You’d never risk being a drunk driver, right? You know the tragic results of a drunk driving crash are very real. There may even be a person in your life who’s been affected by drunk driving. We all know better than to drink and drive.
Similar to most teens your age, you probably think driving while drunk is riskier than driving while you’re sleepy. And that’s what most adults think, too. But, when people drive after sleeping four hours or less, it’s like they’re driving drunk. Almost everyone in a new study of over 1,100 teens said drowsy driving is extremely or very risky. But by comparison, almost 25% fewer teens in the same study said that drowsy driving had the same level of risk. It’s time to wake up to the fact that drowsy driving is impaired driving, too. Remember this: sleep first and drive alert.
The good thing is that most teens say they don’t drive while drowsy. If this is you, keep it up, because the statistics only get worse among adult drivers. So, where to start? Start with your sleep. Right now, life can be hectic and sometimes it feels like sleep is the last thing on your mind. But people 16-25 already are in the highest risk group for drowsy driving crashes. The good thing is your sleep is something you can take control of—be sure to get enough (as many as 10 hours a night) so you can stay healthy and ready to perform. That includes being alert behind the wheel if you are driving.
Here’s why teenagers are more susceptible to drowsy driving
Chronic Sleep Deprivation: Teens actually need more sleep than adults. Your brain is still developing, and NSF recommends that you get 8-10 hours of sleep each night.
Learning to Drive: Teens are relatively new to driving, which means you have less experience and fewer driving skills to rely on during emergencies.
Early School Hours: Many schools have early start times, which don’t always sync up with your internal body clock, also called your circadian rhythm.
Busy Schedules: Between school, jobs, family commitments, extracurricular activities, homework, and late-night screen time with friends, teens often sacrifice sleep to fit everything in.
How to ensure you get enough sleep
Prioritize Sleep: Try to put Sleep First™. The National Sleep Foundation recommends 8-10 hours of sleep a night for teens.
Naps: Short power naps (20-30 minutes) can recharge you if you’re feeling tired during the day. But don’t nap for hours – it’ll mess up your nighttime sleep.
Limit Screen Time: Cut down on screens before bedtime. That means less late-night scrolling and binge-watching.
Start Your Day with Light: In the morning, spend time in bright outdoor light to feel most alert.
Driving when you’re really sleepy is just as risky as driving while under the influence of alcohol, drugs, or distractions. Not getting enough quality sleep can jeopardize your safety behind the wheel.
Stay safe on the road
Don’t Hesitate to Get a Ride: If you’re burning the midnight oil studying or coming home late from an event, don’t feel pressured to drive when you’re exhausted. Consider reaching out to a parent or a friend for a ride if you’re too worn out to drive safely.
Buddy Up Behind the Wheel: Having a friend in the car can help keep you alert. If your passenger is more awake, switch positions and let the alert driver take control. When embarking on long journeys, plan with your companions or fellow driver to switch every hour or so.
Take a Power Nap: If you’re feeling tired before hitting the road, take a quick 20-minute nap.
Spot the Warning Signs: Learn to recognize signs of fatigue among yourself and your friends, including frequent yawning, struggling to keep your eyes open, having trouble remembering recent miles driven, missing exits or road signs, drifting into other lanes, hitting rumble strips, and more.
Remember, we’re all in this together. And good habits you start now can be even more important as you get older. Let’s keep our roads safe and make responsible choices behind the wheel. Your life and the lives of others depend on it. Sleep First. Drive Alert.™
In an age where technology is advancing so rapidly, our lives have become more connected to devices than ever. Our daily routines are closely intertwined with smartphones and wearables, smart homes, and even smart vehicles. In this era of innovation, it is important to understand how these technological advancements can enhance two of the most critical aspects of our lives: healthy sleep and safe driving.
User Technologies: Devices and Wearables
In today’s fast-paced world, it is critical to prioritize and make time for sleep. Wearable technology is increasingly becoming a tool for people to monitor and learn about their sleep. Smartwatches and fitness trackers can now provide valuable insights into the quantity, quality, and benefits of our sleep. In short, they hold promise to help us get enough of the quality sleep we need to be our Best Slept Self® and be alert and ready to perform.
Built into many wearables are advanced sleep-tracking features that can monitor heart rate, body movement, and environmental factors like room temperature. Users can quickly and easily access detailed sleep reports, personalized information, and insights about their sleep that empower them to make informed decisions about their sleep health and performance. Beyond tracking sleep, wearable devices can function as alarms and reminders, helping us establish more consistent and healthier sleep routines. Some of these same wearable functions might also be used to help users stay prepared and alert for high-stakes tasks, such as driving a motor vehicle.
Vehicle-Based Technologies: Driver Assistance Systems
Modern vehicles are equipped with an array of innovations that can contribute to road safety. These systems aim to reduce the risk of crashes caused by either poor human choices or errors, which can often be worsened by poor sleep health and drowsiness. These advances continue to be an important tool in the effort to prevent impaired driving.
Features such as adaptive cruise control, lane departure warnings, and blind-spot monitoring systems help mitigate risks and unsafe driving behaviors. These vehicle enhancements provide timely alerts and corrective actions when necessary. Ultimately, these technologies work with the driver to help reduce the likelihood of drowsy driving crashes.
The modern transportation landscape is evolving rapidly. Ride-hailing services are increasingly common, with autonomous driving options seeing opportunities in new markets. As autonomous cars become more available to users through ride-hail apps, they can offer an efficient and safer alternative to impaired driving when someone hasn’t had enough quality sleep to drive alert. In these cases, by eliminating the presence of a drowsy driver behind the wheel, autonomous technology can potentially revolutionize road safety. These vehicles are equipped with advanced sensors that see 360 degrees around the vehicle at all times and artificial intelligence algorithms that never get drowsy and maintain alertness to improve safety throughout the journey.
Looking Ahead
In an era where technology is rapidly changing the way we live and travel, it remains essential to prioritize sleep health to help stay safe. Until safety features are universally accessible, getting an optimal amount of good quality sleep is the best way to prevent drowsy driving crashes. NSF recommends most adults get 7-9 hours of sleep per night. Even as technology advances, it’s important to remember the fundamental role healthy sleep has in keeping drivers alert and our roads safe for everyone.
This content was produced independently by the National Sleep Foundation and brought to you by Waymo, a sponsor of the 2024 Drowsy Driving Prevention Week® campaign.
A message from our sponsor: Waymo’s mission is to make it safe and easy for people and things to get where they’re going. From moving people to moving goods, we’re using autonomous driving technology to get to new places.
Sleep Health Journal Article Highlights Differences Between Adults Reporting Sleeping Issues to Healthcare Providers
Washington, D.C. (October 11, 2023): New research published in the National Sleep Foundation’s (NSF) Sleep Healthjournal shows differences in sex, race, education, and other factors between adults at high risk of obstructive sleep apnea (OSA) who have and have not reported trouble sleeping to a healthcare provider.
Findings showed half of the sample never reported trouble sleeping to a healthcare provider. Those more likely to report sleeping issues were females, former smokers, had prediabetes or diabetes, and experienced OSA-related symptoms including snorting, gasping and/or breathing cessation during sleep as well as daytime sleepiness.
“Our work highlights particular groups of at-risk individuals, including men, Mexican American or non-Hispanic Asian people, and those with lower educational attainment, who may be less likely to have crucial conversations about sleep with their healthcare providers. What is also concerning is that people at risk for OSA who snore may not recognize this symptom as a reportable problem,” explained Staci Orbell, PhD, MSN, RN, the lead author on this work conducted at the University of Pittsburgh School of Nursing.
“Along the journey to improve our sleep health, self-care, and wellness, many people will seek the help of a healthcare provider. In those cases, two-way communication is critical,” said NSF Vice President of Research and Scientific Affairs, Joseph Dzierzewski, PhD. “NSF encourages the public to discuss any and all sleep issues they may be experiencing, and it’s important for healthcare providers to ask about sleep health and sleep problems, understanding there can be differences between patient groups about what they disclose.”
NSF is dedicated to improving health and well-being through sleep education and advocacy. For more information about sleep health including information on sleep disorders, visit theNSF.org/sleep-health-topics.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org
About Sleep Health®: Journal of the National Sleep Foundation
The landmark, award-winning, peer-reviewed journal Sleep Health publishes the latest studies on the cross-section of sleep’s role in population health and the social sciences from global, multidisciplinary perspectives. SleepHealthJournal.org
Drowsy Driving Prevention Week® 2023
Campaign Dates Announced
Washington, D.C. (October 4, 2023): Today, the National Sleep Foundation (NSF) announced Drowsy Driving Prevention Week® 2023 will be November 5-11. NSF encourages everyone to prioritize sleep and drive when alert and refreshed. NSF’s annual campaign goal is to help the public understand the risks of this form of impaired driving and reduce the number of drivers who choose to drive while sleep deprived.
NSF data show 95 percent of Americans think drowsy driving is risky, but a majority of drivers do it anyway. Additionally, 6 in 10 drivers (62%) have driven a car when they were so tired that they had a hard time keeping their eyes open, a projected 150+ million US motorists. According to the AAA Foundation for Traffic Safety, drowsy driving is responsible for more than 6,400 U.S. deaths annually. Fall-asleep crashes are often caused by not getting enough of the quality sleep you need.
“Drowsy driving is impaired driving. It’s a risk to public health and safety that can impact anyone on our roads. NSF encourages all drivers to prioritize sleep and drive only when alert and refreshed,” said NSF CEO, John Lopos. “We can all do more to share or act on this message,” continued Lopos.
NSF independently produces Drowsy Driving Prevention Week and all related official educational content. NSF’s drowsy driving prevention resources are available on www.theNSF.org.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
Washington, D.C. (September 13, 2023): New research published in the National Sleep Foundation’s (NSF) Sleep Healthjournal shows bedtime procrastination was associated with poorer sleep health.
The authors explain bedtime procrastination is a common occurrence where sleep is delayed voluntarily in the absence of external obligations. Activities can include leisure activities like viewing social media or socializing with friends. Research findings showed that greater bedtime procrastination was associated with poorer self-reported sleep restoration, later sleep timing, less efficient sleep, and shorter sleep duration.
“Our findings demonstrated that, regardless of whether you are a night owl or morning lark, procrastinating your bedtime disrupts sleep. In our study, bedtime procrastinators reported insomnia-like sleep patterns, but further research is needed to determine the role of this bedtime behavior in sleep disorders” explained Steven Carlson, MS, the primary author on this work.
“National Sleep Foundation is committed to translating science and research for the public to help anyone and everyone be their Best Slept Self®. Towards this goal, NSF encourages everyone to prioritize their sleep. As reported in the study by Carlson and colleagues, when sleep is voluntarily postponed, people tend to sleep worse. One effective way to help prioritize sleep is through establishing a healthy sleep schedule.” said NSF Vice President of Research and Scientific Affairs, Joseph Dzierzewski, PhD.
Utilizing a personal wind-down routine in the evenings, which consists of relaxing activities like listening to calming music, meditation, or journaling can help signal that it’s time for your body to go to sleep. Along with a sleep-friendly environment that is dark, quiet, and cool, people can set themselves up for a good night’s sleep. NSF recommends putting away electronic devices an hour before bedtime to also help prevent bedtime distractions.
The National Sleep Foundation (NSF) is dedicated to improving health and well-being through sleep education and advocacy. For more information about sleep health, visit theNSF.org/sleep-health-topics.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org
About Sleep Health®: Journal of the National Sleep Foundation
The landmark, award-winning, peer-reviewed journal Sleep Health publishes the latest studies on the cross-section of sleep’s role in population health and the social sciences from global, multidisciplinary perspectives. SleepHealthJournal.org
You probably know it’s important to get enough sleep each night, but did you know having a consistent sleep schedule, or going to bed and waking up at the same time, is also important for your health and well-being?
Positive Effects of a Regular Sleep Schedule
Having a regular sleep schedule can positively affect key areas in your life including your mental and physical health as well as performance. Getting enough sleep from a regular sleep schedule can make it easier for you to cope with daily stress and less likely to be impacted by minor negative things that can come up. Other positive benefits of a regular sleep schedule include alertness, health and safety behaviors, and improved heart health.
How Do I Set a Sleep Schedule?
If those positive health effects sound good to you (and they should!), you might be asking how you can take steps to have a more consistent sleep schedule. We recommend three steps that can specifically help you set and stick with a sleep schedule.
Prioritize your sleep
Sleep tends to be the first thing that gets sacrificed when life gets busy with work, school, or family commitments. When you value your sleep, maintaining a consistent sleep schedule can come more easily. The first step is to understand the benefits of getting enough quality sleep. By prioritizing sleep in your life, you’re setting yourself up to get enough sleep to help feel great and be at your best.
Use bedtime reminders and wake-up alarms
When it gets closer to your normal bedtime, use a reminder that alerts you it’s time to start your personal routine to get ready for sleep. In the morning, a wake-up alarm can help you get your day started without the worry of oversleeping.
Keep to your wind-down routine
Looking for something to help you fall asleep easier? A wind-down routine is a simple plan to let your mind and body prepare for sleep every night. Each person’s approach is different but could include relaxing activities like reading a book, meditating, journaling, or listening to calming music before bed. Staying consistent night after night leads to the best results.
What If I’m Not Getting Enough Sleep?
Most adults need between 7-9 hours of quality sleep a night to feel their best the next day. Here’s a fact: if you know you need eight hours of sleep at night to function your best and you are only getting six hours, you are building a sleep debt. The good news is there’s something you can do to help pay off that sleep debt. We’ve learned that sleeping an extra 1-2 hours on the weekends or “non-work days,” or taking short naps (as your schedule allows) can help most people start to offset the sleep debt they built up during the week.
