The survey, taken in June, found that 78% of people have lost sleep over money problems. Work worries are also high, with 65% losing sleep over job stress and 56% over job security.

“In today’s high-stress world, it’s easy to become overwhelmed and many people carry their worries to bed with them,” said Dr. Andrew Spector, sleep medicine physician and AASM spokesperson. “When your stress level is too high when you go to bed, your sleep suffers, and that affects your physical and mental health.”

Hear more from Dr. Spector in this CBS News segment:

Political worries are on the rise, with 56% losing sleep over the issue, up from 46% last year. Concerns about crime or violence keep 61% awake. New tech and artificial intelligence don’t weigh as heavy, with 39% saying they’ve lost sleep over it, down slightly from last year.

The good news? A few simple habits can help.

• Unplug from news and social media an hour before bed.
• Set aside “worry time” earlier in the day so your brain doesn’t save it for bedtime.
• Write it down if a thought won’t go away.
• Stay active with regular exercise, but not right before bed.
• Don’t stress about sleep itself. Worrying about sleep makes it worse.
• Reach out for support if stress keeps disrupting your nights.

“When we sleep better, we feel better — physically, mentally and emotionally,” Spector added. “Getting quality sleep is one of the most powerful tools we have to build resilience and face life’s daily challenges.”

Use the AASM’s Sleep Center Directory to find an accredited sleep center near you.

Related:

• How stress, anxiety, and depression are stealing your sleep
• How to use a sleep diary to improve your sleep
• The pursuit of perfect sleep may be keeping you awake
• Struggling with sleep? Get help from experts
• Best ways to improve sleep without medication

The post Worries keeping you up at night? You’re not alone appeared first on Sleep Education.

Stress and anxiety disrupt sleep for most

According to the survey, 74% of Americans report sometimes, always, or often experiencing disrupted sleep due to stress. Anxiety is also a major factor, with 68% reporting they lose sleep because of it.

“Stress and anxiety can significantly disrupt sleep patterns by triggering the body’s fight-or-flight response, making it difficult to relax,” said Jennifer Martin, a licensed clinical psychologist and past president of the AASM. “When the mind is racing with worries, it becomes nearly impossible to achieve the deep, restorative sleep we need for overall health.”

Depression adds to sleep challenges

Depression is another common cause of disrupted sleep. More than half of adults (55%) in the survey reported sleep issues due to depression.

Dr. Martin explained that mental health and sleep often affect each other in a cycle.

“Many Americans find themselves caught in a loop: Mental health conditions disrupt their sleep, and poor sleep worsens their mental health conditions,” Dr. Martin said. “This cycle can lead to a range of health issues, beyond just daytime sleepiness. Insufficient sleep can impair cognitive function, affect mood, and diminish overall quality of life.”

Tips to sleep better with stress and anxiety

To help break the cycle, the AASM recommends several strategies:

• Create a calming sleep space: Keep your bedroom cool, dark and quiet.
• Practice relaxation techniques: Try meditation, deep breathing or journaling before bed.
• Limit caffeine and alcohol: Cut back on caffeine and alcohol, especially in the hours leading up to bedtime.
• Get moving: Regular exercise improves mood and helps reduce stress. Try to avoid vigorous exercise close to bedtime.
• Watch your diet: Avoid large meals late at night; opt for a light snack if needed.
• Get support: If stress and anxiety continue to disrupt your sleep, consider talking to a therapist or counselor who can provide coping strategies and support.

“Addressing these intertwined challenges requires a holistic approach, focusing not only on improving sleep but also on managing stress and emotional well-being,” Dr. Martin said.

Help is available

If stress, anxiety, or depression are affecting your sleep, don’t wait to get help. Anyone who has a sleep problem can use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• The ‘Mind after Midnight’: People more likely to make bad decisions late at night
• Stressed parents, sleepless nights
• Understanding the relationship between sleep deprivation and addiction
• Vivid dreams in times of stress

The post How stress, anxiety, and depression are stealing your sleep appeared first on Sleep Education.

A recent survey from the American Academy of Sleep Medicine reveals a surprising paradox: 81% of Americans report losing sleep due to worries about sleep problems. This growing pressure to achieve “perfect sleep” is fueled by social media trends, wellness products and sleep-tracking technology.

