Jim here, founder of COZO sleep. In what probably comes as no shock to you all, I am incredibly passionate about sleep.
I believe it's one of if not the most important variables of a humans health to get right. It's important, especially given the growing technological world we live in, absorbed by various phone and laptop screens 24/7.
That is why I'm thrilled to introduce our COZO weekly deep dives where we will discuss important sleep topics, tips, tricks and research.
This week, we are looking into the research side of things.
I've read through extensive datasets to bring you the interesting gold nuggets of wisdom from the world of sleep so you don't have to!
This week, our journey takes us through an interesting dataset developed by researcher L.Tharmalingam that surveyed on a range of comprehensive sleep metrics based on gender, age, occupation, stress levels and more.
Here is the link to the original dataset.
Let's get into what we discovered!
Age and its Connection with Sleep Duration and Quality
Age doesn't appear to have a significant impact over our sleep habits. However, a curious observation is the slightly reduced sleep duration among younger males. One potential reason could be the rise in digital screen time, with video gaming and late-night online interactions becoming more prevalent in this age group.1
Regardless of age, it's best for your health to aim for a consistent sleep routine and sleep time every single night. If you're in the younger bracket and find sleep elusive, consider reducing screen time before bed or trying out sleep meditation music. This is especially important as teenager screen time continues to rise through each generation.2
Gender and its Link to Sleep Disorders
Reading through the data revealed a surprising finding. Contrary to some perceptions, women seem to be more predisposed to Sleep Apnea than men.
This could be influenced by various factors, including hormonal changes, especially during post-menopause, which might affect the muscle tone of the throat and result in Sleep Apnea.
Additionally, factors like obesity, which is linked to Sleep Apnea, might be more prevalent in the surveyed female group. It's worth noting that the data is pulled from a survey and is not a proportionate view of the population.
Women, especially post-menopausal or those with a higher BMI, should be attentive to potential symptoms of Sleep Apnea. These can include loud snoring, abrupt awakenings followed by shortness of breath, and excessive daytime sleepiness.
While about 1 out of 5 women suffer from sleep apnea, 9 out of 10 women who suffer from sleep apnea don't know they have it.3
If you notice such symptoms, it may be prudent to seek medical advice and consider a sleep apnea test to ensure you're getting the restorative sleep you need.
Physical Activity and its Potential Sleep Benefits
Unzipping a large Sleeping Bag of insights (yes, we pun hard at COZO), we find that physical activity might be a ticket to better sleep. Those who keep themselves more active, especially women, tend to sleep longer. The exact reasons can be multifaceted, from better hormonal regulation to improved cardiovascular health promoting better sleep4.
To help enhance your sleep duration, consider integrating more physical activity into your day. Even if it's just a simple evening walk or a morning jog could do the trick and help you get to sleep faster and for longer periods of time. Other accessories, like a COZO sleep mask or pillowcase, would assist in increasing your REM duration through enhanced light blockage.
Stress: The Silent yet Deadly Sleep Disruptor
Stress, often the uninvited guest into bed. Those grappling with higher stress levels showed erratic sleep patterns. This ones pretty obvious and I think we've all been there... Modern-day challenges, work pressures, or personal issues amplify stress, disrupting our sleep sanctuary.5
Taming stress is crucial. Consider relaxation techniques, mindfulness practices, or even curated sleep meditation music to create a serene sleep environment.
The idea of 'switching off' from work is important one yet difficult to action. Simple actions like removing your laptop or work accessories out of sight, turning off your work emails and notifications and distracting yourself with a book or a TV show in the evening are little hacks to reducing your immediate stress levels.
That's it for this week. Our deep dive into 2023 Sleep & Health data unveiled:
- Age's subtle impact on sleep, especially among younger males.
- Women's heightened susceptibility to Sleep Apnea.
- The promising and actionable link between physical activity and better sleep.
- How stress impacts our sleep and how to solve for it.
Join us again next week as we unravel more sleep secrets. Until then, remember, every insight is a step closer to better, restful nights.
Sleep tight and dream bright, COZO family!