The take-home message is that following a consistent sleep schedule is important for overall health and wellness in the long run. If you need to make up for lost sleep, sleeping in a little on the weekends is one way to help you get enough of the quality sleep you need to be your Best Slept Self®.
National Sleep Foundation Reinforces Consistent Sleep Schedules with New Consensus Guideline Features evidence-based benefits for health and performance allows catch-up sleep on non-work days
The NSF advances the public’s knowledge, behaviors, and practices by issuing definitive guidelines and recommendations for sleep health. NSF established an expert panel of some of the foremost authorities in sleep and circadian science to develop a consensus recommendation for consistent sleep schedules, reflecting an extensive analysis of the peer-reviewed literature on the subject.
The multidisciplinary expert panel found that consistent sleep and wake times are important for mental and physical health as well as academic and cognitive performance. Inconsistent sleep schedules are associated with negative health outcomes including obesity and diabetes, cardiovascular disease, immune dysfunction, cancer, and impaired mental health. Further, if sleep is insufficient on work days, sleeping an additional 1-2 hours a day (“catch-up sleep”) on non-work days can benefit most people as a method to help recover from sleep debt.
“The Consensus Panel concluded that consistent timing of bedtimes and wake times are associated with improved outcomes across multiple dimensions of health and performance—including alertness, cardiovascular and metabolic health, inflammation and mental health,” said panel chair and senior author, Charles A. Czeisler, MD, PhD, Division Chief of Sleep and Circadian Disorders, Brigham and Women’s Hospital and Frank Baldino, Jr., Ph.D. Professor of Sleep Medicine at Harvard Medical School.
Sleep is necessary for life. Getting less than the NSF-recommended 7-9 hours of sleep per night, for most adults, and/or having poor sleep quality are associated with adverse health outcomes. “Translation of science to the public is core to the mission of the National Sleep Foundation. The findings in our consensus report reinforce important steps everyone can take to be their Best Slept Self®,” said NSF Vice President of Research and Scientific Affairs, Joseph Dzierzewski, PhD. “Maintaining consistent sleep and wake times and utilizing non-work days to help catch up on sleep are two tools most members of the public can use to promote sleep health.”
NSF thanks its international expert panel for conducting the literature review and analysis. Collectively, the panel reflects decades of clinical and research experience, more than 1,300 academic publications, and a Nobel laureate. Members from the expert panel are affiliated with the following institutions:
Monash University
Brigham and Women’s Hospital
Harvard Medical School
University of Oxford
Marshall University
Massachusetts General Hospital
LMU Munich
The University of Texas Southwestern Medical Center
Howard Hughes Medical Institute
Northwestern University
University of Washington
The Rockefeller University
Read the full results and methodology of the report here. For more information about sleep health, visit theNSF.org/sleep-health-topics.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org
With children and teens heading back to school, it’s a good time to prioritize sleep as we adjust to new schedules. Good sleep health can help improve mood, attention, academic performance, and reduce stress.
Establish a Sleep and Wake Schedule:Sleep and wake times may naturally drift during the summer months. Moving back to a regular sleep routine a week before school begins can help children and teens begin the school year well-rested. Shift bed and wake times by 10-15 minutes a day until you’re back on the schedule you want.
Setting consistent times for sleep and wake will help children and teens stick to a regular sleep schedule. Keep in mind that children and teens have different sleep needs:
Children: Preschoolers (3-5 years) 10 to 13 hours
School-age kids (6-13 years) 9 to 11 hours
Teenagers: (14-17 years) 8 to 10 hours
Also, it’s helpful to consider that children’s biological sleep and wake time (sometimes called their chronotype) change with age. As children get older, their natural sleep/wake schedule will shift so they both get sleepy and wake up later. This normal shift to a later schedule is biological and reaches a peak in their early 20s.
Keeping these natural tendencies in mind can help to balance how long and when children need to sleep with their school start times. National Sleep Foundation recommends school not start for middle and high school students before 8:30 AM.
Model Good Habits: Help each of your family members be their Best Slept Self® by modeling good sleep habits during the day and night. It’s important that children and teens understand the importance of sleep for their health.
During the day:
Spend time in natural light, especially in the morning. Whether outdoors or inside, bright daylight helps you feel alert.
Exercise regularly. Aim for 30 minutes a day to increase your drive to sleep at night as well as reduce stress and improve mood.
Eat meals at consistent times day after day.
At night:
Avoid heavy meals, nicotine, caffeine, and alcohol before bed.
Use a consistent routine with a relaxing wind down to help get the sleep you need.
Put the devices away an hour before bed and sleep in an environment that is dark, quiet, and cool.
Heading back to school can be an exciting time. As part of NSF’s Bright Schools® initiative, NSF is committed to adolescent health and educating school-aged children and their families about the natural sleep/wake process and the importance of sleep for health.
National Sleep Foundation Hosts Congressional Briefing on Sleep Health Equity
Washington, D.C. (July 27, 2023): Today, the National Sleep Foundation (NSF) hosted the first Congressional briefing on sleep health equity. Members of Congress, staff, and interested stakeholders heard from an expert panel about the causes and consequences of sleep health disparities, steps needed to promote sleep health equity, and what Congress can do to accelerate this important work.
Sleep is necessary for life. Getting less than the NSF-recommended 7-9 hours of sleep per night, for most adults, and/or having poor sleep quality are associated with adverse health outcomes, including cardiovascular disease, diabetes, hypertension, obesity, mental health conditions, and mortality. People from historically underserved communities in the U.S. are disproportionately affected by social determinants leading to increases in poor sleep health and sleep disorders. It is critical to understand the sources of racial/ethnic sleep health disparities and promote actionable solutions to achieve sleep health equity.
National Sleep Foundation’s (NSF) mission is to improve the health and well-being of the public through sleep education and advocacy. This Congressional briefing convened expert panelists from across the country for an essential conversation on social determinants of sleep health, focusing on potential solutions.
“The National Sleep Foundation believes that everyone should have the same opportunity to be their Best Slept Self®. Understanding the sources of racial/ethnic sleep health disparities and promoting actionable solutions to eliminate them and achieve sleep health equity is critical to the NSF’s mission,” said NSF Chair Temitayo Oyegbile-Chidi, MD, PhD, and featured speaker at the event.
NSF’s Congressional briefing complements other ongoing NSF activities to help support sleep health equity such as growing the body of published evidence through its journal Sleep Health, proactive diversity and inclusiveness in NSF program topics and participants, expanded design and analysis of NSF’s population health research, and other internal progress towards NSF’s position on sleep health equity.
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org
Sleep Health Journal Article Highlights Association Between Experiencing Discrimination and Poorer Sleep
Washington, D.C. (July 25, 2023): New research published in the National Sleep Foundation’s (NSF) Sleep Healthjournal shows experiencing discrimination is associated with poorer sleep. Discrimination is associated with higher anxiety and lower social well-being which are associated with poorer sleep.
Findings showed that discrimination was associated with a broad array of sleep outcomes across a 10-year period. Anxiety and social well-being were linked to reports of experiencing discrimination and negative sleep outcomes.
“Our findings highlight the unfortunate durability of the association between discrimination and sleep, a critical pillar of well-being. These effects were heightened in those experiencing chronic or an increasing frequency of discrimination. Feeling socially disconnected or anxious, in association with experiences of discrimination, predicted worse sleep” explained Natalie Dautovich, PhD, the primary author on this work, and Environmental Fellow at National Sleep Foundation.
“The National Sleep Foundation is committed to sleep health equity. These investigators added to the body of evidence linking discrimination with sleep health, specifically identifying connections between perceived discrimination and both subjective and objective sleep characteristics—over a ten-year span. Their findings are an important reminder that sleep is very much influenced by the social world in which we live.” said NSF Vice President of Research and Scientific Affairs, Joseph Dzierzewski, PhD.
About the National Sleep Foundation The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org
About Sleep Health®: Journal of the National Sleep Foundation The landmark, award-winning, peer-reviewed journal Sleep Health publishes the latest studies on the cross-section of sleep’s role in population health and the social sciences from global, multidisciplinary perspectives. SleepHealthJournal.org
For Immediate Release Contact: Stephanie Kohn 540-850-7827 skohn@thensf.org
Sleep Health Journal Article Highlights Association Between Sleep Disorders and Relative Risk of Suicidal Ideation and Suicide Attempts in Youth
Washington, D.C. (June 20, 2023): New research published in the National Sleep Foundation’s (NSF) Sleep Healthjournal show sleep disorders are associated with increased risk for suicidal ideation and suicide attempt in youth presenting to emergency departments.
Findings showed that youth presenting to emergency departments with a diagnosed sleep disorder are at increased risk for having thoughts of suicide, or “suicidal ideation.” In fact, youth with at least one sleep disorder diagnosis had three times greater odds of an emergency department encounter involving suicidal ideation than those without a sleep disorder diagnosis. Results also showed that sleep disorders are underdiagnosed in youth presenting to emergency departments, relative to their estimated prevalence in the general population.
Dr. Casement explained, “In this nationally representative sample of youth presenting to EDs, suicidal ideation was predicted by a sleep disorder diagnosis alone and when accounting for mental health diagnoses. Furthermore, youth with a sleep disorder and either a mood or psychotic disorder had greater risk for suicidal ideation than youth with only one of these disorders. Especially considering our finding that sleep disorders are underdiagnosed in youth presenting to EDs, these results highlight the potential benefit of enhanced screening for sleep disorders as a tool for suicide prevention.”
“Sleep and mental health have an important and compelling connection, which has been part of our recent work at National Sleep Foundation. These investigators have added to the body of evidence about this relationship, specifically identifying the risk of suicidal ideation and attempt in adolescents who have a diagnosed sleep disorder. National Sleep Foundation is committed to helping all members of society, both young and older, with their sleep health—which, in turn, may yield valuable gains in mental wellness.” said NSF Vice President of Research and Scientific Affairs, Joseph Dzierzewski, PhD.
The National Sleep Foundation (NSF) is dedicated to improving health and well-being through sleep education and advocacy. The NSF is committed to understanding the associations between sleep health characteristics and mental health in the general population and is especially focused on insights that may inform public health campaigns. For more information about sleep health and mental health, visit theNSF.org/sleep-health-topics.
For anyone experiencing suicidal thoughts, please seek care. Seek care at your nearest emergency facility or, in the United States, contact the Suicide and Crisis Lifeline by calling or texting 988.
About the National Sleep Foundation The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org
About Sleep Health®: Journal of the National Sleep Foundation The landmark, award-winning peer-reviewed journal Sleep Health publishes the latest studies on the cross-section of sleep’s role in population health and the social sciences from global, multidisciplinary perspectives. SleepHealthJournal.org
For Immediate Release Contact: Stephanie Kohn 540-850-7827 skohn@thensf.org
National Sleep Foundation Data Show Marked Decrease in Sleep Duration in US Adults Following Return from Pandemic Restrictions
Washington, D.C. (June 5, 2023): New data from the National Sleep Foundation’s (NSF) Sleep Health Index® show a significant increase in the percentage of US adults who sleep less than the NSF-recommended 7-9 hours per night, as more restrictions were lifted during the COVID-19 pandemic.
NSF has historically conceptualized sleep health as a combination of adequate sleep duration, sleep quality, and sleep satisfaction, and not the mere absence of sleep disorders. NSF developed and validated the Sleep Health Index® (SHI) as a way to assess the population’s sleep health and has administered it annually since 2014.
NSF’s findings showed a 40% increase in the percentage of US adults who sleep less than 7-9 hours a night (45% in 2021 to 63% in 2022). Changes in pandemic-related restrictions, such as returning to in-person work, school, and social events, may be associated with the observed reductions in sleep duration across the population. The WHO declared the emergency phase of the global COVID-19 pandemic to be over in May 2023.
“This effect is certainly alarming. We are still learning from this unique historical period, and these results reinforce there’s more work for us and others to do to improve population sleep health in response to what we’ve seen.” said Temitayo Oyegbile-Chidi, Board Chair of the National Sleep Foundation.
“Building on NSF’s previous breaking report about sleep in US adults during the global pandemic, one of the first to share multi-year data, we specifically looked at how Americans’ sleep health began to change after more people’s routines began to normalize. It is striking that we observed a significant decrease in sleep duration as the nation returned to more normal, pre-pandemic operations. We continue to analyze our dataset for new observations and design research we can translate to help the public,” said NSF Vice President of Research and Scientific Affairs, Joseph Dzierzewski, PhD.
The National Sleep Foundation (NSF) is dedicated to improving health and well-being through sleep education and advocacy. The NSF is committed to helping anyone and everyone be their Best Slept Self®. For more information about sleep health, visit theNSF.org.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well- being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org
National Sleep Foundation Highlights Evidence in General US Population Connecting Sleep Health with Probable Depressive Disorder Analysis shows link between sleep health and clinically relevant depression symptoms
Washington, D.C. (May 23, 2023): Today, the National Sleep Foundation (NSF) highlighted additional findings from its 2023 Sleep in America® Poll, which previously demonstrated meaningful connections between Americans’ sleep health and their mental health and wellness. Among key findings were that nearly 1 in 5 (19%) US adults who sleep less than the NSF-recommended 7-9 hours per night meet criteria for a probable clinical diagnosis of a depressive disorder.
