General Sleep Facts
- Research shows that adults need at least seven hours of sleep every night to function effectively throughout the day, however a lot of Americans are getting much less.[1]
1. 35% of US adults get less than the recommended seven hours of sleep each night.
This is in stark contrast to the people of the Netherlands, who sleep on average 8 hours 5 minutes per day, the best country for sleep in the developed world.[2]
It’s worth mentioning that some people can survive on much less. In fact 1% to 3% of the population are known as ‘short sleepers’ who need less than six hours a night.[3]
3. Donald Trump claims to be a ‘short sleeper’, needing less than six hours sleep a night.
5. If it takes you less than five minutes to fall asleep, it’s likely that you’re sleep deprived.
Others take much longer to fall asleep, in fact thousands of Americans suffer from a condition known as Somniphobia, which is a fear of falling asleep.[4]
6. 25% of Americans report insufficient sleep at least 15 out of every 30 days.
Who’s Getting the Most Sleep?
Americans in general aren’t getting enough sleep, however take a closer look and you can see who seems to be getting the most sleep and who is getting the least.
Young people of high school age need 9 to 10 hours of sleep a night, this is due to the brain power they need for learning and also to fuel their changing bodies.[7]
During the teenage years the sleep-wake cycle changes, so the melatonin release that induces sleep happens later in the evening, creating a highly energetic teen in the evening and a less-than-enthusiastic person in the morning.[8]
Research does show however that they’re not getting the sleep they need.
2. Two thirds of US high school students get less than 8 hours of sleep on school nights.
3. Female US high school students get less sleep than their male counterparts.
Parents are another group of people not getting the sleep they need!
4. Parents of newborn babies lose 6 months worth of sleep in the first 2 years of their child’s life.
5. Each child in a mother’s household increases her risk of getting insufficient sleep by 46%.
6. Mothers who breastfeed and co-sleep get more sleep in a 24 hour period than those that don’t.
7. Research shows that having a newborn baby impacts men’s sleep more than women’s.
The study followed a number of couples in the first few months of their child’s life to see how the parents’ sleep was impacted.
As many previous studies only looked at the impact on mothers, this study also focused on fathers.
Participants wore wrist trackers to see how they slept throughout the night. Though women woke more frequently in the night, men overall had less sleep.
Babies however are getting plenty of sleep, which is where the expression ‘sleep like a baby comes from’, unfortunately not always during the night.
Your career can also have an impact on how much you sleep.
9. Are you a creative person? Research shows you’ll sleep more but not as well.
10. Shift workers who work nights lose more sleep than those who work during the day.
11. Those who fly regularly for work could be more at risk of sleep deprivation. Flying at high altitudes leads to disturbed sleep due to the lack of oxygen.
FUN FACT:
“Fancy a career as a ‘knocker-up’?”
Before alarm clocks were invented, factories employed people to knock on the bedroom windows of their workers with a long stick, to ensure they arrived at work on time.[9]
Importance of Sleep Facts
Everyone knows that sleep is important, however some of the facts around the importance of sleep are quite shocking.
- Mental health and wellbeing is an area that is significantly impacted by a lack of sleep.
2. Three quarters of those who suffer from depression also suffer from a lack of sleep.
3. Getting less than 7 hours sleep each night can make you angry, sad and stressed.
5. Lack of sleep can affect your memory as sleep triggers changes in the brain that solidifies memories.
6. Research shows a lack of sleep can cause weight gain.
Not only that, but when you’re asleep you can actually burn calories, so sleep is so important if you want to maintain a healthy weight.
8. Adults who sleep for less than 7 hours a night are more likely to report suffering from asthma, cancer and diabetes.
9. People who sleep less than 7 hours each night are 12% more likely to die prematurely.
However too much sleep can increase your chances of an early death.[10]
You can survive for up to 74 days without eating, but people can only live 11 days without sleeping.[11]
Lack of sleep has also been found to have a serious impact if you’re behind the wheel, with many scary and worrying facts relating to drowsy driving.
