Partners and Sleep survey by the Better Sleep Council (BSC) shows that:

• Most adults say cuddling has many personal benefits, such as increasing their happiness and helping them feel emotionally close to their partner.
• Eight in 10 adults believe cuddling reduces stress and anxiety.
• Men are more likely than women to say they sleep better with a partner and enjoy cuddling.

Despite these results, 45% of adults say they sleep better with a partner compared to 45% who say they sleep better alone. If your partner likes to cuddle and you don’t, try compromising by cuddling before falling asleep and moving to another location.

Another physical factor to consider to improve your sleep quality is your mattress. Every seven years, you should replace your mattress—or when you think it might be causing sleep difficulties. Take the BSC Better Bed Quizzz to get a personalized summary based on your needs, preferences, and sleep habits to take with you when you go mattress shopping. 

Social Dynamics

A low socioeconomic status in your relationship can negatively impact sleep quality in various ways. Living in a noisy or unsafe neighborhood can lead to interrupted sleep. Working at different times means finding time to cuddle or sleep next to each other without someone waking up. You might have a hard time fighting off intrusive thoughts about finances. Talking over these issues with your partner well before bedtime can increase the chances that you’ll both get rejuvenating sleep.

Cultural Dynamics

Do you and your partner share a similar cultural background? If not, you may not see eye-to-eye on sleep habits. It’s good for your relationship to embrace your sleep differences, and you might enjoy snoozing differently. Some cultural sleep habits and their origins include:

• Spain and Latin America: Taking a siesta—a short afternoon nap
• United Kingdom: Sleeping naked
• Africa: Sleep whenever you feel like it, even during the day
• Latin America: Sleeping in a hammock

Is your co-sleeper a pet? Find out how to sleep better with your furry friend!

Factors Affecting Sleep Quality

Understanding and addressing the various factors that influence your sleep quality can lead to substantial improvements in your overall health and well-being. Whether it’s optimizing your sleep environment, managing stress, or recognizing the role of your circadian rhythm, small changes can make a big difference. 

Embrace these strategies to enhance your nighttime routine! Soon, you’ll be on your way to enjoying restful, rejuvenating sleep that empowers you to face the day with renewed energy and focus. Don’t wait any longer—start reclaiming your nights and wake up revitalized!

What to know about deep sleep and tips to ensure that you get an adequate amount.

Sleep is an essential foundation of our overall well-being, weaving together the intricate tapestry of both our physical and mental health. It’s during the tranquil hours of slumber that our bodies engage in restorative processes, ensuring we awaken rejuvenated and ready to face the day. Among the various stages of sleep, deep sleep—often referred to as slow-wave sleep—holds a pivotal role, acting as a sanctuary where crucial healing and revitalization occur.

In this blog, we’ll delve into the intricacies of sleep stages, the significance of deep sleep, its numerous benefits, signs of inadequate sleep, and practical tips for improving sleep quality. By prioritizing deep sleep, we pave the way for a healthier, more vibrant life.

Getting Familiar with the Sleep Stages

Before we talk specifically about deep sleep, let’s go over the five sleep stages that occur each night. Each sleep cycle has a purpose and lasts for a similar amount of time. 

Stage 1 

The first stage of sleep occurs when we close our eyes. If we wake up, we can feel like we haven’t slept. It’s also the stage most associated with the sense of falling, which can jerk us awake. This twitching condition is known as myoclonus. 

Stage 1 typically makes up 5% of our sleep.

Stage 2 

We begin to sleep a little heavier during this stage—but not by much. Our heart rate and brain waves slow down, and our body temperature decreases as we prepare to enter deep sleep. 

We spend most of our time in Stage 2 sleep—about 45%. However, we can cycle through Stage 2 several times each night until our body moves into Stage 3 or 4.

Stages 3 and 4

We’ve reached deep sleep! Stage 3 is NREM, while Stage 4 takes us closer to REM sleep. Being awakened during either of these stages can cause feelings of disorientation or confusion. 