The rise of “sleep maxxers”

A cultural shift toward sleep optimization has given rise to so-called “sleep maxxers” — individuals who follow strict routines, track every minute of rest and pursue the elusive “perfect” eight hours. While these efforts are meant to improve sleep, experts warn they can backfire by increasing stress and anxiety.

“Concerns about getting enough high-quality sleep can create a vicious cycle of stress and sleeplessness for some people,” said Dr. Anita Shelgikar, a sleep medicine physician and president-elect of the AASM. “Prioritizing sleep is great for overall health and well-being. For some, however, a heavy focus on optimizing sleep can actually lead to a decrease in sleep quality and sleep quantity.”

The pitfalls of sleep tracking

A growing number of people rely on sleep trackers to monitor rest patterns, but overanalyzing the data can lead to a phenomenon called orthosomnia — sleep anxiety caused by obsessing over sleep metrics.

“Sleep maximization can sometimes turn what should be a restorative process into a high-pressure task,” Dr. Shelgikar added. “Highly detailed sleep tracking and optimization can cause some individuals to become overly critical of their sleep patterns, leading to heightened stress and potentially worsened sleep over time.”

How to reduce sleep anxiety and improve rest

Instead of fixating on perfect sleep, experts recommend focusing on consistency and overall sleep health. The AASM offers these tips for better rest:

• Create a relaxing environment: Keep your bedroom dark, quiet and cool and invest in comfortable bedding.
• Practice relaxation techniques: Deep breathing, meditation or journaling can help calm your mind before bedtime.
• Use sleep trackers wisely: Treat sleep-tracking technology as a general guide, not a strict scorekeeper.
• Seek professional help: If sleep-related stress persists, consult a health care professional or sleep specialist.

“Sleep doesn’t have to be perfect every night,” Dr. Shelgikar said. “The key is focusing on sustainable habits and broad trends related to your sleep. The goal is to get the amount of sleep you need to wake up refreshed and well-rested on a regular basis.”

If you’re struggling with sleep, visit the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• Do viral sleep trends actually work?
• How technology is helping – and hurting – your sleep
• Breaking the cycle of stress, negative thoughts and sleeplessness

The post The pursuit of perfect sleep may be keeping you awake appeared first on Sleep Education.

Skipping sleep might feel like the only way to fit everything in, but it’s not worth the trade-off. Lack of sleep affects your mood, energy and health. Starting the new year tired can make the return to work even harder — and nearly half of people report feeling wiped out on New Year’s Day.

To make the most of the season and keep your energy up, prioritize sleep. Adults should aim for seven or more hours each night. Here are some tips to help you stay rested:

• Stick to your schedule: Keep your regular bedtime and wake-up time, even during the holidays. Consistency helps your body stay on track.
• Watch what you eat: Big holiday meals can be delicious but avoid heavy eating right before bed. It can disrupt your sleep.
• Cut back on caffeine and alcohol: Skip late-night coffee and limit alcohol before bed. Both can affect your ability to sleep soundly.
• Unwind before bed: Create a relaxing routine to wind down. It’ll help you transition from holiday excitement to restful sleep.

A little planning goes a long way. Protecting your sleep during the holidays means you’ll have more energy to enjoy the festivities — and start the new year feeling refreshed.

Related:

• Add sleep to your holiday wish list
• Tips for sleeping well this winter
• Stick to baby’s sleep schedule during holidays

The post Holiday hustle? Don’t skip sleep appeared first on Sleep Education.

Election fatigue and other worries

Election night fatigue is real. About 34% of people feel tired the morning after Election Day. But this stress isn’t the only thing stealing our sleep.

The survey identified some other stressors behind sleepless nights:

• 81% of people have lost sleep due to financial concerns
• 57% report job security as a source of sleep loss
• More than half (54%) of adults have lost sleep due to worries about global conflict
• 41% of people have lost sleep due to worries about AI and emerging technology

Why are these issues so stressful? Dr. Andrew Spector, sleep medicine physician and spokesperson for the AASM, explained. “Worries surrounding the election and other major global issues can trigger a cycle of anxiety and sleeplessness, which takes a serious toll on mental and physical health,” he said. “The world is stressful enough without adding the strain of sleepless nights.”