10. More than 1,500 deaths a year in America are caused by drivers falling asleep behind the wheel.
11. An estimated 1 in 25 drivers reported falling asleep at the wheel in the last 30 days.
In New Jersey they have a law known as ‘Maggie’s Law’, which makes it illegal to drive after being awake for 24 hours.[12]
As well as a good night’s sleep, you might want to take a nap now and then! In fact napping at work has been shown to improve productivity.[13]
More and more companies in Japan are encouraging their staff to sleep on the job as they believe it improves productivity.[14]
Sleep Stages Facts
- During the night we go through five different sleep stages.
The first four stages are non-rapid eye movement (NREM) sleep, when your body starts to relax and prepare to rest.
Stages 3 and 4 of NREM are thought to be the deepest stages of sleep when your body begins to restore itself.
The 5th stage of sleep is rapid eye-movement (REM) sleep, when the brain is active and you most commonly dream.
REM sleep is thought to occur every 90 minutes during your slumber.[15]
2. When you’re in REM sleep your brain is almost as active as when you are awake.
3. During REM sleep, chemicals in your brain paralyze your muscles to stop you acting out your dreams.
4. Got a problem? Sleep on it! REM sleep is proven to help creative problem solving.
5. Newborn babies spend twice as much time in REM sleep than adults do.
However the muscles of newborn babies don’t become paralyzed in the way they do for adults, as that part of the brain is not yet fully developed.
This is why babies often twitch and make sudden erratic movements in their sleep.
Better Sleep Facts
So a lot of us aren’t getting the sleep we need, luckily there are a number of different things that can impact your sleep that you can avoid.
1. Using your phone or a tablet before bed can affect your sleep.
Any light before bed isn’t good for getting off to sleep, however the blue light emitted by technology is twice as bad!
- Secretion of melatonin, the sleep inducing hormone, is impacted by light and by blue light in particular.
MYTH:
“You can catch up on your sleep.”
Research shows that though a good night’s sleep can improve daily performance, if you are chronically fatigued you’ll feel it most in the afternoon and evening as your body runs out of energy.[16]
Luckily there are a number of different things you can try to help you improve your sleep.
5. Sleeping under a weighted blanket can improve your sleep and has even been proven to help those who suffer from insomnia and anxiety.
6. Believing you’ve slept well, even if you haven’t, is believed to improve performance.
A 2014 study published in the Journal of Experimental Psychology found that telling participants that they’d had a good night’s sleep, even if they hadn’t, made them perform better in tests.
7. Cool your room down to between 60 and 67 degrees Fahrenheit for the best quality sleep.
There are many different styles of massage that you can experiment with.
Plus you’ll find a range of massage tools on the market, including those specifically for neck and back pain. You could even treat yourself to a massage chair!
10. 30 minutes of exercise each day correlates with 14 extra minutes of sleep per night.
Yoga Nidra is a technique that invites you, usually at the end of your yoga routine, to relax every part of your body and cool it down to encourage a deep and relaxing sleep.
It’s no wonder yoga is growing in popularity.
In fact, there are a number of poses proven to help you fall asleep faster — could be worth a try!
- Researchers at Harvard University found that mindfulness meditation provoked a relaxation response in participants leading to better sleep.[17]
Like yoga, meditation is becoming a popular practice.
Not surprising when you consider just how many health benefits it offers for both body and mind.
13. Wearing a sleep mask can improve your sleep quality.
There’s even evidence that shutting out the light at night can help you fall asleep quicker, reduce symptoms of depression and improve your skin.
14. Almonds are the perfect bedtime snack as they contain sleep-inducing nutrients.
Bananas, cherries and kiwis are other foods that can help you sleep.
Be sure to avoid chocolate, broccoli and steak before bed, as they can have the opposite effect!
Sleeping Position Facts
Americans certainly have favourite positions when it comes to sleep, however certain positions have shown to be better for your overall health.
3. The log position is the least popular sleep position. Which is sleeping on your side with both arms down.
4. Gen Xers and Millennials are more likely to sleep in Freefall position (arms and legs outstretched).
Andrew Bang of the Cleveland Clinic reported that “the body likes variety” when it comes to sleep, so will commonly move from one position to another.
However if you’re wondering which sleep position is healthiest, the consensus seems to be that on your back is best for your overall health.
