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

The Sleep-Isolation Association

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

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

Poor Sleepers Have a Tough Time Connecting

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

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

Poor Sleepers Aren’t Merry Makers

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

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

Social Media Doesn’t Help

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

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

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

Celebrate the Holidays with Sleep

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

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

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

Think back to this time last year when you made your New Year’s resolutions. Do you remember the conversation you had with yourself?

You looked in the mirror and vowed that 2018 would be the year you were going to make good on them. Early morning workouts. Making dinners at home. Networking lunches. It was a pep talk worthy of Knute Rockne, General Patton and Gloria Steinem.

You started out like a blaze. Then smoldered out before Valentine’s Day. (Cue the sad trombone sound effect.) We’ve all been there.

But 2019 can actually be the year your resolution takes hold. The key is how you sleep.

Poor sleep is the main reason why 54% of us who make New Year’s resolutions fail within six months. According to the National Center for Biotechnology Information, sleep has an influence over self-control, which gives us the ability to resist pleasurable impulses in order to achieve longer-term goals.

“Any time we’re under chronic stress it’s harder to find our willpower,” states Stanford University   health psychologist Kelly McGonigal, Ph.D. “Sleep deprivation is a kind of chronic stress that impairs how the body and brain use energy. Any step toward more or better quality rest can be a real boost to self-control.”

To get you motivated and primed for better sleep, we’ve compiled 19 sleep resolutions for 2019. Follow these sleep tips from the Better Sleep Council to make sure your resolutions stick this year.

Resolve to Establish Good Sleep Habits

1. Understand why sleep is so important: Before you resolve to make your sleep better, take a minute to get a better understanding of why sleep is important for your body and your emotions. Trust us, it’s essential in ways far beyond keeping your New Year’s resolutions.
2. Schedule your sleep: Make time for at least 7 hours of sleep each night. It’s the minimum requirement for quality rest. Block out time in your calendar so you know when you should be heading to bed.
3. Get the family involved: It helps to stick to a plan when you have support. Plus, you’ll have fewer distractions and temptations if everyone in your household is focused on the same goal of getting better sleep.
4. Keep it consistent: Try to maintain the same sleep schedule, weekdays and weekends. The routine will help you fall asleep more quickly each night and wake up more easily the next morning.
5. Stop Netflix binging: It’s 2 a.m. You’ve just watched weeks’ worth of some housewives-karaoke-competition reality show. (The implications of that extend beyond sleep, but we’ll start there.) Before you even settle down on the sofa, set a limit of how many episodes you’ll watch in one night.
6. Skip the snooze button: Hitting snooze multiple times can leave your brain stuck in a half-asleep and half-awake mode, which makes you feel even more tired the next day.
7. Develop an enjoyable routine: Sleep is a necessity. But it can be a pleasure, too. Find your favorite way to wind down. Try a warm bath, soothing music or meditation.

Resolve to Get Your Bedroom Sleep-Ready

1. Remove electronics: Using any electronics is a big no-no in the hour or two before you go to bed. Stimulating blue light from TV, phone or computer screens can leave you tossing and turning.
2. Send your pets packing: You love your dog. But the snoring and rustling makes him a terrible sleep companion. Invite your pets into your room, just not in your bed.
3. Clear the clutter: Turn your bedroom into a sanctuary for sleeping. (Sex is ok, too.) Keep it sparse so it is relaxing. Use calming wall colors. Avoid trying to have your bedroom pull double-duty as office, nursery or home gym if at all possible.
4. Update your mattress: Your mattress wears down gradually over time. If your sleeping pad is lumpy, sagging or more than 7 years old, you’ll benefit from a new one.
5. Take the Better Bed Quizzz: How do you find the right mattress for better sleep? Take our Better Bed Quizzz before you go shopping. It’s got all the aspects you should consider as you decide.
6. Update your pillows, too: Pillows wear out even faster than mattresses. Replace your old, flat pillows for a better night’s rest.
7. Invest in some comfort: Consider adding a mattress pad to make your mattress even more comfortable.
8. Cool off: Studies show that we sleep best when the room temperature is between 60° and 67° F. Program your thermostat to drop into this range overnight.