Released during the 25th anniversary of NSF’s Sleep Awareness Week®, this year’s poll uniquely co-administered three NSF sleep health assessments—Sleep Health Index®, Sleep Satisfaction Tool®, and Best Slept Self® Questionnaire—along with the Patient Health Questionnaire-9 (PHQ-9), an established measure of symptoms of depression. Importantly, the PHQ-9 can be scored in a way to identify adults whose depression symptoms are consistent with a probable clinical depression disorder.
Additional key results from the research showed:
One in every five adults (20%) with poor sleep health meet criteria for a probable depressive disorder
One in four adults (25%) who are dissatisfied with their sleep meet criteria for a probable depressive disorder
Almost 1 in 5 (19%) individuals who have difficulty falling asleep 2 or more nights per week meet criteria for a probable depressive disorder
Adults who performed high levels of healthy sleep behaviors are less than half as likely to meet criteria for a probable depressive disorder as adults who perform low levels of health sleep behaviors.
“Where our initial focus was to help the public and policy-makers understand the very real connection between sleep health and depression symptoms in the general US population, we felt it was important to further highlight results that gave a clinically-relevant signal, such as we saw using the PHQ-9,” said Joseph Dzierzewski, PhD, Vice President of Research and Scientific Affairs at National Sleep Foundation.
Sleep health is crucial to our overall health and well-being. As the United States continues to address the far-reaching effects of a national mental health crisis, this year’s Sleep in America Poll findings come at an important time and support the ongoing work of other leading public health and advocacy organizations including the Centers for Disease Control and Prevention (CDC), multiple divisions of the National Institutes of Health (NIH), the American Psychological Association (APA), National Alliance on Mental Illness (NAMI), and Mental Health America, among others who recognize mental health as a critical issue facing our nation today.
“These results go beyond just alerting people that sleep health and mental health are linked,” said David Neubauer, MD, a practicing psychiatrist and member of National Sleep Foundation’s Board of Directors. “The findings suggest there are cases where the connection between someone’s poor sleep and depression symptoms may be clinically meaningful and possibly have implications for their care.”
For more sleep health information and to learn ways to help be your Best Slept Self®, visit www.theNSF.org.
If you’re still not getting the sleep you need after taking some basic steps, or if you have lasting symptoms, it’s a good idea to talk with your healthcare provider. That’s especially true if you are having challenges with your mood or feelings of depression. You are not alone. For anyone experiencing suicidal thoughts, please seek care. Contact the Suicide and Crisis Lifeline by calling or texting 988.
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About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. TheNSF.org │SleepHealthJournal.org
About the Sleep in America® Poll
The Sleep in America Poll is the National Sleep Foundation’s premier annual review of current sleep topics. The Poll was first conducted in 1991 and has been produced since 2018 by Langer Research Associates. The full Sleep in America Poll findings, including methodology, can be found at theNSF.org/sleep-in-america-polls/.
For Immediate Release
Contact: Stephanie Kohn
540-850-7827 skohn@thensf.org
National Sleep Foundation Announces Sleep Awareness Week® 2022 Dates
Washington, D.C. (February 18, 2022): National Sleep Foundation has announced its annual Sleep Awareness Week® 2022 will take place from March 13-19, with a call to action for everyone to recognize the importance of sleep as a crucial measure of their overall health.
Established in 1998 by the National Sleep Foundation, Sleep Awareness Week is recognized annually as the premier awareness and education campaign for sleep, when the National Sleep Foundation engages the public to prioritize sleep as a crucial measure of their overall health and well-being.Sleep Awareness Week promotes best practices for sleep health that include expert guidance and practical tips to help people get the sleep they need. Campaign materials and activities are found at the Sleep Awareness Week 2022 site.
Sleep Awareness Week begins on March 13 at the start of Daylight Saving Time, when most Americans change their clocks and lose an hour of sleep. During the week, NSF also releases results of the hallmark Sleep in America® Poll, now in its 24th year of surveying Americans on a range of sleep-related topics.
“National Sleep Foundation’s Sleep Awareness Week is a cornerstone program that’s part of our work to help the public be their Best Slept Self™,” says National Sleep Foundation CEO John Lopos. “Healthy sleep can be achieved through actions we take during the day and at night to ensure we get enough quality sleep to be at our best.”
Sleep Awareness Week 2022 is supported by unrestricted funds from Jazz Pharmaceuticals, Eisai, Inc., Huckleberry, Avadel Pharmaceuticals, PureCare, Apnimed, and Harmony Biosciences. The Centers for Disease Control and Prevention (CDC) and the National Safety Council are helping to promote NSF’s healthy sleep messages. NSF independently produces Sleep Awareness Week, the Sleep in America Poll, and all related official educational content. Sleep health resources for the public are available at www.TheNSF.org.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice.
For Immediate Release
Contact: Stephanie Kohn
540-850-7827 skohn@thensf.org
National Sleep Foundation’s Sleep Health Journal PublishesSpecial Issue on Sleep in the Family System
Washington, D.C. (February 16, 2022): The National Sleep Foundation’s Sleep Healthjournal has published a special issue to highlight the central role of sleep in key aspects of family life, spanning individual functioning, relationship quality, and overall family health.
“We’re pleased that Drs. Douglas Teti, Liat Tikotzky and Helen Ball served as Co-Editors of this special issue and lent their expert perspectives,” said Dr. Orfeu Buxton, Editor-in-Chief of Sleep Health. This issue highlights the importance of understanding the intricate and significant ways sleep can interact with environmental and cultural factors to affect all members and facets of the family system.
“Sleep in children is intricately embedded in the overall family system.It can affect and be affected by parent cognitions, parent-child interactions and relationships, and the manner in which parents structure sleep and prepare children for it,” said Dr. Douglas Teti, Department Head and Distinguished Professor, Human Development and Family Studies, at The Pennsylvania State University and Sleep Health Associate Editor. Along with Dr. Teti, Dr. Liat Tikotzky, Associate Professor, Department of Psychology at Ben-Gurion University (Israel), and Dr. Helen Ball, Director of Durham Infancy & Sleep Centre at the Durham University (UK), edited the special issue and authored its editorial, which provides an overview of the articles in the issue.
The National Sleep Foundation is committed to publishing research that identifies ways to advance sleep health across all populations. The special issue can be accessed on the Sleep Health Journal website at SleepHealthJournal.org.
On February 23, 2022, Drs. Teti, Tikotzky, and Ball will host a live webinar titled “Sleep in the Family System” with select authors of articles featured in the special issue. For more information and to register, visit the Sleep Health Journal website.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well- being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research, and practice. TheNSF.org │SleepHealthJournal.org
For Immediate Release
Contact: Stephanie Kohn
540-850-7827
skohn@thensf.org
National Sleep Foundation Journal Publishes Special Issue to Help Advance Sleep Health
Washington, D.C. (February 7, 2022): The National Sleep Foundation’s (NSF) Sleep Health Journal has published a special issue as part of its efforts towards sleep health equity. The online issue represents a guiding framework for understanding the critical intersections of race-ethnicity, income, education, and other social determinants that contribute to the well-documented racial-ethnic disparities in sleep health in the U.S.
“It’s time to move the needle forward beyond the individual and shed light on the socio-political contexts that perpetuate disparities in sleep health across racial-ethnic groups in the U.S. The studies in this special issue highlight the science of sleep health as a powerful social justice tool that can be leveraged to promote sleep health equity within our society. #NoJusticeNoSleep”, said Royette Dubar, PhD, Assistant Professor at Wesleyan University and Associate Editor of Sleep Health. Dubar authored the special issue’s editorial which provides an overview of the landscape of sleep health disparities and introduces the articles in the issue.
“The National Sleep Foundation is committed to publishing research that identifies ways to advance sleep health across all populations. By identifying opportunities for additional research and giving a platform for it to be shared amongst the field, is one way NSF commits to moving the needle on eradicating sleep health disparities,” said Temitayo Oyegbile-Chidi, MD, PhD, NSF Board Member and Chair of NSF’s Sleep Health Equity Task Force.
The studies in this collection provide important insight for efforts to improve sleep health equity. Manuscripts will be added over time, and articles will be open access for several months after they are added. For more information, read the editorial here and learn more about NSF’s Statement on Equality and the Need for Change.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well- being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice.
For Immediate Release
Contact: Stephanie Kohn
540-850-7827
skohn@thensf.org
National Sleep Foundation Publishes Position Statement on Sleep Health Equity
Washington, D.C. (January 27, 2022): The National Sleep Foundation (NSF) has released its Sleep Health Equity Position Statement. As part of the NSF’s mission to improve the public’s health and well-being through sleep education and advocacy, it is critical to understand the sources of racial/ethnic sleep health disparities and promote actionable solutions to eliminate them and achieve sleep heath equity.
People of color in the U.S. are disproportionately affected by poor sleep health and sleep disorders. The NSF Position Statement outlines key strategic changes needed to achieve sleep health equity, including: expanding evidence-based and culturally-sensitive sleep health resources, improving equitable access to clinical sleep healthcare, and addressing sleep health equity across the continuum of sleep health care delivery. Other strategic focuses include funding research and policy actions.
“Racial and ethnic disparities in sleep health are a major public health problem. Sleep health equity can be achieved through public investment in resources, education and training, as well as system- and policy-level changes,” said Temitayo Oyegbile-Chidi, MD, PhD, NSF Board Member and Chair of NSF’s Sleep Health Equity Task Force. “Identifying and understanding the barriers to sleep health equity is imperative as we ultimately aim to propose and support efforts to improve the lives of underrepresented Americans by optimizing sleep health.”
As a leader in sleep health, NSF will continue to focus on actionable solutions for underserved and underrepresented communities that help ensure everyone has the opportunity to get the sleep we all need. For more information, read the Position Statement on Sleep Health Equity.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
Sleep Health Journal Article Highlights Importance of Later School Start Times for Adolescent Health
Washington, D.C. (January 4, 2022): The latest article published in the National Sleep Foundation’s (NSF) Sleep HealthJournal highlights the importance of later school start times for adolescents.
Adolescent sleep health and school start times: Setting the research agenda for California and beyond—a research summit summary(Ziporyn, Owens, Wahlstrom, Wolfson, Troxel, Saletin, Rubens, Pelayo, Payne, Hale, Keller, and Carskadon) highlights key outcomes from the Summit on Adolescent Sleep and School Start Times held in January 2021 and hosted by Stanford University School of Medicine’s Department of Psychiatry and Behavioral Sciences. National Sleep Foundation supported the Summit, along with other sleep organizations and universities.
Sleep and circadian researchers at the Summit summarized the extensive body of research on adolescent sleep and school start time change, identifying innovative research areas and pressing questions that might be informed by California’s groundbreaking 2019 law requiring middle schools to start at 8:00 AM or later and high schools to start at 8:30 AM or later.
“Simply put, later school start times improve adolescent sleep, health, safety, and learning,” said Lauren Hale, PhD, article co-author and National Sleep Foundation Board Chair. “Moving forward, we need to identify the most effective ways to build school health policies that support student sleep, as well as educate the wider school community.”
Community-engaged sleep research using a multi-disciplinary approach is required to support school and community leaders delaying school start times. “This research is critical in helping to inform school and workplace policies that support the basic human right for quality sleep for all stakeholders,” said Rafael Pelayo, MD, article co-author and National Sleep Foundation Board member.
“The National Sleep Foundation is committed to improving adolescent sleep health and applauds the efforts of the research community studying the effects of school start time changes,” concluded Hale.
The paper’s conclusions support NSF’s Sleep Healthy Policy Statementon healthy adolescent school start times, including its recommendations for research and policy efforts to help communities move to school schedules that allow students an opportunity to get healthy sleep.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice.
The National Sleep Foundation Says “Happy Holidays” Means Being Your Best Slept Self™ Foundation Issues Tips During the Holiday Season for Healthy Sleep Despite Changes in Routines and Travel Plans
Washington, DC (December 23, 2021): This holiday season, the National Sleep Foundation (NSF) is providing tips to help Americans prioritize their sleep to improve overall health and wellness. During the holidays, routines change, and sleep schedules can be disrupted. With children and teens home from school, fewer hours of daylight, less time spent outside, and new sleep environments due to travel, it can be challenging to sleep well over the holidays.
Getting enough quality sleep is essential at every age and plays a vital role in strengthening immune system function and fighting illness. With today’s heavy focus on health, it’s the time of year when maintaining a healthy immune system is top of mind.
“Amid the holiday hustle and bustle, the regular cold and flu season, and ongoing concerns about COVID-19, now more than ever is it important to ensure we’re all getting the right amount of sleep,” said Lauren Hale, PhD, Chair of the National Sleep Foundation. “No matter where or how you celebrate the holidays, there are things you can do to be your Best Slept Self. At the National Sleep Foundation, we understand how disrupting the holiday season can be for sleep schedules, so we’re sharing our easy-to-follow tips to put better sleep at the top of the list of holiday gifts and New Year’s Resolutions.”
The NSF offers the following tips to make sure you sleep well this holiday season and beyond:
Set a Sleep Schedule: Wake up and go to bed at the same time every day. Most adults need 7-9 hours of sleep a night and children and teens need 8-11 hours.
Make a Sleep-Friendly Bedroom: Sleep in a dark room that is quiet and cool. Blankets and sheets might need to be changed for the winter months.
Maintain Healthy Habits: Exercise daily and finish eating and drinking 2-3 hours before bed.
For more information and tips on how to maintain proper sleep habits, visit www.thensf.org.
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About the National Sleep Foundation The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well- being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice.
