Americans admit they’re unsatisfied with their sleep, but consciously squander opportunities for more rest.
The Centers for Disease Control declared that America is in the midst of a sleep epidemic. New Better Sleep Council data suggests that epidemic is self-inflicted. And Daylight Saving Time on March 9 hits them where they’re already hurting, bringing out their worst.
2014 Survey explores the extra hour
What would sleep-deprived Americans do if they had the extra hour they lose as daylight saving time begins? Turns out, Americans treat sleep like they treat their taxes. They know they need to do it, but it’s often pushed to the bottom of their to-do list.
Daylight Saving Data Shows America at their worst
Better Sleep Council daylight saving time survey and research findings expose how Americans really feel about turning their clocks one hour ahead every spring. Consensus: it’s not easy. In fact, more than half (61%) of U.S. adults say they feel the effects of daylight saving time the Monday after resetting their clocks.
Starving for sleep: America’s hunger games
Nearly 8 in 10 Americans admit they would feel better and more prepared for the day if they had an extra hour of sleep. The Better Sleep Council conducted a survey in February 2014 to explore what sleep-deprived Americans would do if they had the extra hour they lose as daylight saving time begins. Results showed that although Americans are in the midst of what the Center of Disease Control has called a national sleep epidemic, U.S. adults consistently choose against getting more sleep – even when the opportunity is given to them. The results of the 2014 Better Sleep Council survey:
Survey Details: Conducted in first quarter 2014 with a statistically representative sample of U.S. adults (18+); a sample size of 1,061 yields a confidence interval of 95 percent+/- 3 percent.
Survey shows sleep loss may be self-inflicted
* Most Americans (82%) find one extra hour of sleep at night somewhat or extremely valuable
* Adults 55+ are less likely than other age groups to find an extra hour of sleep valuable
* Women find an extra hour of sleep more valuable than men
* Most Americans (79%) would feel better and more prepared for the day with an extra hour of sleep
* Adults 55+ are less likely than other age groups to feel this way
* More women than men would feel better and more prepared for the day with an extra hour of sleep
* 50% of all Americans say they would feel somewhat or extremely frustrated if they lost an hour of sleep at night and it wasn’t by choice
* Adults 55+ are less likely than other age groups or the general population to feel this way
* Women are more likely than men to feel this way
* More than half (55%) of all Americans feel that they do not have enough time in the day
* Adults 55+ are less likely than other age groups to feel this way
* Women are more likely than men to feel this way
* Only 26% of Americans would choose sleep over other activities if they were given an extra hour in the day
* 18- to 34-year-olds are less likely than all other age groups to use an extra hour to sleep
* Women are more likely than men to choose an extra hour of sleep over an activity
* However, of all the respondents who feel they don’t get enough sleep in a day, only 35% of them would choose sleep over another activity during daylight saving time
* 40% of them would rather relax (13%), have sex (12%), spend time with family/friends (9%) or exercise (6%) than sleep
* Adults who do not work outside of the home are more likely to select sleep over another activity if given an extra hour in a day than those who work full time or part time
* About one-third (30%) of all respondents thought an extra hour of sleep a night was worth $100 or more
* About half of adults (49%) do not feel they get enough sleep; however, adults 55+ are less likely than other age groups to feel this way
* Adults 35-54 are least likely to feel they get enough sleep
* Adults who work full time are more likely to feel that they do not get enough sleep; however, they do get as much sleep as other adults on weekdays and more on weekends
* Americans 35-54 sleep the least on weekdays
* 65% of Americans get 7 hours or more of sleep on weekends, which is significantly more than on weekdays (48%)
* About three-quarters (73%) of Americans would rather lose an hour of sleep on the weekend (Friday/Saturday/Sunday) than a weekday; Saturday was the top pick (34%); reasons included:
* Not a workday; don’t have to work the next day; can sleep in because it’s a weekend (30%)
* No obligations/least activity; easy day; family day; day of fun; slow day; least effect on this day (22%)
* Make it up on Sunday; sleep in on Sunday; extra day to adjust (16%).
Daylight Saving stats on “Spring Ahead” suffering
The Better Sleep Council conducted surveys in February 2013 and 2014 that revealed how Americans really feel about turning their clocks one hour ahead every spring – consensus: it’s not easy. The surveys verified what many experts have said for years – one hour of sleep loss generates a sleep-starved society of epidemic proportions. The details of the Better Sleep Council surveys and secondary research:
Survey Details: Conducted in first quarter 2013 and the first quarter 2014 with a statistically representative sample of U.S. adults (21+); a sample size of 1,061 yields a confidence interval of 95 percent +/- 3 percent. Secondary research noted below.