Resolve to Spend Your Day the Right Way

1. Nap properly: Short naps can be a beneficial recharge. Naps longer than 40 minutes can throw off your sleep schedule.
2. Exercise: Vigorous daily exercise (at least two hours before you go to bed) can reduce insomnia and lead to a sounder sleep. Bonus: It’s like multitasking. You’ll be working toward that other resolution of losing weight.
3. Eat (and drink) right: Avoid caffeine, alcohol and heavy meals late in the day. These can make it difficult to fall asleep and wake you during the night with acid reflux or trips to the bathroom.
4. See your doctor: Sleep disorders, like snoring, sleep apnea and restless leg syndrome, may be robbing you of restorative rest. Worse yet, these disorders can contribute to bigger health issues. Get diagnosed and seek treatment.

From all of us at the Better Sleep Council, have a happy, healthy and prosperous new year. Sleep well.

Sources:

• https://onlinelibrary.wiley.com/doi/abs/10.1002/jclp.1151
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4426706/
• https://scopeblog.stanford.edu/2011/12/29/a-conversation-about-the-science-of-willpower/

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.

The many demands of the holidays can bring on some serious stress. Shopping. Wrapping. Baking. Decorating. Battling inclement weather. On top of all that, you’re going to be entertaining and hosting holiday guests this year. That’s enough pressure to make anyone downright Grinch-y.

From your guests’ perspective, it’s not always a jolly arrangement either. We’ve already chronicled how a phenomenon known as the “first-night effect” makes it difficult to get a good night’s rest away from home. And tired guests can quickly become irritated, cranky guests.

To help everyone sleep a little more soundly this holiday season, we’ve got a number of ways you can create welcoming, hospitable guest sleeping quarters in your home. You’ll find these quick tips easy enough to tackle before everyone arrives, and your guests will appreciate that you went out of your way to make their stay special.

Be a good host: Act like a guest.

Try spending the night in your guest room. It’s the best way to identify any shortcomings of the space that could use some attention. You might not realize that the sheets are scratchy, the pillow is lumpy and that old alarm clock has an irritating, low-level humming noise until you actually try sleeping in that environment yourself.

Cover all the essentials.

One vital part of getting quality sleep is the bed. So start there when outfitting your guest room:

• Clean, comfortable sheets are a must.
• Lay out an extra blanket after you freshened it up with a fine mist of linen spray or placed it in the dryer on fluff cycle for a few minutes.
• Go the extra mile by making the bed with several pillows of varying firmness.
• How old is that mattress in the guest room again? If it’s at least 7 years old, it may be time to update.

Take a good look at the window dressing in your guest room too. Blackout drapes keep the room dark and more conducive for sound sleeping. Insulated curtains cut down on any nasty drafts common at this time of year.

Add a few creature comforts.

Your guests will come with baggage. (Feel free to insert jokes about your sister’s life drama here.) Clear some closet space or empty a drawer in the guest bedroom if you can. If that’s not feasible, put a luggage stand or garment rack in the room. It’s a small touch that makes a big difference.

In a dream world, electronics would stay out of the bedroom to prevent blue light brain stimulation, but your guests will most likely end up taking their smartphones and tablets to the bed with them. Place a power strip on the night stand to put a charging station within easy reach. Write down your Wi-Fi password on a card as well. No one will have to feel like they’re bothering you to ask for it.

Admit it. You sometimes stub your toe on the way to the kitchen or bathroom at night. Imagine having to navigate a dark AND unfamiliar home. Spare your guests the hassle and the dangers. Put a few bottles of water in the guest room the day your guests arrive. And to make those inevitable trips to the bathroom easier, install a nightlight with a yellow- or orange-hued lightbulb that illuminates the path without a jarring blast of bright light.

No guest bedroom? More than one guest?

You may not have the luxury of having a dedicated guest bedroom for everyone who will spend the night. So you’ll have to be a bit more creative to ensure everyone can get some rest:

• If you’re feeling generous, give up your bedroom to your guest and you take the sofa. You probably fall asleep watching Netflix out there a lot already.
• Set up a temporary bedroom using an airbed or feather bed that is easily stored when not in use. You may even have room for an extra innerspring mattress under your bed that you can slide out when company comes. All these options benefit from the addition of a mattress topper.
• Whether guests are sleeping on the sofa or on the floor, consider setting up a folding privacy screen if they will be camping out in the public spaces of your home. Not everyone gets up on the same schedule, so a screen affords some extra time hidden away from the action.

It’s the thought that counts.

Keep in mind that there is no such thing as a perfect holiday. There’s no such thing as a perfect host, either. Focus on enjoying the extended time you get to share with family and friends when they spend the night. Regardless of how well everyone sleeps, your guests will be grateful that you went out of your way to open your home for the holidays.