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Contact: NSF Communications
703-243-1753
skohn@thensf.org
National Sleep Foundation Textbook for Public Health Professionals Expands Sleep Health Focus
Washington, DC (December 14, 2021): The National Sleep Foundation (NSF) has published Foundations of Sleep Health, its first sleep health textbook. This new resource provides a historic and current overview of the state of sleep health, with an emphasis on the interaction between several levels of determinants and factors that influence sleep health.
“This new reference can help inform a broad audience in public health by sharing some of the latest research and principles of sleep health in a different context,” said Lauren Hale, PhD, Board Chair of the National Sleep Foundation. “Foundations of Sleep Health uses a distinct framework to present evidence supporting our current knowledge and highlights important factors that both contribute to and are impacted by our sleep,” added Hale.
Foundations of Sleep Health continues NSF’s work leading international, multidisciplinary expert groups to develop and deliver evidence-based resources including sleep health consensus guidelines and recommendations, standards in sleep technology, position and policy statements, and its peer-reviewed journal Sleep Health.
“Sleep is crucial to our health and well-being,” said John Lopos, CEO of the National Sleep Foundation. “NSF conceived of Foundations of Sleep Health to share our expertise and unique perspective in sleep health and engage broader audiences in our longstanding mission. The insightful editorial leadership of Drs. Javier Nieto and Donna Petersen as well as all of the distinguished expert contributors made this vision for sleep and public health come to life.” added Lopos.
“We were pleased to join NSF as the co-editors of Foundations of Sleep Health,” said Dr. Javier Nieto. “NSF is a major force in the sleep health field and we are proud to have contributed to this resource which expands the focus on sleep in public health,” added Dr. Donna Petersen.
For more than 30 years, NSF has educated the public on the importance of sleep health in relation to overall health and well-being. NSF has published consensus papers and guidelines for positive sleep health. For more information about National Sleep Foundation, visit www.theNSF.org.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well- being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice.
During the holidays, the whole family’s routine can change. Children and teens are home from school, there are fewer hours of daylight, and families travel to visit loved ones. The changing weather can also make it more difficult to spend time outdoors and exercise. With all these changes, one thing should stay constant: healthy sleep habits.
Whether you spend the holidays at your home or away, there are things you can do this season to be your Best Slept Self™.
Set a sleep schedule. Wake up and go to bed at the same time every day, even on the weekends. Most adults need 7-9 hours of sleep each night and children and teens need 8-11 hours.
Make a sleep-friendly bedroom. Sleep in a darkened, quiet room and keep the room temperature between 60 to 67 degrees. You might also need to change your sheets or blankets to fit the weather.
Maintain healthy habits. Spend some time outside each day to get sunlight exposure. Exercising can also promote better sleep. Finish eating and drinking 2-3 hours before you go to bed.
Celebrate sleep this holiday season by practicing healthy sleep habits with the whole family!
For Immediate Release Contact: NSF Communications 703-243-1753 skohn@thensf.org
Kokoon Wins National Sleep Foundation 2021 SleepTech® Award
Washington, D.C. (December 7, 2021): The National Sleep Foundation (NSF) named Kokoon’s Nightbuds as the winner of the 2021 SleepTech®Award. NSF’s SleepTechAward recognizes the year’s most innovative efforts in advancing sleep technology, and is a feature of NSF’s ongoing work to encourage and celebrate efforts by which sleep science and insight are rapidly incorporated into accessible health products and services.
“We congratulate Kokoon for winning our 2021 SleepTech Award. Their approach combines elements of sleep science and technology into an innovative product experience,” said John Lopos, CEO of NSF.
Kokoon’s Nightbuds use a PPG sensor to collect heart rate variability and motion data within a companion app. These data are processed to automatically adjust and adapt the Nightbuds’ audio levels to the user’s stage of sleep in real time. Kokoon also described Nightbuds sleep earbuds as including dynamic noise masking, audio streaming, and sleep monitoring throughout the night.
“We’re honored to win the 2021 SleepTech Award from the National Sleep Foundation for our Nightbuds product and to be recognized for advancing consumer sleep technology. At Kokoon we are passionate about making sleep science more accessible and convenient for all. We are proud to offer our innovations in comfort and the application of sleep data to personalize the listening experience to the individual” Tim Antos, CEO & Co-Founder, Kokoon Technology.
The NSF would also like to acknowledge two SleepTech Award semi-finalists: EnsoData and SleepSpace. EnsoData’s EnsoSleep is an FDA cleared Artificial Intelligence (AI) technology solution that analyzes and scores sleep studies to support clinicians in diagnosing, monitoring, and treating patients. SleepSpace is an operating system that connects with major wearable and smart bedroom appliances.
Lloyd Sommers, General Manager of ReST (Responsive Surface Technologies) who was a judge and previous SleepTech Award winner, expressed his congratulations to Kokoon, “I was impressed by Kokoon’s commitment to usability. By adding sleep monitoring and user-data to deliver tailored insights and guidance, Nightbuds offer something unique that may help people with their sleep.”
The National Sleep Foundation has no financial relationship with any of the 2021 SleepTech Award contestants.
About the National Sleep Foundation: The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
For Immediate Release Contact: NSF Communications 703-243-1753 skohn@thensf.org
Congressional Resolution 778 Supports the Designation of Drowsy Driving Prevention Week
Washington, DC (November 22, 2021): Representatives Madeleine Dean and Brian Fitzpatrick, both of Pennsylvania, and André Carson, of Indiana, introduced House Resolution 778 in the U.S. House of Representatives. Developed by the National Sleep Foundation (NSF) and with additional data and statistics from the Centers for Disease Control and Prevention and the National Highway Transportation Safety Administration, the resolution supports the designation of “Drowsy Driving Prevention Week” to raise awareness about the dangers of drowsy driving and encourages people across the United States to take steps to prevent against drowsy driving.
NSF is dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research, and practice. NSF created Drowsy Driving Prevention Week®, which occurs during the end of Daylight Saving Time, to raise awareness on the relatable experience of driving while drowsy. Drowsy driving is dangerously common, but preventable. An NSF survey of adult drivers found that 60% reported driving while drowsy in the past year, and the percentage of adults aged 18 and over who said they had fallen asleep while driving in the past 30 days translates to more than 10.3 million people. 100,000 police-reported crashes each year are caused by fatigued drivers, resulting in conservative estimates of 6,400 fatalities and 71,000 injuries.
“NSF applauds Congress for recognizing Drowsy Driving Prevention Week. Drowsy driving is a public health concern that everyone can take steps to prevent.” said John Lopos, CEO of the National Sleep Foundation. “All drivers and passengers should be on the lookout for drowsy driving. Before you get behind the wheel, take a moment to assess your alertness and energy levels. If you feel sleepy, you probably aren’t alert enough to drive.” added Lopos.
“Drowsy Driving Prevention Week will raise awareness and educate people on preventable measures that will save lives,” Rep. Dean said. “Too many lives have been lost already to drowsy driving. We must make our roads safer for everyone.”
For over 30 years, NSF has educated the public on the importance of sleep health in relation to overall health and well-being. NSF has published consensus papers and guidelines for positive sleep health as well as easy-to-use tools and tips to improve sleep. For more information about National Sleep Foundation and Drowsy Driving Prevention Week, visit www.theNSF.org.
About the National Sleep Foundation The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
WASHINGTON, DC, November 5, 2021 — The National Sleep Foundation (NSF) announces November 7- 14 as Drowsy Driving Prevention Week® for 2021.
Drowsy Driving Prevention Week® is a time to reflect on how dangerously common—but preventable—drowsy driving truly is. Drowsy driving can be avoided. The most important preventative measure to stopping drowsy driving is a well-rested driver.
Drowsy driving is responsible for more than 6,400 U.S. deaths annually and is a public health concern. Younger drivers aged 16-25 are at greatest risk of falling asleep at the wheel, but almost everyone can relate to a time when they have nodded off behind the wheel. The National Highway Traffic Safety Administration estimates that 100,000 police reported crashes each year are caused primarily by drowsy driving and that such crashes result in more than 71,000 injuries and $12.5 million in monetary losses. Most importantly, drowsy driving is preventable. NSF’s annual campaign goal is to reduce the number of drivers who drive while sleep deprived.
“Drowsy driving is a public health issue that can affect everyone. NSF encourages all drivers to prioritize sleep and drive only when alert and refreshed,” said NSF Chair, Lauren Hale, PhD.
The NSF Drowsy Driving Consensus Working Group’s 2016 report published in Sleep Health concluded that sleep deprivation renders motorists unfit to drive a motor vehicle. 1 Specifically, healthy drivers who have slept for two hours or less in the preceding 24 hours are not fit to operate a motor vehicle. NSF experts further agreed that most healthy drivers would likely be impaired with only 3 to 5 hours of sleep during the prior 24 hours.
Three key steps before driving can help prevent falling asleep behind the wheel:
get the recommended amount of sleep the night before your trip (7-9 hours on average),
plan long trips with a companion, and
schedule regular stops every 100 miles or 2 hours.
Join NSF to help prevent drowsy driving. Access educational resources today on theNSF.org and share the campaign’s message on social media using the hashtag #SleepFirst.
NSF is proud to recognize Jack Cooper, Schneider National, and Waymo as Drowsy Driving Prevention Week sponsors and demonstrating their commitment to sleep health and road safety. We’re also pleased that the Drowsy Driving Prevention Project and National Safety Council are joining NSF to help educate the public about the dangers of drowsy driving.
References
1. National Sleep Foundation. Drowsy Driving Consensus Workgroup. Nov. 2015. Czeisler, CA, Wickwire, EM, Barger LK, et al. Sleep-deprived motor vehicle operators are unfit to drive: a multidisciplinary expert consensus statement on drowsy driving. Sleep Health. 2016;2(2):94-99.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
SleepFirst™: National Sleep Foundation’s Drowsy Driving Safety Campaign
Teenagers are at High Risk for Drowsy Driving Incidents
Any driver can become fatigued behind the wheel, but males under the age of 26 are in the highest risk group for driving drowsy. Drowsy driving can happen at any time, but it is most likely to occur between midnight and 6 am. It is important to inform yourself with the statistics, scenarios and the risk factors for drowsy driving.
Perhaps it is 6 am and your child is getting ready to get in the car and head to school. They have been up until 1am studying for their history exam.
Or maybe it’s midnight and your high school senior has gone out for pizza after the football game. They text you to let you know that they are on their way home.
You probably remind them to put their phone away while driving. You probably make sure that they are not driving under the influence. Make sure you also ask them if they are alert enough to drive. While parents are apt to concern themselves with making sure their teenager does not drive under the influence or drive distracted, it is equally important to make sure that they are alert enough to get behind the wheel.
Drowsy Driving vs. Driving Under the Influence
Drunk driving and drowsy driving are both extremely dangerous and responsible for a high number of vehicle crashes and fatalities each year. The consensus across traffic safety, and scientific and public health communities is that it is difficult to quantify the true number of car crashes caused by drowsy driving. A conservative estimate is 6,400 fatalities a year from drowsy driving.
It is easier to quantify the number of car crashes caused by drunk driving than by drowsy driving. It is considered alcohol-impaired driving by the National Highway Traffic Safety Administration (NHTSA) when one or more drivers has a Blood Alcohol Content (BAC) of .08 or higher. NHTSA reported drunk driving was responsible for 9,236 fatal crashes in 2019.
A clinical trial found that being awake for 17- 19 hours is comparable to having a blood alcohol content of 0.05%. Observations included decreased reaction time and hand-eye coordination. After longer periods without sleep, performance reached levels equivalent to a BAC of 0.1%.
Don’t Drive Drowsy or Drunk: Stay Safe While Driving
You can prevent drunk driving simply by not driving after consuming alcohol. Use a designated driver or a ride service. The best way to prevent drowsy driving is to get enough sleep. You can also use a ride service or ask someone else to drive if you do not feel alert.
If you do notice signs of drowsiness, pull over and take a 20 minute nap. Signs of drowsy driving are similar to signs of drunk driving and include:
Heavy eyelids or frequent blinking
Frequent yawning
Drifting back and forth between lanes or hitting a rumble strip
Missing signs or exits due to daydreaming
Restlessness, irritability, and aggressiveness including tailgating
Avoiding both drunk driving and drowsy driving keeps everyone on the road safer and can reduce car crashes and fatalities.
SleepFirst™: National Sleep Foundation’s Drowsy Driving Safety Campaign
What Exactly is Microsleep?
You may be unfamiliar with the term, but microsleep is quite common and can be dangerous if it occurs while you are driving a vehicle.
Simply put, microsleep is when you fall asleep for a period of several seconds. As the name implies, microsleep occurs so quickly that people who have an episode might not even realize they have fallen asleep. Microsleep can occur at any time of day, not just at night. During an episode, you may appear to be awake, and even have your eyes open, but your brain does not process information.
Why is Microsleep Dangerous?
If you are sleep deprived, or if you have a sleep disorder, you are at higher risk for microsleep. Episodes can happen while you are driving a vehicle or operating other heavy machinery and this is when microsleep becomes precarious. Microsleep can lead to dangerous crashes, or running your car off of the road. If you are driving at a high speed, the likelihood of a severe crash increases.
It is important that you make sure that you are alert before you get behind the wheel. If you feel drowsy, do not drive. If you find yourself with wandering thoughts, drifting into other lanes, or cannot remember the last few miles you drove, pull over to the side of the road to rest or ask someone else to drive.
Preventing Microsleep
The best way to prevent microsleep is prioritizing sleep and making sure you get the right amount of sleep you need to feel refreshed and alert . The National Sleep Foundation recommends 7-9 hours a night for adults, more for teenagers.
You can also use the following techniques to better help you fall asleep at night.
Make sure to turn off electronics one hour prior to bed—no texting!