5. Sleeping on your back is the best position for your health as it allows your back, neck and spine to rest in a neutral position.
The wealthiest Egyptians slept with uncomfortable neck supports rather than pillows to save their elaborate hairstyles.[18]
- During pregnancy women are advised to sleep on their side rather than on their back, as the latest research shows that the risk of stillbirth is doubled if a pregnant women sleeps on her back in the third trimester.[19]
6. If all pregnant women in the UK slept on their side in the third trimester, around 130 babies’ lives would be saved each year.
Sleep Talking Facts
Ever been woken by your partner or child chattering in their sleep?
Discover more about this strange sleep phenomena with our sleep talking facts:
1. 66% of people have experienced episodes of sleep talking.
Despite this high number, it’s not thought to be something that occurs frequently, even with the chattiest sleepers!
4. If your parents talk in their sleep, you might too, as experts believe there is a genetic link.
Sleep Apnea Facts
Sleep apnea, when your breathing stops and starts as you sleep, is a common sleep problem.
Learn more about the scale of the condition by reading our sleep apnea facts:
2. Experts predict 80% of those with sleep apnea are undiagnosed.
That’s because symptoms of the condition are not always visibly problematic, so many people tend to ignore them.
However if left untreated it can lead to a number of health problems including heart failure, diabetes and hypertension.
3. 38,000 people in the US die each year from heart disease with sleep apnea as a complicating factor.
Sleep Paralysis Facts
Sleep paralysis can be scary for those suffering — facts about the condition can be pretty scary too.
Read on to find out more…
2. The average age sleep paralysis first occurs is between 14 and 17 years old.
3. 75% of incidents of sleep paralysis involve hallucinations that are different from typical dreams.
Dream Facts
Of course one of the other benefits of sleep are dreams, well if they are good ones!
There are a number of scientific facts about dreams and how they can be impacted by a range of different health conditions.
1. When suffering from depression you dream up to 3 to 4 times more than you normally would.
Research shows that those raised with a black and white television are more likely to dream in black and white.[20]
Vivid dreams or nightmares can also be an early warning sign of a number of different conditions including heart problems and migraines.[21]
3. Women are found to have more nightmares than men and also have more emotional dreams.
Those who go blind later in life can still see visually in their dreams.[22]
Sleep World Records
There are some incredible sleep records that just have to be seen to be believed.
1. Think you’re sleep deprived? The record for the longest period without sleep is 11 days.
- There is currently no record for the person sleeping for the longest length of time, as it’s too difficult to prove.
Also there are a number of conditions that can cause people to sleep for long lengths of time such as when people are in a coma and Kleine-Levin Syndrome, so it would be hard to determine.
The largest pajama party on record included over 2000 participants.[23]
Fun Sleep Facts
There are so many fun and completely cool and random facts about sleep too!
1. Dutch researchers found that sleeping with your socks on can increase your ability to reach an orgasm.
2. One in three adults sleep naked.
Sleeping naked is actually great for your health.
It can prevent diseases, reduce stress and even boost your self-esteem!
It’s one of many fun health facts that highlight how little lifestyle changes can all add up to huge wellbeing benefits.
The letter Z is used to symbolize sleep as comic artists needed a way to depict that a character was sleeping in a sketch. ‘Zzzzz’ was meant to indicate the sound made when asleep.[24]
MYTH:
“Eating cheese gives you nightmares.”
There is no scientific proof that backs up the idea that cheese gives you nightmares. However some research does show that different types of cheese can give you different types of dreams.[25]
You can’t sneeze when sleeping.
That’s right it’s impossible to sneeze when sleeping as we don’t breath in enough air to stimulate a sneeze.[26]
It’s illegal to lie down and fall asleep wearing your shoes in North Dakota.[27]
5. Trees go to sleep at night by relaxing their branches and perk them up in the morning.
In 1849 David Atchison became President of the United States for just one day and he spent the majority of it fast asleep in bed.[28]
Some sleep facts are a bit worrying…
7. In a recent study, 50% of UK pilots surveyed admitted to having fallen asleep while flying a passenger plane.
8. There are more car accidents on the Monday after the spring DST clock change, due to sleep deprivation.
9. Sleeping next to someone you love can help you fall asleep faster.
You’re also more likely to experience restorative sleep which is vital for your brain health.