Sources:

• https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544
• https://www.realsimple.com/work-life/work-life-etiquette/get-ready-overnight-guests
• https://www.apartmenttherapy.com/living-without-a-guest-room-202745

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.

What if you could give someone you love better health as a holiday gift? That would be amazing! What if you could reduce someone’s stress with a present? Everybody would appreciate that. You can. Just put the gift of better sleep at the top of your holiday shopping list.

Quality sleep is vital to both physical and mental well-being. According to the U.S. Department of Health and Human Services, a good night’s sleep helps us avoid weight gain, lowers our risk for serious health problems, improves our mood, and promotes our ability to get along better with others. Yet, few of us get the sleep we need to live our best lives.

The holidays create a perfect opportunity to show someone you care by giving them gifts designed to improve their sleep and, in turn, their health. No matter whom you plan on buying gifts for, our holiday gift guide is packed with great ideas that are sure to please.

Scene-Stealing Gifts

A just-right sleeping environment is essential for quality sleep. Gifts that help create a dark and quiet bedroom will help your loved ones fall asleep more easily and sleep more soundly through the night. Consider products like:

• Sound machines. Sounds of gentle rain, relaxing waves and even white noise can help induce a quicker trip to dreamland and block out additional noises that would otherwise wake lighter sleepers during the night.
• Blackout drapes or sleep masks. For quality shut-eye, you need to obstruct all light. At home, special curtains can block out light from windows, while sleep masks ensure darkness for travelers wherever they may lay their head.
• Fragrances like lavender, vanilla and jasmine have proven calming effects. Body oils, linen sprays or diffusers that contain these essential oils make great stocking stuffers.

Feel-Good Gifts

Comfort is key to avoid the tossing and turning of a restless sleep. Think about gifts such as:

• Sheet sets. Who doesn’t sleep better on fresh sheets? Just be sure to choose natural fabrics (cotton, linen, bamboo) and don’t bother with thread counts above 400. Both synthetic materials and higher thread counts trap heat, resulting in sweaty, uncomfortable sleep.
• Smart/programmable thermostat. Speaking of heat, “The Sleep Doctor,” Michael J. Breus, Ph.D., says the optimal room temperature for sleeping is about 65° A smart thermostat can automatically reach that setting each evening and return to a preferred daytime temperature by morning.

Undercover Gifts

Most of us are guilty of not replacing our worn-out pillows and lumpy mattresses often enough. Gifts that create the right foundation for quality sleep include:

• Sleeping on a soft, supportive pillow is more than a luxury. It’s essential for proper neck and spine alignment. Before you go shopping, get a heads-up on the different types of pillows you’ll find – from feathers to foam. (Don’t forget those travel-style neck pillows for your globetrotting friends, either.)
• Mattress toppers. Whether you choose a foam, gel or fiber design, a mattress topper can work wonders to improve a bed’s comfort and support.
• Okay, this gift may not fit under the tree. And it’s probably way too awkward for your boss or brother-in-law. But consider treating yourself and your bed partner to a new mattress this year. Use our mattress buying guide to find a gift that will keep on giving, night after restful night.

Naughty List Gifts

You probably know someone who might bend the rules or perhaps makes things a bit more difficult. But it’s the season of giving. Everyone deserves to share in the joy, right?!

• Blue-light screen covers. No one should use a phone, tablet or TV in bed. Ever. If you know someone who insists anyway, a product that blocks out the stimulating blue light emitted by those bright screens can help them more easily power down their brain.
• Snoring stoppers. Snorers make it a rough go for their bed partners. Snoring can disrupt sleep for the snorer too. Explore over-the-counter solutions like nasal strips and mouthpieces. But always encourage a chronic snorer to consult a medical professional for proper diagnosis.

You’ll never go wrong when you show someone you care about their well-being. Sleep gifts have universal appeal, so these easy ideas are perfect for everyone on your list. Good luck shopping and warm wishes for a happy, healthy holiday filled with visions of sugarplums dancing in your head.

Sources:

• https://healthfinder.gov/HealthTopics/Category/everyday-healthy-living/mental-health-and-relationship/get-enough-sleep
• https://www.sleep.org/articles/scents-for-relaxation/
• https://www.today.com/health/9-truths-about-bedding-how-use-your-sheets-get-good-1D80281769
• https://www.thesleepdoctor.com/2018/04/01/chilipad/

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.