Set a relaxing bedtime routine, such as listening to calming music, reading a book or taking a warm bath.
Avoid caffeine in the late afternoon and evening.
If you are able, make sure to sleep in a cool, dark room.
In most of the United States, Daylight Saving time starts on the second Sunday in March and ends on the first Sunday in November. When you “spring forward” in March, clocks are set ahead by one hour at 2 am. When you “fall back” in November, clocks are set back by one hour at 2 am.
While the US Department of Transportation governs the use of Daylight Saving Time, states and territories (such as Arizona) can choose not to participate.
Even though the clock change is just an hour, it can affect your sleep and cause sleep disruptions and with that comes associated issues and dangers. The clock change is linked to public health and safety risks, including increased risk of heart attacks, mood disorders, and car crashes. For this reason, the National Sleep Foundation recommends that seasonal time changes and Daylight Saving Time should be eliminated in favor of a national standard time.
Why Does the Clock Change Impact Sleep?
You might be wondering why the clock change has such a severe impact on your sleep. When your sleep-wake schedule is shifted, as in the case with the clock change, your circadian rhythm is severely impacted. Circadian rhythms follow a 24-hour cycle. They are physical, mental, and behavioral processes that respond primarily to light and dark. One simple and relatable example of a light-related circadian rhythm is the typical fashion in which humans sleep at night and are awake during the day.
Our Roadways and the Clock Change
Drowsy driving is dangerous driving. A lack of sleep, caused by a time change, can affect thinking, decision-making, and alertness. As such, the number of car crashes spikes each year after Daylight Saving Time.
Whether you are driving a long or a short distance, be extra cautious when driving the week after a time change. First and foremost, always make sure you are alert before getting behind the wheel. If you feel sleep deprived, consider alternate modes of transportation. If you notice that you are drowsy while driving, pull over and take action. You could grab a 20 minute nap or drink a caffeinated beverage. Frequent blinking, heavy eyelids, drifting thoughts, and repeated yawning are all signs of drowsiness and that it is time to pull over.
What Can I Do to Prepare for the Clock Change?
The dates of the clock change are available to view online for future years, allowing you to plan ahead. Here are some simple steps to promote better sleep and prepare yourself for a clock change.
Practice relaxation techniques like deep breathing or meditation to help assure you will get a good night’s sleep.
Set your clock in advance the night beforeso that you are prepared for the time change on Sunday and can start adapting as soon as you wake up.
Make sure you get natural daylight exposure, especially in the morning, to help your internal clock adjust. Try to go outside on Sunday after the time change.
Slowly adjust your schedule the week before the clock change. Adjust your meals as well as your exercise and sleep schedule incrementally each day leading up to the clock change.
Prioritize Sleep and nap if needed. A short nap of 20 – 30 minutes early in the day may help boost your alertness and combat daytime sleepiness.
The National Sleep Foundation holds Drowsy Driving Prevention Week ® (DDPW) each year the week following the end of Daylight Saving Time.
National Sleep Foundation Joins Forces to Raise Awareness on Obstructive Sleep Apnea
Washington, D.C. (October 19, 2021): The National Sleep Foundation (NSF) has joined with the American Academy of Sleep Medicine (AASM), specialty medical societies, and patient-focused alliances to raise awareness and provide education on obstructive sleep apnea though a grant awarded to AASM by the Centers for Disease Control and Prevention (CDC).
“In our work to educate the public about the importance of sleep to their health and wellbeing, NSF continues to be a resource across many facets of sleep health. Sleep apnea poses a significant public health burden, so we continue doing our part to help improve the health and wellness of people who may be living with an undiagnosed sleep disorder,” said Dr. Lauren Hale, National Sleep Foundation Chair of the Board.
As part of the three-year project, AASM with its key partner the Sleep Research Society (SRS) also has engaged Alliance of Sleep Apnea Partners, American Academy of Dental Sleep Medicine, American Academy of Otolaryngology – Head and Neck Surgery, American College of Chest Physicians, American Society for Metabolic and Bariatric Surgery, and the American Thoracic Society.
“Our congratulations to AASM for receiving this grant to help people who ultimately may need and benefit from clinical care for sleep apnea. This is a great example of strength in numbers and NSF looks to lend our unique expertise and perspective to an important project,” said John Lopos, National Sleep Foundation CEO.
For more information from NSF about sleep health, visit Sleep Health Topics.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
Sleep Health Journal Article Highlights Association between Poor Sleep and Physical Function in Black Older Adults with Disabilities
Washington, D.C. (October 5, 2021): New research findings published in the National Sleep Foundation’s (NSF) Sleep Health Journal show that poor sleep was associated with poor physical function among low-income, predominantly Black older adults with disabilities.
Objectively Measured Sleep and Physical Function: Associations in Low-Income Older Adults with Disabilities (Okoye, Szanton, Perrin, Nkimbeng, Schrack, Han, Nyhuis, Wanigatunga, and Spira) analyzed data on nighttime sleep duration and wake after sleep onset (WASO) – time spent awake after initially falling asleep– from a population of low-income, predominantly Black individuals with disabilities. The study was designed to investigate whether poor sleep was associated with lower levels of physical performance and greater difficulty completing self-care activities such as bathing and dressing, and/or household activities such as grocery shopping and preparing meals.
Findings showed greater wakefulness during the night was associated with poorer physical performance and greater difficulty completing household activities.
“Given the disparities in sleep and disability in low-income and Black older adults, and the costs of caring for low-income older adults with disabilities, it is critical to study sleep health in this under-studied population.” said senior author, Adam P. Spira, PhD, a professor in the Johns Hopkins Bloomberg School’s Department of Mental Health. “It is becoming clear that sleep is closely related to social determinants of health, such as insufficient incomes and racial discrimination. This has important implications for studying how social factors impact health and function as we age.” added Safiyyah Maryam Okoye, PhD, MSN, a post-doctoral fellow at the Johns Hopkins School of Nursing.
NSF’s Sleep Health Journal is a rigorous source of information and insight that aims to help solve racial and other disparities that exist in sleep health and well-being. For more information about sleep health, visit Sleep Health Topics.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
National Sleep Foundation Announces New Board of Directors Lauren Hale Elected as Chair
Washington, D.C. (July 01, 2021): Effective July 1, Lauren Hale, PhD, Professor of Family, Population and Preventative Medicine in the Renaissance School of Medicine at Stony Brook University will serve as Chair of the Board of Directors for the National Sleep Foundation (NSF). As Chair of the National Sleep Foundation, Dr. Hale will lead a Board of Directors composed of clinicians, researchers, and business professionals.
“I am deeply honored to assume the role of Chair during this exciting time.For over 30 years, NSF has been at the forefront of helping the public understand and adopt good sleep health practices into their daily lives. We continue to advance sleep health through our active involvement in and promotion of research, and we are setting our eyes on making an even greater impact on public health through our regular work with a diverse range of sleep health stakeholders. I’m grateful to be working with a dynamic team of people to help NSF achieve our goals,” said Hale.
“Dr. Hale’s background in sleep health, the social determinants of health, and vulnerable populations will help NSF strengthen and expand our perspectives and partnerships as we execute our mission,” said John Lopos, National Sleep Foundation CEO. “Lauren has been a key member of the NSF board, and as the Founding Editor-In-Chief of Sleep Health was instrumental to the success of our journal,” continued Lopos.
Also starting July 1, Thomas DiSalvi, CDS, will serve as Vice Chair. DiSalvi is Vice President of Safety and Loss Prevention at Schneider National, Inc. Benjamin Gerson, MD, Thomas Jefferson University, will serve as Treasurer, and David N. Neubauer, MD, Associate Director of the Johns Hopkins Sleep Disorders Center, will serve as Secretary. Temitayo Oyegbile-Chidi, MD, PhD, University of California, Davis, will serve as an At-Large member of the Executive Committee. Additionally, Nana Duncan, Founder and Principal of the Thatcher Duncan Group, will now serve on the Board of Directors.
NSF expresses its gratitude to Richard K. Bogan, MD, who has completed his second term as NSF Chair. Dr. Bogan is the President of Bogan Sleep Consultants, LLC, and a Medical Officer of SleepMed, Inc. NSF thanks Dr. Bogan for his years of service to NSF and his continued support of NSF’s mission.
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
National Sleep Foundation’s Sleep Health Journal Receives Impact Factor
Sleep Health Receives a 4.450
Washington, D.C. (July 1, 2021): The National Sleep Foundation’s (NSF) Sleep HealthJournal has received a 2020 Impact Factor of 4.450. This is the first time the Journal was included in Clarivate’s annual Journal Citation Reports, and the decision to include it further cements Sleep Health’s role as a high-quality source of information in sleep health and research.
Sleep Health grew in published output, impact and citations reflecting a prominent relevance across the sleep research and health fields. “We’re proud that Sleep Health continues to be an indispensable resource for sleep researchers,” said Orfeu Buxton, PhD, Editor-in-Chief of Sleep Health. “Our authors, peer reviewers and editors deserve tremendous credit for their contributions to sleep research. The increases we’ve observed in our Journal’s citations and impact are due to the remarkable growth in output and readership that would not have been possible without their hard work and dedication.”
“The Journal’s high Impact Factor is a testament to how it is helping to connect sleep researchers and public health scholars from all over the world to work together to advance sleep health. The Journal has helped strengthen the connections between the sleep research and public health communities,” said Lauren Hale, PhD, Chair of the National Sleep Foundation.
Sleep Health Journal of the National Sleep Foundation is a multidisciplinary journal that explores sleep’s role in population health and elucidates the social science perspective on sleep and health. Aligned with the National Sleep Foundation’s global authoritative, evidence-based voice for sleep health, the journal serves as the foremost publication for manuscripts that advance the sleep health of all members of society. The scope of the journal extends across diverse sleep-related fields, including anthropology, education, health services research, human development, international health, law, mental health, nursing, nutrition, psychology, public health, public policy, fatigue management, transportation, social work, and sociology. The journal welcomes original research articles, review articles, brief reports, special articles, letters to the editor, editorials, and commentaries.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
National Sleep Foundation Endorses AASM’s New Position Statement on Sleep and Health
Washington, D.C. (June 18, 2021): The National Sleep Foundation (NSF), in keeping with its longstanding public mission to advance sleep health through education and advocacy, has endorsed the American Academy of Sleep Medicine’s (AASM) new position statement on sleep and health. Founded in 1990, NSF is committed to advancing excellence in sleep health theory, research, and practice.
“Our sleep can affect every aspect of our lives, including our overall health and well-being,” said Lauren Hale, PhD, incoming Chair of the National Sleep Foundation board of directors. “The NSF remains driven to educate the public about that connection, and we applaud our colleagues at AASM for publishing this important statement.” added Hale.
“For more than 30 years this promise has been central to our mission and has informed our work to help people achieve healthy sleep,” said John Lopos, National Sleep Foundation CEO. “These are exciting times for us and for our colleagues in the broader sleep community to keep elevating the evergreen importance sleep has in people’s ability to thrive.” added Lopos.
To help improve your sleep and learn how sleep can lead to better health and well-being, visit www.thensf.org.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
Are you considering adding a sleep aid like melatonin to your nighttime routine? Here’s what to know about supplements and sleep.
Sleeping pills and prescription medications are sometimes used as treatments for poor sleep. Dietary supplement sleep aids, such as melatonin, are also a potential remedy that don’t require waiting for a prescription. Although most supplement sleep aids are readily available in stores, it’s important to speak with a healthcare professional beforehand about risk factors and potential side effects.
Common dietary supplements marketed as sleep aids include melatonin and valerian root, along with dozens of other possible ingredients, such as chamomile and magnesium. Learn more about sleep aids and how they work.
Be aware that in the United States dietary supplements are not regulated by the Food and Drug Administration for their effectiveness or safety.
Melatonin
Melatonin is a hormone produced naturally in the body that works with the circadian rhythm to induce drowsiness as our natural bedtime approaches. The day-night cycle influences the timing of our biological clock so that we produce little melatonin during the day and high amounts at night beginning a few hours before we normally fall asleep. The actions of the circadian rhythm promote wakefulness in the late afternoon and evening. As melatonin rises later in the evening it helps to decrease mental arousal, allowing us to fall asleep at our normal bedtime.
Some factors can decrease melatonin production, like the light from electronic screens used in the evening (the blue light tricks the brain into thinking it’s daytime and thus reduces melatonin secretion, making it harder to fall asleep at night). Avoiding bright lights in the evening might allow our own melatonin to be released earlier to help us fall asleep faster.
Some people do find it easier to fall asleep when they take a melatonin dietary supplement within an hour or two of their planned bedtime. While it may help with difficulty falling asleep, melatonin may be recommended for short-term sleeping problems, like jet lag, time changes, or shift-work disorder. Pediatricians may occasionally recommend it for certain sleep disorders in children. Taking melatonin can reduce sleep onset latency (or the time it takes from being fully awake to sleeping), increase total sleep time, and improve sleep quality. The side effects of taking melatonin for sleep can include headaches, nightmares, daytime sleepiness, dizziness, stomach cramps, and irritability. Recent research also suggests that melatonin can have a negative impact on how we metabolize food, so it should be taken at least two hours following our last meal of the day.
Valerian Root
Valerian root is an herb that has been used for centuries to promote relaxation and drowsiness. It contains valerenic acid, isovaleric acid, and a variety of antioxidants, all of which may promote sleep and reduce anxiety.