10. Reciting an affirmation before bed relieves stress and puts you in a better headspace for sleep.
There are many different sleep mantras you can use, such as “I choose to sleep well” and “Sleep comes easily to me”.
It’s easy to start practicing, just recite the affirmation before bed and your brain will do the rest!
Scary Facts about Sleep
We’ve all fallen into a deep sleep where we wake up dazed and confused — but what else is happening as you rest?
Prepare yourself for some scary facts about sleep:
1. ‘Homicidal somnambulism’ is when a murder is committed while sleepwalking. It has been used as a successful defense in a number of cases.
2. Some people report experiencing ‘precognitive dreams’ which include knowledge of the future.
3. Exploding head syndrome (EHS) is a sleep disorder where you hear an explosive crashing sound in your head that isn’t real.
4. Some people suffer from a sleep-related eating disorder, where they prepare and eat food while sleeping. They have little or no memory of doing so in the morning.
5. Though essential for our health, scientists don’t actually know for sure why we sleep.
Now you know everything you need to about the importance of sleep, it’s time to start learning how you can get more.
We’ve put together a list of 23 things that are scientifically proven to help you sleep better tonight!
References
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- Sleep Advisor (2022). Which Countries Get The Most and The Least Sleep? [Online]. Available from: https://www.sleepadvisor.org/countries-most-sleep/ [Accessed 10 November 2022]. ↩
- Drevitch, G. (2011). Could You Be a Super Sleeper? [Online]. Psychology Today. Available from: https://www.psychologytoday.com/us/blog/sleep-newzzz/201104/could-you-be-super-sleeper [Accessed 10 November 2022]. ↩
- Raypole, C. (2019). Understanding Somniphobia, or Fear of Sleep [Online]. Healthline. Available from: https://www.healthline.com/health/somniphobia [Accessed 10 November 2022]. ↩
- Vinopal, L. (2017). Women actually do need more sleep than men [Online]. Business Insider. Available from: https://www.businessinsider.com/why-women-need-more-sleep-2017-2?r=US&IR=T [Accessed 10 November 2022]. ↩
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- Canadian Paediatric Society (2008). Teens and sleep: Why you need it and how to get enough [Online]. US National Library of Medicine. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2528821/ [Accessed 10 November 2022]. ↩
- BBC (2021). Teenagers: Sleeping patterns [Online]. Available from: https://www.bbc.co.uk/science/humanbody/mind/articles/emotions/teenagers/sleep.shtml [Accessed 10 November 2022]. ↩
- Baldock Museum and Local History Society (2008). The Knocker-Up of Baldock [Online]. Available from: http://baldockhistory.org.uk/wp-content/uploads/2020/01/Knocker-Upper.pdf [Accessed 10 November 2022]. ↩
- Smith, L. (2023). 90 Quick Health Facts: Food, Fitness, Hydration, Random (Fun!) [Online]. The Good Body. Available from: https://www.thegoodbody.com/health-facts/ [Accessed 1 February 2023]. ↩
- Helmenstine, A. (2019). How Long You Can Live Without Food, Water, or Sleep [Online]. Thought Co. Available from: https://www.thoughtco.com/living-without-food-water-sleep-4138375 [Accessed 10 November 2022]. ↩
- Drivers.com (2007). Sleepless in New Jersey -- it could make you a criminal [Online]. Available from: https://www.drivers.com/article/643/ [Accessed 10 November 2022]. ↩
- Wadley, J. (2015). Sleeping on the job? Actually, that’s a good thing [Online]. University of Michigan. Available from: https://news.umich.edu/sleeping-on-the-job-actually-that-s-a-good-thing/ [Accessed 10 November 2022]. ↩