These stages account for about 25% of our nightly sleep. Babies, children, and older adults need the most Stage 3 and Stage 4 sleep to feel fully rested. 

During deep sleep, our bodies and minds experience:  

• Physical repairs to our bodies
• Immune systems strengthening
• Memory consolidation
• Cleansing of metabolic wastes our from brains
• Hormones regulation

Not getting enough sleep during these stages can make us feel tired and lethargic—even if we sleep for an extended period. Our bodies can revert back to Stage 2 sleep if we’re not fully ready to reach deep sleep. We’ll cover more on this topic in a minute.

Stage 5/REM Sleep

Now out of deep sleep, Stage 5, or REM sleep, is where we start to dream. We have some eye movement, increased respiration rate, and brain activity. Our voluntary muscles can become paralyzed, which is the reason that it can feel like we can’t escape from dreams. Luckily, paralysis is a temporary protection mechanism that keeps us from hurting ourselves during REM sleep.

What Are the Benefits of Deep Sleep?

We need 1.5 to 2 hours per night of deep sleep to reap the benefits. Factors such as age and our bodies’ unique physiological makeup can affect exactly how much we need to get. Children and teenagers generally require more deep sleep to feel rested. Older adults also need more deep sleep, but many of us don’t get enough as we age.

Enhances Memory and Cognitive Function

Have you ever wondered why you remember things from the past but not something that happened yesterday? This can be due to the memory consolidation that occurs during deep sleep. Our brain acts like a filing cabinet, moving memories from short to long term.

These clean-up tasks during deep sleep help improve cognitive functions such as problem-solving, creativity, and decision-making. They prepare our minds for the day ahead and prevent the build-up of metabolic wastes, which can increase the risk of neurological disorders like dementia and Alzheimer’s disease.

Supports Physical Health

A key goal of deep sleep is to repair and rejuvenate our bodies, which is imperative to good physical health. The rest we get during deep sleep helps our muscles and tissue recover and ensures we’re not physically tired the next day. Additionally, our cardiovascular systems benefit from deep sleep because this stage reduces our blood pressure and heart rate. 

Deep sleep strengthens our immune systems. Without adequate deep sleep, our bodies aren’t as likely to be able to fight infections and illnesses. It pays to get extra deep sleep when we’re sick!

Hormone regulation also occurs during deep sleep. Our bodies process hormones like cortisol and insulin. Cortisol activates our body’s response to stress and helps regulate metabolism, blood sugar, blood pressure, and inflammation. Insulin also helps regulate blood sugar and lowers our risk of diabetes.

Improves Emotional Well-being

A proper amount of deep sleep keeps us emotionally stable. We’re less likely to feel emotionally deregulated or experience stress and anxiety when we get enough deep sleep.

According to a 2019 study published in the journal Nature Human Behaviour, the anxiety levels of participants who spent more time in deep sleep were much lower than those who did not. The authors concluded that deep sleep “restored the brain’s prefrontal mechanism that regulates our emotion, lowering emotional and physiological reactivity and preventing the escalation of anxiety.”

Signs of Inadequate Deep Sleep

When we don’t get enough deep sleep, our bodies and minds don’t get the benefits mentioned above, leading to frequent nighttime awakenings or poor physical recovery after exercise. If the cycle of inadequate deep sleep continues, it can lead to sleep deprivation.

Sleep deprivation happens when we don’t have enough time to sleep, don’t get enough sleep, or both. Common symptoms of sleep deprivation include:

• Daytime sleepiness
• Fatigue
• Irritability
• Difficulty thinking, focusing, and remembering
• Slower reaction times
• Headaches

Tips for Improving Deep Sleep Quality

We now know the benefits of deep sleep and how the lack of deep sleep can impair our minds and bodies. What do we do if we need to get better deep sleep? Here are a few tips to help you reach 1.5 to 2 hours of deep sleep each night.

