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Complete coverage of today's crucial midterm elections



SLEEP DEPRIVATION AFFECTS NEARLY HALF OF AMERICAN ADULTS, STUDY FINDS

By Sandee LaMotte, CNN
Published 11:00 AM EST, Tue November 8, 2022
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Editor’s Note: Sign up for CNN’s Sleep, But Better newsletter series. Our
seven-part guide has helpful hints to achieve better sleep.

CNN  — 

Americans are failing In their endless quest for adequate slumber, leading to
deficits that can impact health, according to a new study on sleep habits in the
United States.

A growing number of sleep experts say the act of moving our clocks forward for
Daylight Savings Time in the spring is ruining our health.
Marilyn Nieves/E+/Getty Images

Permanent Daylight Saving Time will hurt our health, experts say

The study, which authors called the the first to separately evaluate sleep
duration between workdays and free days, analyzed sleep data on over 9,000
Americans age 20 and older collected by the National Health and Nutrition
Examination Survey between 2017 and March 2020.

Almost 30% of respondents had trouble falling or staying asleep and about 27%
were very sleepy during the day, according to the study published Tuesday in the
journal JAMA Network Open.

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The analysis also found over 30% of adults reported an hour of sleep debt -—
when you sleep less than your body needs — while nearly 1 in 10 adults had a
sleep debt of two hours or more.

Adults over 18 need at least 7 hours of solid sleep at night to be healthy,
according to the US Centers of Disease Control and Prevention. Sleep debt, along
with irregular sleep duration, has been linked to an increased risk of obesity,
heart disease, dementia and mood disorders such as anxiety and depression.

“This is a well done study examining a very large and representative sample,”
said Dr. Bhanu Prakash Kolla, a sleep medicine specialist in the Center for
Sleep Medicine at the Mayo Clinic in Rochester, Minnesota.

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“At least a quarter of the population complained of daytime sleepiness and
difficulties with sleep,” said Kolla, who was not involved in the study.


SOCIAL JET LAG

In addition, nearly half of the adults in the study reported social jet lag – a
bad fit between the sleep timing preferred by a person’s inner biological clock
and the one dictated by society.

A TikTok trend about mouth taping while you sleep can be dangerous

“The timing of your sleep on workdays is the societal and work constraints, but
the timing of your sleep on free days is what your body clock really wants you
to do,” said Dr. Elizabeth Klerman, a professor of neurology in the division of
sleep medicine at Harvard Medical School in Boston.

If you have a big difference between the two, “it’s like you’re living in a
state of jet lag during the work week,” said Klerman, who was not involved in
the study.

Over 46% of the survey participants reported at least 1 hour of social jet lag,
while 19.3% experienced at least 2 hours.

“With strict work schedules and jam-packed weekend activities, it’s not
surprising that many individuals report that their sleep needs are not being met
during the week,” said sleep specialist Dr. Raj Dasgupta, a clinical associate
professor of medicine at the University of Southern California’s Keck School of
Medicine. He was not involved in the study.

Untreated social jet lag can have serious consequences, including insomnia,
early waking or excessive sleepiness, daytime fatigue, difficulty concentrating,
constipation or diarrhea and increased cortisol levels. It may also play a role
in the development of obesity, type 2 diabetes and heart disease.

Asian woman play smartphone in the bed at night.
reewungjunerr/Adobe Stock

Can you change from a night owl to an early bird? Here's what sleep experts
think

A June 2021 study analyzed the sleep habits of 85,000 people in the UK and found
those people with a misaligned sleep cycle were more likely to report
depression, anxiety and have fewer feelings of wellbeing.

While the JAMA study did not examine if people preferred mornings or evenings,
it is the “night owls” who prefer to stay up late that will suffer most, Kolla
said: “These are the folk who are likely going to have more of a sleep debt and
more social jet lag due to this mismatch between their internal body clock and
current work requirements.”


HOW TO GET BETTER SLEEP

To overcome sleep deficits and social lag, experts suggest backtiming your
bedtime from your morning alarm. If you need to be up by 6 a.m., you’d want to
go to sleep by 11 p.m. to get the recommended seven hours of shuteye needed to
refresh your body.

Tips to help with falling asleep quickly include meditation, deep breathing and
progressive muscle relaxation. Then, to keep your internal clock running
smoothly, it’s also best to keep to the same schedule on non-work days.

Kilito Chan/Moment RF/Getty Images

How to get to sleep the night before an early call or big event

“You should try and have the same sleep and wake times on weekdays and non-work
days,” Klerman said. “But if you aren’t getting enough sleep during the work
week, you should try and get more on your free days.”