Researchers believe valerian root works by interacting with gamma-aminobutyric acid (GABA) and serotonin. Low GABA levels have been connected to anxiety and low-quality sleep; valeric acid impedes the breakdown of GABA in the brain, leading to feelings of serenity. Side effects of valerian root are uncommon, and research has found no connection between taking valerian root and decreased alertness the next day.
Other Dietary Supplement Sleep Aids
In addition to melatonin and valerian root, many other ingredients may be included in dietary supplement sleep aids. Some products have a single ingredient, but often the sleep aids have many substances, such as magnesium, chamomile, hops, lavender, skullcap, passionflower, tryptophan, L-theanine, and glycine. Some of these are traditional remedies and others have some theoretical support for their use.
Safety of Dietary Supplement Sleep Aids
While research on the possible side effects of supplement sleep aids is limited, fortunately most are considered to be safe in the recommended doses. One possible exception is kava, for which there have been warnings about potential liver damage.
National Sleep Foundation’s Sleep Health Journal Article Highlights Relationship Between Bedtime Media Use and Adolescent Sleep Health and Attentional Issues
Washington, D.C. (May 25, 2021): Latest research findings published in the National Sleep Foundation’s (NSF) Sleep HealthJournal provide additional evidence of the negative effects of bedtime media use on adolescents, including the degradation of subsequent sleep and issues with attentional control during the day. Researchers also found that short sleep and daytime sleepiness increased bedtime media use.
Bedtime Media Use and Sleep: Evidence for Bidirectional Effects and Associations with Attention Control in Adolescents(Leonard, Khurana, and Hammond)analyzed longitudinal data collected six months apart from middle-school students in the Pacific Northwest to test bidirectional pathways between bedtime media use and sleep variables (time in bed, sleep onset latency, and daytime sleepiness). The researchers also evaluated whether sleep variables and rates of bedtime media use were associated with participants’ attention control difficulties.
“We found that adolescents who used screen media in the hour before going to sleep had lower sleep quantity and sleep quality, due to less time in bed and more difficulty falling asleep, which in turn was associated with greater daytime sleepiness,” said Heather Leonard, MEd. “Additionally, adolescents who reported less time in bed and more daytime sleepiness reported greater bedtime media use over time. These bidirectional associations between bedtime media use and sleep problems create a vicious cycle that promotes more bedtime media use with adverse effects on sleep and attentional focus,” added Leonard.
“Use of interactive screen-based devices before or in bed are consistently associated with delayed sleep onset and shorter sleep duration. The National Sleep Foundation recommends turning off electronic devices at least one hour before bedtime,” said Dr. Lauren Hale, Vice Chair of the National Sleep Foundation and Professor at Stony Brook University.
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
Interesting Sleep Facts and Statistics (2021) that We Can Learn From
Sleep is an essential part of your body’s mental and physical wellness. However, it’s easy to forget how important sleep is until you have trouble getting it. People who have either an occasional poor night of sleeping or chronic sleep problems may benefit from learning the many reasons you may not sleep well, including medical problems, sleep disorders, your sleep environment, mental health conditions, and more.
Reviewing some interesting facts about sleep and sleep statistics may remind you why sleep is so important and how much you need, as well as the health effects of not sleeping well.
How Much Sleep Do You Need?
The National Sleep Foundation recommends seven to nine hours of sleep per night for adults between 18 and 64 years old. Adults over 65 may need 7-8 hours.
More than one-third of adults in the National Sleep Foundation’s 2020 Sleep in America Poll aren’t getting the recommended sleep and feel sleepy during the day at least half the week or more. Many say it affects their mood, mental sharpness, and productivity daily. In fact, people in the survey said feeling tired impacts their work performance, ability to exercise, and negatively affects their relationships with friends and family. Let’s look at why.
What Keeps You Up at Night
Between 10% and 30% of adults struggle with insomnia.
Women typically report poorer quality and more disrupted sleep across various life stages than men.
89% of adults and 75% of children have at least one electronic device in their bedrooms.
Common causes of chronic insomnia include:
35% of all adults in the U.S.report sleeping for less than seven hours per night on average.
About half of all Americans say they feel sleepy during the day anywhere from three to seven times a week.
There are many effective treatments for insomnia including lifestyle changes, behavioral therapy, and medication. What’s more, snoring, which can keep you from getting quality sleep, may be linked to OSA, though not everyone who snores has it. There are treatments for OSA, too. Women may be more prone to disrupted sleep due to hormonal changes—such as the menstrual cycle, pregnancy, menopause—or to conditions that are more common in women, such as depression and fibromyalgia.
To improve sleep quality, try limiting alcohol and caffeine intake since both can stay in your system for a long time and can cause nightly bathroom trips, which disrupt sleep. Plus, blue light from phones and electronics can upset the natural sleep/wake cycle and block melatonin, which makes you feel sleepy. Turn off gadgets at bedtime, dim their brightness, and stop using them 2-3 hours before bed.
How You Think About Sleep
39% of adults plan for how much sleep they need when thinking about the next day.
65% of adults think getting enough sleep makes you more effective.
54% of parents believe sleep has an impact on their child’s school performance.
Getting good quality sleep depends a variety of factors, one of which is the type of sleep you get. For example, slow-wave sleep is the deepest sleep which helps you feel restored and refreshed for the next day. You also cycle in and out of REM (rapid eye movement) sleep, the stage of sleep where you dream, throughout the night. REM is responsible for helping you stay mentally sharp and focused, so you can be most productive. To help get good quality sleep, keep a regular bedtime routine and stay off phones and computers right before bed to avoid their sleep-inhibiting blue light.
How to Get More Sleep
93% of people say a comfortable mattress is important for good sleep.
54% of parents and 60% of children take a bath or shower to help them sleep.
Children whose parents enforce bedtime rules sleep 1.1 hours longer than children whose parents don’t enforce rules.
28% of adults in the U.S. use a smartphone app to help them track their sleep.
Create a sleep-friendly bedroom including a cool, dark, quiet room with a comfortable mattress to help you sleep well. And try out some sleep technologysuch as a sleep tracking app, lights that gradually fade at bedtime, and smart home technology that can shut off your Wifi at night. Lastly, healthy sleep tips like maintaining a regular bed and wake time and avoiding alcohol, caffeine, and naps can help you improve your sleep.
These sleep statistics and their significance to our overall health and well-being can help provide a basis of information for good sleep practices that work for a majority of the population to improve their Sleep Life®.
Ever wonder whether napping is good for you? Turns out most people who enjoy a nap, benefit from it.
The Benefits of Napping
What should you know about the benefits of napping? First of all, they aren’t just for children. About one-third of adults in the U.S. get in a daily nap. And more men than women are fond of napping. For many people, naps can be a way to refresh and recharge mid-day.
Why Should I Nap?
While healthy adults don’t need to nap, many find napping provides positive benefits. Helping you feel refreshed to meet the demands of your day, preparing you for when you may be short on sleep (like when you have to work or study late into the night), and improving your mood and energy level, are all benefits of napping.
How Long Should I Nap?
Researchers say a 20 minute nap is the best length. A short nap like this allows your mind and body to rest without entering the deeper stages of sleep. If you have time and a need for a longer nap, napping for 60 to 90 minutes is enough time to have deep, slow-wave sleep, but end up in the lighter stages of sleep so you feel alert when you awake. Medium-length naps of around 45 minutes can be problematic because you will likely wake up during slow-wave sleep, the deepest stage, which can leave you with that groggy feeling—called sleep inertia—when you wake up.
But a short nap still has benefits! Scientists have found that when people napped around 30 minutes, they had better memory recall and superior overall cognition than both non-nappers and those who napped longer. You may be familiar with the term “power nap.” How long is a power nap? Power naps taken in the early afternoon usually last 15 to 20 minutes and can restore and refresh you when experiencing a natural decline in energy and wakefulness. NASA tested the effects of power napping on astronauts and found it had an effective boost to performance and alertness.
Are Naps Good for You?
Naps are good for both children and adults. Many studies point out nap time reduces daytime sleepiness, as well as boosts learning and performance. For shift workers, naps can improve alertness and reaction times. And we know babies, toddlers, and young children benefit from naps in numerous ways. They help meet a child’s daily sleep requirement of 9-17 hours of sleep depending on age, improve their behavior and emotional self-regulation, and aid their memory and language learning.
What If You Don’t Typically Nap?
If you feel like naps throw off your nightly sleep or you don’t feel refreshed after taking one, you just might not be someone who benefits from mid-day rest. But if you feel tired during the day, try napping for less than 20 minutes.
Other Tips for Napping:
Most sleep researchers recommend napping before 2 p.m., so that your nap has less impact on your nighttime sleep.
Drinking a small amount of caffeine before your nap may help you avoid the groggy feeling of sleep inertia when you wake up because it takes some time for the caffeine to affect your body.
On days you aren’t able to take a nap, getting out in bright sunlight can help restore energy.
Set an alarm so you don’t sleep for more than 20 minutes.
While napping isn’t always an option for everyone, if you like to nap and feel refreshed and energized afterward, go ahead—it’s good for you. If you tried napping and you’re still feeling tired, you may want to assess your routine and incorporate some sleep tips into your overall Sleep Life®. If your daytime tiredness persists, talk to a healthcare professional who can help diagnose if your condition needs treatment.
For Immediate Release Contact: NSF Communications 703-243-1753 scorkett@thensf.org
National Sleep Foundation Applauds Bipartisan Support on Capitol Hill for Sleep Health
Washington, D.C. (May 4, 2021): The National Sleep Foundation (NSF) applauds the 54 U.S. Representatives who signed onto a bipartisan letter supporting awareness for general sleep health and sleep disorders.
Specifically, the letter requests the inclusion of committee recommendations on sleep health and disorders within the Committee Report accompanying the House FY 2022 Labor, Health and Human Services, Education, and Related Agencies (LHHS) Appropriations Bill.
“Sleep impacts nearly every system of the body and affects the progression of many medical conditions. Millions of Americans are impacted by sleep disorders and, in general, healthy sleep is a major public health and safety issue,” said Rep. Adam Schiff (D-CA-28), who authored the letter.
Additionally, the letter requests $5,000,000 for the Chronic Disease Education and Awareness Program to address research for sleep disorders that do not currently have dedicated resources.
NSF encourages all members of Congress to support initiatives advancing sleep health, which is essential to public wellbeing and safety. The NSF is committed to advancing sleep health for all. The recent focus of the NSF’s advocacy work in Washington, D.C. has focused on special populations including military and veterans, the elderly, and adolescents.
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. thensf.org │SleepHealthJournal.org
National Sleep Foundation Statement on Anti-Asian Discrimination and Violence
Washington, D.C. (March 24, 2021):The National Sleep Foundation (NSF) reaffirms the principles in our previous statement about equality and the need for change. NSF further believes acts of racism, hate, and violence negatively impact sleep health and threaten overall public health and safety.
NSF stands by the Asian American and Pacific Islander (AAPI) community which includes valued members of our staff and Board of Directors, families, friends and colleagues. We are deeply saddened by the recent killings of eight people in Georgia, including six Asian women, and denounce the rise in anti-Asian discrimination and hate incidents over the past year. NSF will never accept beliefs or behaviors that foster racism, fuel hate, risk public safety, or restrict equal opportunities for everyone to thrive.
Through our journal Sleep Health and other outreach, we will continue to educate about the negative effects of racism and violence on sleep health and well-being. We will align with leading organizations and public stakeholders who share our dedication to health and safety.
NSF’s values demand that our service to the public reflects respect and equality. Further we are committed to continue learning and doing even more to be an effective leader in public sleep health. We are charged to do our part to translate science and knowledge into advocacy and action that can bring change.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. thensf.org│SleepHealthJournal.org
National Sleep Foundation’s Sleep Health Journal Article Highlights Evidence of Changes in Sleep Timing, Duration, and Variability during COVID-19
Washington, D.C. (March 23, 2021): Current research published in the National Sleep Foundation’s (NSF) Sleep HealthJournal shows evidence of changes to sleep behavioral patterns during the COVID-19 pandemic.
In this study during the pandemic, sleep duration increased on average across age and gender groups, and the change was most apparent in younger adults aged 18-29 who experienced the greatest delay in bedtime. “Younger adults may live under increased circadian pressure to advance their sleep period to conform to social norms and work schedules. When the opportunity was presented, this age group went to bed later but slept more” said article author Michael A. Grandner, PhD MTR, Director of the Sleep and Health Research Program at the University of Arizona.
In May and June of 2020, many of the changes identified in the prior months started to drift back to historical norms. The authors suggest that habits formed during the pandemic that could positively affect sleep should be considered for the future.
The National Sleep Foundation recommends maintaining consistent bed and wake times, even on weekends. Working remotely and learning from home during the pandemic has presented unique challenges and opportunities for promoting healthy sleep. For more information about how to prioritize sleep, visit thensf.org/sleep-health-topics.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
Dr. Phyllis C. Zee Receives National Sleep Foundation’s 2021 Lifetime Achievement Award
Washington, D.C. (March 18, 2021) – The National Sleep Foundation announced today the 2021 recipient of its Lifetime Achievement Award is Phyllis C. Zee, MD, PhD.
The Lifetime Achievement Award is the organization’s highest award given to an individual who has demonstrated leadership in the field of sleep health. The award celebrates the recipient’s connection to NSF’s public health mission through their professional contributions to the field.
“The National Sleep Foundation is honored to present Dr. Zee with the Lifetime Achievement Award. Her work to further the understanding of circadian physiology has been pivotal in the field. Beyond the importance of her research, she is a noted educator, mentor, and clinician who has made a significant impact on sleep health and our work at NSF,” said Rick Bogan, MD, Board Chair of the National Sleep Foundation.