Establish a Bedtime Routine

A bedtime routine can make it easier to ensure that you get enough deep sleep. Consistency and timing are the key elements of a good bedtime routine. By going to sleep and waking up at the same time every day, you align your circadian rhythm—your 24-hour clock. Keeping these times consistent helps you know that you have enough time to reach deep sleep.

Practice Mindfulness and Relaxation Techniques

Studies have shown that practicing mindfulness quiets the mind and promotes relaxation. Mindfulness and relaxation techniques are essential if you have insomnia. To improve sleep quality, try these techniques:

• Meditation
• Mindful Breathing
• Journaling
• Progressive Muscle Relaxation
• Guided Imagery
• Aromatherapy

Create a Better Sleep Environment

Unsurprisingly, you’ll sleep better in a calm and cozy bedroom sanctuary with a comfortable mattress. If you’ve been snoozing on the same mattress for more than seven years or it’s uncomfortable, the experts at the Better Sleep Council recommend replacing your old mattress in favor of one that’s a better fit. 

Take the Better Bed Quizzz to Find Your Perfect Mattress!

You can also incorporate sleep-inducing elements into your space by experimenting with:

• Bedding
• Colors
• Lighting
• Natural elements
• Scents
• Sounds
• Temperature

Change Your Diet

Your diet can help you get better deep sleep if you eat foods rich in sleep-inducing compounds such as:

• 5-HTP/Tryptophan: Tilapia, canned white tuna, snapper, farmed Atlantic salmon, lobster, blue crab, Pacific oysters; Pork roast, light meat turkey, beef roast, chicken breast; 2% and whole milk, mozzarella and cheddar cheeses, low-fat yogurt, whole eggs; Quinoa, oats, buckwheat, white and wheat bread; Black walnuts, cashews, pistachios, peanuts, almonds, pumpkin and squash seeds, chia seeds, flax seeds; White potatoes, string beans, prunes, bananas, apples
• Complex Carbohydrates: Whole grain toast, oatmeal, quinoa 
• Melatonin: Sunflower seeds, alfalfa sprouts, almonds, eggs; Goji berries, tart cherries
• Magnesium: Leafy greens and brassicas; Seeds, nuts, and legumes; Milk, yogurt, and some other milk products; Whole grain cereals, oatmeal, and bran flakes; Bananas
• Omega-3 Fatty Acids: Salmon, mackerel, tuna, herring, sardines; Flaxseed, chia seeds, walnuts; Olive oil, coconut oil

On the other hand, you want to avoid certain foods and beverages as bedtime draws near. Limiting the ingestion at least two hours before bedtime can reduce the chance of sleep interruption:

• Alcohol: Consuming alcohol before bed can interrupt sleep cycles during the night.
• Caffeine: The last thing you want at bedtime is an over-stimulated nervous system.
• Candy and Sugar: Eating candy and sugary foods at night can cause your blood sugar to rise or fall. Avoid candies, cookies, sugary drinks, and chocolate prior to bedtime.
• Heavy or Spicy Foods: Avoid foods that can cause discomfort or indigestion, leading to poor sleep.

Get Better Deep Sleep!

In conclusion, deep sleep is vital to our overall health and well-being, serving as the foundation for physical restoration, cognitive enhancement, and emotional stability. By understanding the intricacies of sleep stages and prioritizing sufficient deep sleep, we can harness its numerous benefits—improving memory, bolstering our immune system, and supporting our mental health.

As we navigate the complexities of modern life, prioritizing quality sleep becomes essential. Implementing practical tips to enhance our sleep quality can foster a more rejuvenated body, a sharper mind, and a balanced emotional state. Embracing the significance of deep sleep ultimately paves the way for a healthier and more vibrant life.

Need more tips for getting quality deep sleep? Check out the Better Sleep Council blog, “Top Four Habits for Healthy Sleepers.”