- McCurry, J. (2914). Japanese firms encourage their dozy workers to sleep on the job [Online]. The Guardian. Available from: https://www.theguardian.com/world/2014/aug/18/japanese-firms-encourage-workers-sleep-on-job [Accessed 10 November 2022]. ↩
- Menting, A. (2014). Remembering Dreams [Online]. The Harvard Mahoney Neuroscience Institute Letter. Available from: https://hms.harvard.edu/sites/default/files/publications%20archive/OnTheBrain/OnTheBrainSummer14.pdf [Accessed 1 February 2023]. ↩
- Paddock, C. (2010). Chronic Sleep Loss Not Easy To Recoup, Impairs Performance [Online]. Medical News Today. Available from: https://www.medicalnewstoday.com/articles/176079#1 [Accessed 10 November 2022]. ↩
- Corliss, J. (2015). Mindfulness meditation helps fight insomnia, improves sleep [Online]. Harvard Health Publishing. Available from: https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726 [Accessed 10 November 2022]. ↩
- Wegner, J. (2018). Headrests in Glencairn’s Egyptian Collection: Practicality and Protection [Online]. Glencairn Museum. Available from: https://www.glencairnmuseum.org/newsletter/2018/7/25/headrests-in-glencairns-egyptian-collection-practicality-and-protection [Accessed 1 February 2023]. ↩
- Tommy’s (2017). Sleep On Side - a pregnancy campaign [Online]. Available from: https://www.tommys.org/pregnancy-information/im-pregnant/sleep-side/sleep-side-pregnancy-campaign [Accessed 10 November 2022]. ↩
- Murzyn, E. (2008). Do we only dream in colour? a comparison of reported dream colour in younger and older adults with different experiences of black and white media [Online]. University of Dundee. Available from: https://discovery.dundee.ac.uk/en/publications/do-we-only-dream-in-colour-a-comparison-of-reported-dream-colour- [Accessed 10 November 2022]. ↩
- Kaur, J. (2013). Dreams May Be Linked To Health Problems, Experts Say [Online]. International Business Times. Available from: https://www.ibtimes.com.au/dreams-may-be-linked-health-problems-experts-say-1320492 [Accessed 10 November 2022]. ↩
- Kerr, N. and Domhoff, G. (2004). [Online]. http://dreamresearch.net. Available from: https://dreams.ucsc.edu/Library/kerr_2004.html [Accessed 10 November 2022]. ↩
- Guinness World Records (2014). Largest sleepover/pyjama party [Online]. Available from: https://www.guinnessworldrecords.com/world-records/largest-sleepoverpyjama-party [Accessed 10 November 2022]. ↩
- Adams, C. (2012). Why Does Z Stand for Snoring? [Online]. Washington City Paper. Available from: https://washingtoncitypaper.com/article/212749/why-does-z-stand-for-snoring-and-how-do-other/ [Accessed 10 November 2022]. ↩
- Millard, E. (2017). Can Eating Cheese Really Give You Nightmares? [Online]. Men’s Health. Available from: https://www.menshealth.com/health/a19545247/does-eating-cheese-cause-nightmares/ [Accessed 10 November 2022]. ↩
- Boness, L. (2012). Can humans sneeze while sleeping? [Online]. Science Illustrated. Available from: https://scienceillustrated.com.au/blog/science/ask-us-can-humans-sneeze-while-sleeping/ [Accessed 25 March 2021]. ↩
- Young, J. (2022). These 8 Crazy Laws In North Dakota Will Leave You Scratching Your Head In Wonder [Online]. Only In Your State. Available from: https://www.onlyinyourstate.com/north-dakota/crazy-laws-in-north-dakota/ [Accessed 1 february 2023]. ↩
- Wikipedia (2021). David Rice Atchison [Online]. Available from: https://en.wikipedia.org/wiki/David_Rice_Atchison#%22President_for_One_Day%22 [Accessed 10 November 2022]. ↩
- WWF-UK (2022). Top 10 Facts About Koalas [Online]. Available from: https://www.wwf.org.uk/learn/fascinating-facts/koala [Accessed 10 November 2022]. ↩
- Purina (2022). 14 Fun Facts about Cats Every Feline Lover Should Know [Online]. Available from: https://www.purina.co.uk/articles/cats/behaviour/common-questions/fun-facts-about-cats [Accessed 10 November 2022]. ↩
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