Tips for better sleep

Feeling overwhelmed? Here are some tips from Dr. Spector to help you sleep better as the election approaches:

• Cut down on social media: Scrolling before bed can keep you awake. Even if it’s not stressing you out, it still can be a sleep thief.
• Say no to late-night drinks: Avoid alcohol close to bedtime. Sure, it might help you fall asleep faster, but your sleep quality will suffer.
• Embrace an active mind: Brains don’t shut off at night any more than hearts and lungs do. Trying to clear your mind can be stressful and make it harder to fall asleep.
• Make time for yourself: Before bed, do something that puts you in a relaxed state. It’s OK if that involves a screen.
• Stop obsessing over sleep: If you sleep a little less until the election is over, it’s not a disaster. Just try to get back to your routine as soon as you can.

Small changes, big impact

Dr. Spector said, “We live in an information-saturated world, which can overwhelm our ability to unwind at night.” He suggested disconnecting from news and social media before bed. These small changes can help reduce sleep disruptions. You’ll be better equipped to handle daily stresses, especially those tied to big events like an election.

This article was originally published as a press release on Newswise.

Related:

• Vote for good sleep on election night
• Was Diane Sawyer drunk or sleep deprived during election?
• Breaking the cycle of stress, negative thoughts, and sleeplessness

The post Election stress and sleep loss appeared first on Sleep Education.

Over the past decade, parents have consistently reported higher stress levels compared to other adults, according to the advisory. In 2023, 33% of parents said they had experienced high levels of stress in the past month, compared to only 20% of other adults.

The effects of stress can be profound. Forty-one percent of parents said they feel too stressed to function most days, and almost half said their stress is overwhelming.

Stress takes a toll on parents’ quality of time with their partners, sleep and leisure time, which can, in turn, affect their children’s emotional and cognitive development.

The link between stress and sleep

Parental stress and sleep are closely connected, with each affecting the other. Research shows that poor sleep can make stress worse, and high stress can lead to more sleep problems.

A study published in PLOS ONE found that parents with sleep disorders, or whose children have sleep disorders, are significantly more stressed. In an analysis involving over 14,000 people, researchers found that those with sleep disorders experienced nearly double the stress compared to those without sleep issues.

Similarly, a small pilot study revealed that mothers’ sleep quality was a strong predictor of mood, stress and fatigue levels. Another study found that mothers with shorter, later, and more variable sleep had higher stress levels, which made falling asleep even harder.

Quality sleep is essential for managing stress. When parents get enough rest, they feel better equipped to respond to the demands of family life. Good sleep helps boost cognitive function, memory and concentration. Prioritizing sleep is a powerful way to reduce stress and improve overall mental health.

Stress and children’s sleep: A two-way street

Parents aren’t just losing sleep because of their own stress. Children’s sleep patterns play a big role, too.

For new parents, sleep deprivation is common in the first few years of a baby’s life, and the effects can be significant. When infants have sleep issues, the whole family feels the impact. A 2023 study found that parents who were unhappy with their baby’s sleep at 4–6 months were more likely to report sleep problems when their child became a toddler.

Parental stress is closely tied to how parents perceive their children’s sleep. Research shows that parents who see their child’s sleep as challenging often report higher stress levels.

Parents’ well-being directly impacts their children. When parents are stressed, it can lead to disrupted sleep routines and other poor habits in children, such as increased screen time. In fact, stress during pregnancy has been linked to sleep issues in early childhood, suggesting that the link between parental stress and children’s sleep may begin before birth.

Sleep quality in parents also influences the quality of their caregiving. Poor sleep in mothers has been associated with less positive parenting. A study of over 400 mother-toddler pairs found that sleep deficits in mothers contributed to higher stress and less positive interactions during bedtime — a critical moment in a child’s day.

These findings emphasize how important sleep is, not just for parents’ well-being, but for their ability to provide nurturing care.