More Difficult Than Your Average Monday:
* More than half (61%) of U.S. adults say they feel the effects of daylight saving time the Monday after resetting their clocks
* Workers are less productive without sleep
* 74% of workers over 30 who report not getting adequate sleep say sleepiness affects their work [2]
* We see an increase in traffic/machine accidents
* 4% admit to actually getting into traffic accidents due to lack of sleep
* 9% of Americans say they’re likely to fall asleep at inappropriate moments, such as when driving or in a meeting
* 39% of U.S. adults claim that daylight saving time affects their mood
* 4% admit to being much less pleasant to be around
* 5% even go as far as saying that the Incredible Hulk has nothing on them
The Rest of the Week Doesn’t Look Much Better:
* U.S. adults typically feel the effects of daylight saving time for days
* 11% of U.S. adults say it takes them more than a week to get back to normal after resetting their clocks
* Another 29% say it takes them a full week
* Women have a harder time adjusting than men
* Nearly half (46%) of women need a week or more to feel back to normal, compared to one-third (32%) of men
* Younger adults (18-34 years old) need more time to adjust than older adults
* 43% of younger adults need at least one week to adjust compared to:
* 39% of ages 35-54
* 28% of ages 55+
The coveted extra hour of sleep:
* 82% of Americans find one extra hour of sleep at night somewhat or extremely valuable
* Adults 55+ are less likely than other age groups to find an extra hour of sleep valuable
* Women find an extra hour of sleep more valuable than men do
* 50% of all Americans say they feel somewhat or extremely frustrated when they lose an hour of sleep at night and it wasn’t by choice
* Adults 55+ are less likely than other age groups or the general population to feel this way
* Women are more likely than men to feel this way
* Most Americans (79%) would feel better and more prepared for the day with that extra hour of sleep
* Adults 55+ are less likely than other age groups to feel this way
* More women than men would feel better and more prepared for the day with an extra hour of sleep
* 3 in 10 Americans believe that an extra hour of sleep a night is worth $100 or more
When asked what things they have done that they attribute to getting less sleep:
* 12% of respondents reported that they forgot to do something
* 7% reported being late to work or an appointment
* 5% reported acting irrationally
* 4% reported getting into an automobile accident
* Other responses included:
* Less productive at work
* Overate
* Locked themselves out of the house
* Threw away valuable items
* Failed a test
* Drove to the wrong location
* Some of the more peculiar responses included:
* Got in shower still wearing underwear
* Thought about the unthinkable
* Put soap in the baby bottle
* Went to the ATM to order food
* Stepped on a cat
* Walked into wrong bathroom
* Told off-color jokes
* Went to work on a day off
* Made the coffee wrong
* Wore slippers outside
* Put clothes on inside-out
* Put paycheck in garbage
*Data compiled from a 2014 Better Sleep Council survey
Tips for surviving daylight savings time
Turning your clock one hour ahead every spring isn’t easy. Luckily, solutions are not out of reach. In a society already suffering from lack of sleep, it’s the simple things that can make a big difference. The tips below are the Better Sleep Council’s trusted solutions to avoid daylight savings time sleepiness that can make the upcoming time change – and every other morning – easier to handle.
Better Sleep Council’s top ten tips for surviving daylight saving time:
1. Gradually transition into the time change: To minimize the impact of the switch to daylight saving time, make gradual adjustments. Go to bed 15 minutes early, starting several days before the change.
2. Sleepy? Take a quick nap: If you feel sleepy after the change to daylight saving time, take a short nap in the afternoon – no more than 20 minutes long.
3. Commit to 7-8 hours of sleep: The average adult needs 7-8 hours of quality sleep each and every night. Work backward from your wake time and commit to getting at least 7 hours of sleep every night.
4. Keep regular sleep hours: Make sleep a priority by keeping consistent sleep (bedtime) and wake schedules – even on the weekends.
5. Exercise during the day: Even moderate exercise, such as walking, can help you sleep better. Just make sure you don’t work out within two hours of bedtime.
6. Avoid caffeine and alcohol before bed Alcohol and caffeine (found in coffee, tea, chocolate, soft drinks, etc.) can interfere with sleep habits. Smokers should also avoid tobacco before bed, as it can lead to poor sleep.
7. Eat light at night: Finish eating at least 2-3 hours before bed. Eating too close to bedtime can interfere with sleep quality.
8. Relax before bed: Apply a bedtime ritual that is relaxing. Experts recommend reading a book, listening to soothing music, or soaking in a hot bath or shower.
9. Make a sleep sanctuary: Transform your room into a haven of comfort and relaxation by making a sleep sanctuary. Make sure your room is cool, quiet and free of distraction for the best possible sleep.
10. Evaluate your mattress and pillows: Evaluate your mattress and pillows for proper comfort and support. If your mattress is seven years old or older, it may be time for a new one. In general, pillows should be replaced every year.