Research over the last few years is finding “catch-up sleep” is helpful, she
said: “For example, a 2020 study found adults who caught up on sleep on their
free days were less likely to show higher inflammation levels.” Inflammation is
a key contributor to chronic disease.

A 2019 study that followed almost 44,000 people for 13 years found that for
people under 65 sleep of less than 5 hours on free days was associated with a
52% higher premature death rate. However, longer sleep of about 9 hours on
off-days was not.

One 2017 study of Korean adults found that catchup sleep on free days may be
linked to lower weight, while another 2017 study found sleeping an additional
hour on non-work days also helped control blood sugars.

Adults need at least seven hours of restful sleep a night for good health, the
CDC says.
Shutterstock

Other tips to counter sleep deficits include exercising, avoiding naps and
practicing good sleep hygiene, such as avoiding coffee in the afternoon and
alcohol at night, keeping smartphones and other electronic devices out of the
bedroom and taking a warm bath or relaxing with yoga.

Then, when you get up in the morning, “don’t hit that snooze button,” Dasgupta
said. “Try your best to get out of bed when your alarm goes off and try to get
outside; especially if the weather is good and there is a lot of sunshine in the
morning. This will allow suppression of melatonin and reset that circadian
rhythm.”


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We process your personal data to personalize content and ads, measure the
delivery of such content and ads, to provide social media features, to extract
insights about our properties and as otherwise specified in our Privacy Policy.
We share this information with our Affiliates and Vendors on the basis of
consent. You may exercise your right to consent to a specific purpose below.
Additionally, you may exercise your preferences for consent at a vendor level in
the “Vendors” link under each purpose. These choices will be signalled to our
vendors participating in the Transparency and Consent Framework.
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PLEASE NOTE: CONSENT TO STORE AND/OR ACCESS INFORMATION ON A DEVICE IS REQUIRED
TO CUSTOMIZE AND IMPROVE YOUR EXPERIENCE

STORE AND/OR ACCESS INFORMATION ON A DEVICE

Store and/or access information on a device

Cookies, device identifiers, or other information can be stored or accessed on
your device for the purposes presented to you.

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SELECT BASIC ADS

Select basic ads

Ads can be shown to you based on the content you’re viewing, the app you’re
using, your approximate location, or your device type.

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SELECT PERSONALISED ADS

Select personalised ads

Personalised ads can be shown to you based on a profile about you.

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CREATE A PERSONALISED ADS PROFILE

Create a personalised ads profile

A profile can be built about you and your interests to show you personalised ads
that are relevant to you.

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SELECT PERSONALISED CONTENT

Select personalised content

Personalised content can be shown to you based on a profile about you.

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CREATE A PERSONALISED CONTENT PROFILE

Create a personalised content profile

A profile can be built about you and your interests to show you personalised
content that is relevant to you.

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MEASURE AD PERFORMANCE

Measure ad performance

The performance and effectiveness of ads that you see or interact with can be
measured.

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MEASURE CONTENT PERFORMANCE

Measure content performance

The performance and effectiveness of content that you see or interact with can
be measured.

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APPLY MARKET RESEARCH TO GENERATE AUDIENCE INSIGHTS

Apply market research to generate audience insights

Market research can be used to learn more about the audiences who visit
sites/apps and view ads.

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DEVELOP AND IMPROVE PRODUCTS

Develop and improve products

Your data can be used to improve existing systems and software, and to develop
new products

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ENSURE SECURITY, PREVENT FRAUD, AND DEBUG

Always Active

Your data can be used to monitor for and prevent fraudulent activity, and ensure
systems and processes work properly and securely.

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TECHNICALLY DELIVER ADS OR CONTENT

Always Active

Your device can receive and send information that allows you to see and interact
with ads and content.

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MATCH AND COMBINE OFFLINE DATA SOURCES

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Data from offline data sources can be combined with your online activity in
support of one or more purposes

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LINK DIFFERENT DEVICES

Always Active

Different devices can be determined as belonging to you or your household in
support of one or more of purposes.

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RECEIVE AND USE AUTOMATICALLY-SENT DEVICE CHARACTERISTICS FOR IDENTIFICATION

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Your device might be distinguished from other devices based on information it
automatically sends, such as IP address or browser type.

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STRICTLY NECESSARY COOKIES

Always Active

These cookies are necessary for the website to function and cannot be switched
off in our systems. You can set your browser to block or alert you about these
cookies, but some parts of the site will not work.

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