Improving sleep for a healthier family

Improving sleep may be the key to reducing stress for both parents and children. Children’s sleep health is closely linked to the sleep quality of their parents. This means that when parents prioritize better sleep, it can benefit everyone.

Adopting healthy sleep habits can lead to better rest for the entire family. Simple changes can make a big difference. Keeping a consistent bedtime and establishing relaxing bedtime routines are effective ways to improve sleep quality.

When parents prioritize their well-being, whether through better sleep, exercise or stress reduction, the effects ripple throughout the household. Stress may be unavoidable, but sleep is a powerful tool to help manage it.

Medical review by Katherine Moawad, DO

Related:

• Sleep disorders in children
• Breaking the cycle of stress, negative thoughts and sleeplessness
• Healthy sleep is vital to children’s well-being
• The way you handle stress may affect your sleep

Authored by: Kate Robards

The post Stressed parents, sleepless nights appeared first on Sleep Education.

How winter affects your sleep

It’s natural for our sleep habits to change as seasons change, sleep experts say. In fact, a recent AASM survey found that 34% of adults report sleeping more in the winter.

It might surprise you to learn that, in the U.S., the earliest sunsets happen before winter even begins. For those who live in the northern part of the U.S., the earliest sunsets happen around December 7. In Maine, the sun dips below the horizon before 4 PM!

Fewer hours of daylight can affect your sleep. It’s a good idea to expose yourself to light in the morning so you don’t throw off your body’s natural rhythm.

When the days become shorter, you may feel like you need more sleep. However, your actual sleep needs don’t change in the winter. If you’re sleeping longer than usual or napping during the day, it can be harder to fall asleep or stay asleep at night. Keep a consistent sleep schedule during the winter.

Winter sleep tips

In addition to darker, shorter days, the stress and disrupted schedules of the holiday season can contribute to poor sleep in the winter.

Follow these tips to get healthy sleep this winter and beyond:

• Set a bedtime that allows enough sleep, using the AASM online bedtime calculator, which determines a customized bedtime based on age and wake time needed. The AASM recommends that adults should sleep 7 or more hours per night.
• Avoid binging on entertainment activities before bed, especially those involving screens or electronics. Too much exposure to light at night can disrupt the timing of the sleep cycle.
• Don’t have caffeine after lunch and avoid alcohol near bedtime, as both can disrupt sleep.
• Practice rituals that help you relax before bed, such as taking a warm bath, drinking tea, journaling, or meditating.
• Create a comfortable bedroom environment. Make your bedroom quiet, dark, and a little bit cool — it should remind you of a cave.

Adjusting your daily behaviors and routines can affect your sleep. If you find that you continue to experience poor sleep during the winter, talk to your health care provider.

Related:

• Winter, sleep and your circadian rhythms
• Add sleep to your holiday wish list
• How seasonal affective disorder disrupts sleep

Authored by:

Kate Robards

The post Tips for sleeping well this winter appeared first on Sleep Education.

Disturbing dreams on the rise

Researchers compared dreams and nightmares in people who had COVID-19 and those who did not have the virus.

They found that both groups reported greater dream activity and recall during the pandemic. There was no difference between the groups. However, there was a difference in how often the participants reported having nightmares. Those who had COVID-19 had a significantly higher number of nightmares compared to the controls. And those with more severe cases of the virus reported having the most nightmares.

Why would people who have had COVID-19 have more nightmares?

The researchers think the nightmares could be a consequence of a traumatic experience. When the study was conducted, there was little information about the virus and its treatment. The nightmares may be an attempt to cope with negative emotions related to COVID-19, the researchers say.

Feelings of fear and uncertainty, which were especially common in the early days of the pandemic, could contribute to stress. Stress, anxiety, and an irregular sleep routine are strong risk factors for having nightmares.

“It’s natural that the fears and stressors of daily life make their way into our dreams,” said Jennifer Martin, Ph.D., a member of the American Academy of Sleep Medicine (AASM) board of directors.

Emotional distress and bad dreams

Nightmares are relatively common. As many as 50% to 85% of people have occasional nightmares. However, only about 2% to 8% of people have nightmares that cause sleep problems.