Dr. Zee is the Director of the Center for Circadian and Sleep Medicine and Chief of the Division of Sleep Medicine at Northwestern University’s Feinberg School of Medicine. Her research focuses on understanding the mechanisms that link alterations in sleep, circadian rhythms and sleep disorders with neurological and cardio-metabolic disorders, as well as the development of treatments for sleep and circadian based disturbances in clinical populations. Basic and clinical studies from Zee’s laboratory paved the way to novel treatments for disorders associated with sleep and circadian clock dysfunction. In addition, her current NIH sponsored research includes studies that examine the relationship between sleep and sleep disorders with metabolic and cardiovascular risk in populations at risk, such as older adults, and the effects of sleep disturbance on adverse pregnancy outcomes.
Dr. Zee has served on numerous national and international committees, NIH scientific review panels, and advisory boards, including having served on the Board of the National Sleep Foundation (2004-2009). She is President-elect of the World Sleep Society, past President of the Sleep Research Society, and past Chair of the NIH Sleep Disorders Research Advisory Board.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. thensf.org│SleepHealthJournal.org
National Sleep Foundation’s 2021 Sleep in America® Poll Shows Gaps Between Public Sentiment and the Effects of Clock Change
Washington, D.C. (March 14, 2021) – Most Americans don’t think their sleep, routines, or moods are affected by changing the clocks. In the National Sleep Foundation’s national, random-sample survey, over 70 percent of those in Daylight Saving Time-observing states said time changes in either direction aren’t a problem for them.
“We’re seeing gaps between what the public thinks and both published research and real-world observations of the clock change’s effects on health. Evidence has shown that changing the clock twice a year is detrimental to our circadian rhythm and overall health and safety, including cardiovascular events, mental health issues, and even traffic fatalities,” said Dr. Rick Bogan, Board Chair of the National Sleep Foundation.
Just one in four respondents would stick with the current system of two clock changes during the calendar year. Slightly more than half, fifty-four percent, of Poll respondents said they preferred year-round Daylight Saving Time, the “spring ahead” clock setting where time is moved forward by one hour.
“It’s understandable why Daylight Saving Time is appealing, but it doesn’t fit our body clocks like Standard Time. This is an opportunity for us to continue educating the public on the role and importance of the science behind our sleep,” added Bogan.
Switching to permanent Standard Time would better align our bodies to daily sunrise and sunset which influences the natural sleep/wake cycles, also called circadian rhythm. Your body and brain work together in multiple ways to create and regulate this process, and sleep can suffer when your body’s circadian rhythm is out of sync. Most adults need between seven and nine hours of sleep, followed by 15 to 17 hours of being awake.
For those who are affected by the changing of the clock, the National Sleep Foundation recommends gradually altering your bedtime and wake time by shifting the times forward 10-15 minutes a day for one week leading up to the clock change. You can also help your body adjust by altering your light exposure. Exposing yourself to bright light upon awakening and dimming the lights in the evening, while limiting electronics use, can help with falling asleep earlier.
For more information about circadian rhythm and other sleep health topics, visit www.thensf.org.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. thensf.org│SleepHealthJournal.org
About the Sleep in America® Poll
The Sleep in America Poll is the National Sleep Foundation’s premier annual review of current sleep topics. The Poll was first conducted in 1991 and has been produced since 2018 by Langer Research Associates. The full Sleep in America Poll findings, including methodology, can be found at thensf.org/sleep-in-america-polls/.
Use the NSF SleepDiary to Improve Your Sleep
How’s your sleep? The answer to this question can make a big difference in your life. After all, when you sleep better, you feel better. If something is keeping you from getting the sleep you need, there are things you can do that can help.
Keeping a sleep diary is a great place to start. As you record your habits and sleep patterns, you’ll start to see what may be hurting your sleep—along with what you do on the nights you sleep easier.
Ready to seek help from a professional and want a record of your sleep patterns.
How to Use the NSF Sleep Diary
Using this sleep diary takes just a few minutes each day. To get the most out of it:
Use your sleep diary every day for two weeks (or for as long as recommended by your healthcare professional).
Keep it near where you sleep, such as on a bedside table. Don’t forget a pen or pencil.
Complete the diary when you wake up for the day AND before you go to bed.
Fill in as much information as you can to get the best picture of your sleep patterns.
Once you’ve completed the diary:
Review your answers to look for patterns. For example, did you sleep better on days you skipped your afternoon coffee? Did a mid-day nap interfere with a good night’s sleep?
Look for ways you can improve your sleep. Changing one habit at a time can set you on the path to healthy sleep. Check out these sleep tips.
Share your diary with your healthcare professional who can help address your sleep problem.
National Sleep Foundation Prepares for Sleep Awareness Week® 2021
Washington, D.C. (February 19, 2021): National Sleep Foundation’s Sleep Awareness Week® 2021 will take place from March 14-20.
Sleep Awareness Week is recognized annually as NSF’s premier awareness and education campaign to celebrate sleep health and engage the public to prioritize their sleep. For over two decades, NSF has featured Sleep Awareness Week to promote the benefits of healthy sleep and its importance to overall health and well-being.
Each year during Sleep Awareness Week, NSF releases the results of its hallmark Sleep in America® Poll, along with expert guidance and shareable tools and tips that can help people improve their sleep health.
“National Sleep Foundation’s Sleep Awareness Week has been a cornerstone event in our work to help the public understand the many benefits of healthy sleep. Over the years we’ve stayed on the leading edge of this evergreen public health mission and invite others to join and promote this important health message with us.” says National Sleep Foundation CEO John Lopos, “Sleep Awareness Week activities prompt the public to reflect on their personal sleep habits and make a conscious choice to prioritize sleep in their lives.”
Sleep Awareness Week begins on March 14 at the start of Daylight Saving Time, when most Americans lose an hour of sleep. The change to Daylight Saving Time reminds us to make beneficial changes in our sleep routines to improve our sleep health.
Sleep Awareness Week is supported by unrestricted grants from Avadel Pharmaceuticals, Eisai Inc., Harmony Biosciences, LLC, and Jazz Pharmaceuticals. NSF and its sleep experts independently produce Sleep Awareness Week, the Sleep in America Poll, and all related educational content.
About the National Sleep Foundation
National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
National Sleep Foundation Sleep Health Journal Article Adds to Global Perspective on Sleep Health During the Pandemic
Washington, D.C. (February 2, 2021): Latest research published in the National Sleep Foundation’s (NSF) Sleep HealthJournal features observations of global sleep health from early in the pandemic.
Sleeping when the world locks down: Correlates of sleep health during the COVID-19 pandemic across 59 countries (Yuksel, McKee, Perrin, Alzueta, Caffarra, Ramos-Usuga, Arango-Lasprilla, & Baker) sought to investigate changes in sleep patterns and correlates of sleep health during the COVID-19 pandemic in a global sample to examine relationships between sleep health and psychological distress. Researchers at SRI’s Human Sleep Research Lab joined with other researchers to survey more than 6,500 individuals in 59 countries between April 19 and May 3, 2020. Study results showed more than half of participants shifted their sleep to later bed-and-wake times, and while some people actually slept longer than usual, possibly due to fewer constraints to their schedule, more than a third reported increased sleep disturbances during the pandemic.
This study showed that specific factors, such as older age, being partnered, and living in a higher-income country, were associated with better sleep health during the quarantine. In contrast, a stricter level of quarantine and pandemic-related factors, including being laid off from a job, financial strain and greater domestic conflict, were associated with poorer sleep health, which in turn was associated with poorer mental health.
“These data suggest that COVID-19-related factors can impact sleep health on a global level,” said Dilara Yuksel, PhD, Postdoctoral Fellow at SRI International. “While these data are correlational, sleep health is strongly related to mental health and could play a protective role against developing mental distress during pandemic-related isolation.”
“Sleep health can be strengthened by implementing specific habits such as spending more time outside while social distancing, minimizing caffeine intake especially in the afternoon/evening, and maintain relaxing bedtime rituals and regular sleep routines,” said Fiona Baker, Ph.D., director of the Human Sleep Research Program at SRI. “As the disruptions to our daily lives continue due to the pandemic, getting a good night’s sleep is vital to maintain overall wellness and help us cope better with daily stresses.”
The article authors recommend sleep health information be incorporated into public health messaging to help people cope with the effects of the pandemic to maintain optimal mental and physical health. Go to the National Sleep Foundation website, www.thensf.org, for resources on positive sleep habits that can help improve overall sleep health.
About the National Sleep Foundation
National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
National Sleep Foundation Sponsors Summit on Adolescent Sleep and School Start Times
Washington, D.C. (January 8, 2021): The National Sleep Foundation (NSF) is sponsoring an upcoming Summit on Adolescent Sleep and School Start Times, hosted by Stanford Medicine. The Summit will open a dialogue among researchers to consider the research needs and unanswered questions related to the mandate for later start times in school systems in the state of California and beyond. The Summit will be held online from January 22-23, 2021.
California law SB328 was enacted October 2019, mandating middle and high school start times of 8:00 AM and 8:30 AM, respectively, or later for all public schools. The three-year implementation period offers an unprecedented opportunity for sleep and circadian researchers to assess the impact of start time change across a broad range of outcomes.
“The National Sleep Foundation is committed to improving adolescent sleep health and is proud to support the goals of this program and the research community, related to analyzing and implementing changes in school start times. Adequate sleep duration is critically important to adolescent health,” said Lauren Hale, PhD, Board Vice Chair of the National Sleep Foundation and a workshop facilitator at the Summit.
The Summit will give participants from a wide variety of academic disciplines and locations the opportunity to learn, discuss and make recommendations regarding future research, and explore potential new collaborations.
National Sleep Foundation (NSF) is a 501(c)(3) nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. theNSF.org │SleepHealthJournal.org
National Sleep Foundation Recommends Better Sleep Health to Help Immune Function and Response
Washington, D.C. (December 30, 2020): The National Sleep Foundation (NSF) recommends continued focus on better sleep health to help immune function and response.
Ensuring enough good-quality sleep can support boosting the body’s immune defense. Lack of sleep can play a role in susceptibility to infection and certain diseases.
Efforts to develop vaccines and implement a vaccination program to help combat COVID-19 has put a spotlight on the critical importance of vaccinations in public health. “Evidence has been strong over the years about the impact of good sleep on overall health and immune response, and more research is emerging that shows the positive effects of sleep on how vaccines can work in the body,” said Rick Bogan, MD, and Board Chair of the National Sleep Foundation.
Studies have indicated that not getting enough sleep before and after a vaccination can result in less immune response and may potentially affect vaccine protection. These findings provide further support for an association between sleep duration and antibody responses to vaccines.
“Right now, many people are choosing to get one of the more important vaccinations they’ve been offered. Prioritizing good sleep can be part of the plan, especially if their work or age may put them at risk for sleep disruption or deprivation. The National Sleep Foundation wants to emphasize the overall importance of sleep health and give some tips the public can follow to help get the good sleep we need,” said John Lopos, CEO of the National Sleep Foundation.
As the global voice of sleep health, NSF has many resources to help improve your sleep. NSF recommends that healthy adults get 7-9 hours of sleep per night. Go to thensf.org for tips you can use right away to help get better sleep.
About the National Sleep Foundation
The National Sleep Foundation (NSF) is a 501(c)3 nonprofit corporation dedicated to improving health and well-being through sleep education and advocacy. Founded in 1990, the NSF is committed to advancing excellence in sleep health theory, research and practice. thensf.org│SleepHealthJournal.org
Sleep is crucial for your overall health.
One key benefit of getting enough good sleep is strengthening your immune system to help you prevent or limit infection in your body. Healthy sleep can support boosting the body’s immune defense and can even help you from getting sick as often.
Sleep not only increases your immune system function, it also has been shown to play a role in improving antibody responses to vaccinations. This means getting enough sleep before and after you are vaccinated can help vaccines work in your body. This can be especially important as younger people and children receive vaccinations.
Keep these sleep tips in mind to help you get the sleep you need, especially if you are planning to be vaccinated in the near future.
Try to sleep the recommended number of hours a night for your age group. The National Sleep Foundation has sleep duration guidelines. NSF recommends 9-11 hours for school-age children, 8-10 hours for teenagers, 7-9 hours for adults and 7-8 hours for adults over 65.
Go to sleep and wake up at the same time every day, including weekends. It’s important for your body to have a regular sleeping schedule.
Set a relaxing bedtime routine, such as listening to calming music, reading a book or taking a warm bath.
Create a sleep-friendly bedroom. Turn off electronic devices an hour before bed and sleep in a cool, dark room.
Exercise regularly. A low-impact fitness program, like walking, swimming or yoga, is helpful for improving sleep.
Make sleep a priority in your life as part of your overall health and well-being, including when you take steps to help protect yourself from infection and illness.
What is a Circadian Rhythm? How do circadian rhythms work, and how do they affect sleep?
Circadian rhythms are driven by your body’s internal master clock—it controls things like your sleep/wake cycle, eating habits and digestion, and your body temperature. Usually it is synchronized with the day-night cycle This biological process helps produce the hormone melatonin in the evening, influencing you to feel sleepy, and slows that production in the morning when you’re exposed to light, which allows you to wake up and be alert.
What Is A Circadian Rhythm?
Your body’s biological clock located in the brain in the suprachiasmatic nucleus (SCN) produces circadian rhythms and regulates the timing of things in your body like when you want to sleep or eat.
These rhythms are named circadian meaning “about a day” because they tend to occur at least every 24-hours.
Natural factors in your body produce circadian rhythms but signals in the environment, like daylight, as well as exercise and temperature, also affect them.