Increased nightmares can also be a feature of post-traumatic stress disorder (PTSD). People with PTSD often report having frequent nightmares.

Several studies have found that the pandemic is linked to altered dreams and nightmares. Following healthy sleep habits, reducing stress, and maintaining a regular bedtime and wake time may help reduce nightmares.

If nightmares severely disrupt your sleep, get help from the sleep team at an AASM-accredited sleep center near you.

Medical review by Rafael J. Sepulveda, MD, DABOM

Related:

• Vivid dreams in times of stress
• An emotional link between nightmares and suicide

Authored by:

Kate Robards

The post COVID-19 survivors more likely to have nightmares appeared first on Sleep Education.

About one-third of Americans say they’re more tired than usual the day after election night, according to a survey by the American Academy of Sleep Medicine. East Coast voters are slightly more likely to be “extremely tired” (12%) than those on the West Coast (10%), as the timing of results announcements comes later in the evening.

“Election night stressors and non-stop news coverage can create an environment that is not conducive to healthy sleep. Not only are individuals more likely to stay up past their bedtime to see election results, they are more likely to consume coverage across multiple platforms simultaneously,” said Dr. Kannan Ramar, president of the AASM. “Blue light emitted by screens prevents the production of melatonin, the hormone which signals to the brain that it’s time for sleep. This physical impact of blue light exposure, combined with the mental and emotional toll of election anxiety, can fuel a state of mind which inhibits sleep.”

Below are tips from the AASM to achieve restful sleep on election night and wake prepared for the day ahead:

• Avoid consuming caffeine six hours before your anticipated bedtime to ensure sleep is not impacted.
• Avoid alcohol, as it can induce sleep and impact your sleep cycle and quality.
• Watch election night coverage on a television outside of the bedroom to minimize blue light exposure and reinforce the bedroom as a space for sleep.
• Keep your phone out of the bedroom to resist the temptation of social media.
• Obtain a minimum of seven hours of sleep.
• Head outdoors the next morning, as sunlight exposure will help regulate your circadian rhythm.

Some experts believe the outcome of the 2020 election won’t be apparent on election night anyway, so save yourself the stress and go to bed at your regular time.

Authored by:

Jennifer Gibson

The post Vote for good sleep on election night appeared first on Sleep Education.

“Your experiences and interactions during the day can affect your dreams, and right now many of us are spending time watching the news or reading articles that are downright scary,” said Jennifer Martin, PhD, a member of the American Academy of Sleep Medicine (AASM) board of directors. “It’s natural that the fears and stressors of daily life make their way into our dreams.”

Dream incorporation occurs when a stimulus you encounter in real life makes its way into your dreams. In addition, changes in sleep patterns, like fragmented sleep, may mean people are sleeping less soundly, causing them to remember more of their dreams.

“Most of your dreams take place during the ‘rapid eye movement’ or REM sleep stage,” said Dr. Martin. “Typically, you’ll need to wake up during or shortly after a dream to remember it.”

The key to reducing the disruption of dreams is to sleep more soundly. Dr. Martin suggests the following to get a better night’s sleep and keep nightmares at bay:

• Establish a consistent bedtime and wake up time. Even if your bedtime or wake time has changed due to the pandemic, maintain a consistent sleep schedule. Adults should sleep 7 or more hours per night on a regular basis to promote optimal health.
• Reduce time with social media or the news. Minimize your exposure to stress-inducing news near bedtime to avoid dwelling on new stressors before sleep.
• Schedule time to unwind before bed. Take at least 30 minutes to unwind and help prepare your body for rest. Listen to soothing music, read a book, or try meditating to prepare your mind for sleep and expose yourself to more positive stimuli.
• Limit caffeine and alcohol consumption. Both caffeine and alcohol disrupt sleep quality.
• Take steps to deal with your worries and stress during the day. Writing down what’s on your mind can be a great way to release worries so you’re not holding on to unwanted thoughts when you get into bed.

If disrupted sleep or strange dreams continue to be a problem, get help from the sleep team at an AASM-accredited sleep center near you. Many sleep professionals offer telemedicine services.

Authored by:

Kate Robards

The post Vivid dreams in times of stress appeared first on Sleep Education.