Problems can occur when your biological clock is not lined up with the day-night cycle. This type of abnormality has been linked to health conditions like obesity, diabetes, depression, and sleep disorders.
What Controls Circadian Rhythms?
Circadian rhythms ensure that your body’s processes are synched and optimized during each 24-hour period. They aren’t unique to humans though—they also help some animals sleep and stay safe in their shelters at night, while causing some animals to be awake and hunt at night and sleep during the day.
In humans, circadian rhythms control many body processes. For instance, your digestive system produces proteins to make sure you eat on schedule, and the endocrine system regulates hormones to match your energy expenditures during the day.
The circadian rhythms for each of the systems in the body are strongly influenced by a master clock in the brain, the suprachiasmatic nucleus, sending signals at the appropriate times.
Why Do Circadian Rhythms Matter?
When we talk about circadian rhythms, it’s mostly in relation to sleep. That’s because when our circadian rhythm is out of sync, our sleep is, too. Without the right signals from your body’s internal master clock, you might not fall asleep, have fragmented or sleep poorly, or wake up too early and not be able to fall back to sleep. These may indicate presence of a circadian rhythm-related sleep disorder.
What Are the Most Common Circadian Rhythm-Related Sleep Disorders?
Delayed Sleep Phase Disorder: Some people feel alert at night and often can’t go to sleep until the middle of the night, causing them to sleep well into the following day.
Advanced Sleep Phase Disorder: Some people fall asleep early in the evening, from 6:00-9:00 p.m., and wake in the early hours of the morning at say, 2:00 a.m. This often happens to people in their later years.
Jet Lag: This is when circadian rhythms have been disturbed by air travel through two or more time zones. It’s difficult for people to function well at first when they’re in a new time zone.
Shift Work Disorder: Night workers whose schedules conflict with the body’s natural circadian rhythm are often sleepy and have ongoing tiredness.
How Does a Circadian Rhythm Get Out of Sync?
A disrupted circadian rhythm can occur either due to an internal malfunction or a mismatch between your body clock and external factors like social or work environment (for example, if you’ve stayed up very late watching a movie or you have to work the night shift). Additional factors that can disrupt your circadian rhythm are:
Changing work shifts a lot
Not keeping consistent sleep and wake times
Insufficient light exposure during the day and bright light exposure at night
Poor sleep habits (drinking caffeine or alcohol too close to bedtime, lack of a bedtime routine, looking at your phone or computer too late at night)
Jet lag
Medications
Could You Have a Circadian Rhythm Disorder?
If you experience insomnia, daytime sleepiness, difficulty waking up, depression, or sleep loss, talk to your healthcare provider. She or he may recommend that you keep a sleep diary or meet with a sleep specialist. Treatment options like lifestyle and behavior therapy (getting more daylight exposure, limiting naps, getting exercise, and practicing good sleep habits) as well as medication and chronotherapy (shifting your sleep/wake cycle by progressively delaying sleep over time) can alleviate the effects of circadian rhythm sleep disorders.
Living with the symptoms of a sleep disorder can leave you feeling Beyond Tired®. Learn more from the NSF here.
Uncontrollable twitching in the lower limbs is one sign of this frustrating condition that interrupts sleep. Learn more about the risk factors, symptoms, and treatments.
What Is Restless Legs Syndrome?
Restless legs syndrome (RLS) is a sleep disorder that involves an involuntary movement of the legs when the body is at rest. RLS, which also goes by the name Willis-Ekbom disease, can cause pain and discomfort and may affect up to 10 percent of Americans.
RLS can interrupt daily activities at work and at home and is classified as a sleep disorder, generally occurring while a person is awake, but getting worse at night (symptoms frequently come on while a person is attempting to fall asleep). You may be able to find temporary relief from RLS by moving your legs, stretching, or getting up and walking. Unfortunately, the same sensations can return when a person sits down again or heads back to bed.
Causes and Risk Factors for RLS
Women are at greater risk of having RLS than men, although both men and women can develop the condition and it can begin at any age. In many cases, however, those with severe bouts of RLS are middle-aged or older and the symptoms that accompany it tend to worsen and increase in frequency as a person ages. For people who develop symptoms before the age of 40, it’s likely someone else in the family has RLS as well. Research indicates that this condition has a genetic component.
RLS may come about because of a dysfunction in the section of the brain that controls movement. This part of the brain relies on a chemical called dopamine to signal to the muscles that it’s time to act. In normal circumstances, dopamine sets off a chain of reactions that results in smooth, intentional movements by the muscles in the body. But when the dopamine pathway in the brain is disrupted, RLS can occur.
Additional risk factors for RLS may include:
certain medications (anti-nausea drugs and antidepressants)
iron deficiency
kidney disease
nerve damage
pregnancy (especially during the third trimester)
rheumatoid arthritis or osteoarthritis
use of alcohol, nicotine, and caffeine
Restless Legs Syndrome Symptoms
If you’re wondering whether you have RLS, the most common symptom is a very strong urge to move your legs. It is frequently accompanied by unpleasant sensations, which are described differently by different people. People with RLS often refer to it as an itching, tingling, aching, burning, crawling, or throbbing pain. Some people describe the feeling as bugs or worms crawling in the muscle or like water running under the skin. These symptoms can range from a simple annoyance to severe discomfort and usually affect both legs (but can alternate between the left and right or occasionally occur only on one side of the body).
Other symptoms include periodic rhythmic leg movements during sleep or a worsening of restless movement at night, which can force a person to toss and turn in bed or get up and pace, thus interfering with sleep. RLS sensations may change from one day to the next and generally occur once or twice a week, though in serious cases symptoms are more frequent. Lost sleep at night due to RLS can make daytime activities difficult to accomplish.
Diagnosing RLS
Make sure to share your symptoms with your physician. The following criteria may be used to evaluate RLS:
An uncontrollable urge to move the legs, often joined with uncomfortable feelings like itching, crawling, tingling, or aching
Symptoms that begin or worsen when seated or lying down
Some symptom relief when walking or stretching
RLS symptoms that worsen at night
No other condition matches the RLS description
As part of a diagnostic appointment, your healthcare provider will note how often you experience symptoms, how uncomfortable they are, and their duration. You’ll also be asked whether moving around helps with pain relief. If RLS keeps you from sleeping, your healthcare provider will note this, and ask you about the amount of sleep you’re able to get and whether fatigue from sleep disruption impacts your daily routine.
Along with a physical—and possibly a neurological—exam, you may be given blood tests to determine whether an iron deficiency or kidney trouble is present. Be sure to share any medications you take in case one of them impacts your RLS symptoms.
And since RLS is a sleep disorder, a referral to a specialist may be recommended so you can be evaluated overnight with a sleep study.
Treatment Options for RLS
Treatment plans for RLS can take a variety of forms. For those with mild or moderate symptoms, a few lifestyle changes may make a big difference. These shifts in behavior may include quitting smoking, drinking fewer caffeinated or alcoholic beverages, avoiding certain antihistamines, establishing a sleep schedule, and engaging in regular moderate exercise. RLS symptoms may also be treated with leg massage, warm baths, ice packs, or a heating pad.
Other cases of RLS may require medications, whether over-the-counter or by prescription. Your healthcare provider may talk with you about these options:
anti-anxiety medication (drugs which typically treat anxiety and muscle spasms)
anti-seizure and anticonvulsant medications, including gabapentin and pregabalin
dopaminergic agents (these increase the dopamine effect in the body)
iron supplements
opioids (less frequently recommended because of addictive properties)
If twitching legs are keeping you up at night and you think you may have RLS, talk with your healthcare provider. Together, you can come up with a treatment plan that best suits your needs.
Living with the symptoms of a sleep disorder can leave you feeling Beyond Tired®. Learn more from the NSF here.
Feeling overly drowsy during the day can come from poor sleep habits—or it could signal a sleep disorder. Learn more about the symptoms and solutions for excessive sleepiness.
Almost everyone has felt sleepy during the day at one time or another, especially when the previous night’s sleep has been interrupted or cut short. But approximately 20 percent of people experience what is known as excessive sleepiness (also called excessive daytime sleepiness, hypersomnolence or hypersomnia), a recurring feeling of significant drowsiness even when someone gets what should be enough sleep.
Excessive sleepiness is the leading reason that people visit sleep clinics. People with excessive sleepiness tend to have poorer health than others and are at a higher risk of automobile crashes or workplace impairment issues. Understanding the causes and risk factors for excessive sleepiness, as well as the best way to treat it, can help you overcome this challenging situation.
What Is Excessive Sleepiness?
Excessive sleepiness is often diagnosed in association with other sleep disorders such as obstructive sleep apnea (OSA), narcolepsy, and even shift work sleep disorder. It is marked by feeling sleepy, drowsy, or groggy during the daytime. If you have excessive sleepiness, you may find it hard to stay alert at work or you may start drifting off at inappropriate times, even when you don’t mean to. You may also feel irritable or anxious. Excessive sleepiness is not just feeling tired. It’s not the same as fatigue, which is characterized by a lack of energy and a need to rest (but not specifically to sleep). It’s also different from depression, in which you may lose interest in normal activities that you used to enjoy.
Causes and Risk Factors
Presence of an undiagnosed medical condition, like depression, or a sleep disorder – such as OSA, restless legs syndrome (RLS), and narcolepsy – may put you at risk for excessive sleepiness, as they typically increase the likelihood that you may experience extreme daytime drowsiness. For these sleep disorders, it’s possible that excessive sleepiness may be the only symptom you are aware of, so it’s worth talking to your healthcare provider about what you are experiencing since it could be an indication of a bigger health problem. Poor sleep habits are one of the common causes of excessive sleepiness. That could mean keeping an irregular sleep schedule, not getting enough hours of sleep, or experiencing disrupted sleep where you wake multiple times throughout the night. In addition, adolescents, older people, and shift workers are more likely to experience excessive sleepiness on a regular basis. Certain medications may also pose a risk to developing excessive sleepiness. These drugs include:
Antidepressants
Antihistamines
Antipsychotics
Epilepsy drugs
High blood pressure medication
Muscle relaxants
Opioids
Alcohol
What are the Symptoms?
Given that excessive sleepiness is itself a symptom, it’s not surprising that its primary characteristic is severe drowsiness. But what does that actually look like? If you’re experiencing excessive sleepiness, you may feel a deep tiredness that you cannot shake during the day—even to the point at which it interferes with your job, compromises schooling, and makes everyday activities harder. Excessive sleepiness may affect your relationships. In some cases, a person who suffers from excessive sleepiness may start falling asleep in potentially dangerous situations, such as while driving or operating machinery. Many individuals have workplace performance impairment as well as difficulty with motivation, memory and attention.
How Excessive Sleepiness Is Diagnosed
If you’re concerned that you may be experiencing excessive sleepiness, you may want to consider making an appointment with your healthcare provider or a sleep specialist. In order to figure out whether you have excessive sleepiness, a medical professional may ask you questions, such as:
How long have you been experiencing daytime sleepiness?
How long do you typically sleep on weekdays and weekends?
How often do you tend to wake up during the night?
Have there been any changes in your job that might be influencing your sleep?
Are there any changes in your personal life, such as a new baby in your household?
Your healthcare provider will also want to determine whether the root cause of your condition is medical, like OSA, or behavioral, such as not getting enough sleep. He or she may conduct a physical examination and possibly order lab tests to check for underlying conditions.
To help establish the roots of your excessive sleepiness, your physician may also suggest that you get a polysomnogram (PSG). Also known as a sleep study, this test measures things like your brain waves, eye and leg movements, heart rate, breathing, and blood oxygen levels while you sleep. It’s usually administered at a hospital or sleep center and typically requires an overnight stay. A PSG can help determine whether you have any underlying sleep disorders that might be causing your excessive sleepiness. If the primary concern is whether or not you have sleep apnea, a home sleep study might be recommended.
Treatments
The best treatment for your excessive sleepiness will depend on what exactly is causing it, so recommendations from healthcare providers can vary. If your sleep is being affected by something that’s considered behavioral, such as not having a regular sleep schedule, your healthcare provider may recommend lifestyle changes to help you get on the right track.
But if your problem is the result of an underlying sleep disorder—such as OSA or RLS—your healthcare provider will likely focus on addressing that issue first in order to correct your excessive sleepiness. For example, the use of a continuous positive airway pressure (CPAP) device can help improve excessive sleepiness if you have sleep apnea, and a combination of medications and lifestyle changes may be able to control RLS, narcolepsy, and depression. Treating these sleep disorders may result in better, more satisfying sleep at night, and in turn, feeling more alert during the day.
There are also prescription drugs, including:
Modafinil and armodafinil: These stimulants can help you stay awake if other treatments aren’t effective in improving symptoms of excessive sleepiness. They change the action of various chemicals in the brain, altering neurotransmitters, like dopamine, to induce an alert state.
Amphetamines and methylphenidate: Similarly, both of these drugs are stimulants that may be used in treating narcolepsy or excessive sleepiness. They work by increasing the availability of dopamine and norepinephrine in the brain.
Pitolisant: This medication acts on histamine wake promoting neurons in the brain to help you stay awake. Pitolisant is indicated for narcolepsy.
Sodium oxybate: This is a central nervous system depressant.
Solriamfetol: This is a dopamine/norepinephrine reuptake inhibitor (DNRI).It is indicated for narcolepsy and OSA residual sleepiness.
Whatever the cause of your excessive sleepiness, the important thing to know is that there are treatment options. It may take a little trial and error, but by working with your healthcare provider you will be able to find a solution that’s right for you.
