Cities Where Sleep is a Priority

People throughout the world recognize the need for sleep, yet in some cities and cultures it is more revered than in others. A unique experiment has begun in Germany, in the town of Bad Kissingen. This is a spa town, with the word Bad being German for bath. With its reputation for health remedies and focus on improving the health and life of its residents, the town is turning its focus to sleep, including understanding people’s natural cycles and how to improve their ability to rest. The town is not alone, as a few other cities also have a pro-active approach to rest.

Sleep & Society

Each person has a natural chronotype, which is the term used to describe whether we are morning people, night people, or somewhere in between. Science has shown that some people experience optimal functioning in the early morning hours, while others peak in the afternoon, and that biology plays a role in sleep-wake times.  Although we have to adjust to schedules including school and work, most people maintain their real circadian rhythm throughout life, possibly struggling with the demands of a societal schedule that does not coincide with their own.

For most of history, people’s lives were somewhat dictated by the natural light and darkness that occur every day. People were also typically exposed to sunlight which affects melatonin production, inducing drowsiness at the end of the day. The introduction of the light bulb, as well as integrating school and work schedules into daily life, have significantly changed how people sleep in modern industrial societies. Many cultures included midday rest times and other sleep-friendly habits, although with modern work demands, many of these practices have dissapeared. Other societal and cultural practices have also considerably minimized the importance of sleep, while research continues to show how essential rest is for overall health.

The Bad Kissingen Sleep Experiment

In Bad Kissingen, the city town council and mayor joined forces with Kantermann and other researchers to discover how they could incorporate chronobiology into their daily lives, and measure its effects. The town has been nicknamed ChronoCity, and an effort is being made to include all residents in the study. The study will be able to provide a great deal of information on the effect of sleep loss on disease and health.

The study of chronobiology began in earnest when Jürgen Aschoff, a German biologist, discovered that his plants maintained the same cycle of opening and closing their leaves regardless of whether they were exposed to light. He next went into an underground bunker, experimenting on himself as well as others, to see whether people maintained their same cycle when cut off from daylight and other indicators of time. He discovered that for most people, the body does continue to regulate itself in 24-hour cycle.

Current studies that are underway in Bad Kissingen will include readjusting set schedules so schools offer tests to students at their peak time of the day. Adolescents have a naturally later cycle and often are taking tests at times that may conflict with their sleep cycles. Studying and addressing the problems of shift workers and improving the ability to sleep are also on the table for this city, which has long been a popular medical tourism area.

More Places Where Sleep is Important

Though Bad Kissingen may be leading the way in truly revolutionary sleep culture, there are other cities and countries where sleep maintains an important position in daily routines. While sleep deprivation has become a badge of honor of sorts among many industrialized cultures, some places still carve out time for midday naps or at the very least don’t frown upon getting an adequate amount of rest. Here are five places featured in a recent Huffington Post article celebrating places with healthy sleep culture:

Siestas in Greece

Ikaria is a Greek island that follows the practice of a daily siesta and also encourages sleeping in. It is speculated that the napping is an adaptation to warmer climates, and allows people to break their day up into two parts. The people here are known for their longevity, with men living to be 90 years old four times as often as men in the U.S., and healthier to boot. Afternoon siestas are popular many places throughout the region, and may provide a variety of benefits from increasing sleep to reducing stress.

Naptime in Tokyo

Although Japan is known for their intense work ethic and sleep deprivation, the country also reports more naps than average. This has led to the creation of napping cafes, many of which are specifically designed for women on the go, who pay for sessions in 10 minute intervals. Pillows are available, as well as snacks and areas to redo makeup and hair before re-entering the busy world. It is also quite common to see commuters napping away on trains and buses to and from work.

Deep Sleep in Mexico

People in Mexico enjoy slightly over 7 hours of sleep each day on average, out-sleeping the U.S., U.K., Canada, Japan and Germany, according to the National Sleep Foundation’s International Poll. Mexicans were more likely to report better sleep hygiene practices such as being more likely eschew electronics in favor of prayer or meditation before bed, more likely to make the bed daily and more likely to wash sheets weekly. 61% also listen to music in the bedroom and believe it helps them sleep.

Cambridge, Massachusetts

Cambridge made the Huffington Post’s list thanks to Harvard University and their dedication to improving sleep through research and  providing resources to the public. Their studies have led to the creation of sleep treatment and technology that changes the way people look at and experience rest. The scientists understand and are eager to encourage people to look at sleep as being equally important to health as nutrition and exercise.

U.S. Cities That Get the Most Sleep

In 2013, website RealAge.com looked at self-reported sleep data from people in America’s 50 largest metro areas to see which cities were well-rested and which were sleep-deprived. Here’s the top ten best and worst rankings, along with the previous year’s findings.

Cities Best for Sleep:

1. Milwaukee, WI
2. Washington, DC
3. Pittsburgh, PA
4. Cincinnati, OH
5. Chicago, IL
6. Boston, MA
7. Raleigh, NC
8. San Antonio, TX
9. Philadelphia, PA
10. Hartford, CT

Cities Worst for Sleep:

1. Las Vegas, NV
2. Portland, OR
3. Greenville, SC
4. Memphis, TN
5. Jacksonville, FL
6. Houston, TX
7. Louisville, KY
8. Seattle, WA
9. Greensboro, NC
10. Tampa, FL

In 2012, Real Age found that people were most likely to report healthy sleep habits in Charlotte, Cleveland, Minneapolis-St. Paul, Philadelphia, Austin, Cincinnati, Buffalo, Hartford, Raleigh, and Chicago.  In the 2012 survey, citizens had the worst sleep habits in Louisville, Memphis, Knoxville, New Orleans, Jacksonville, Las Vegas, Tampa-St. Petersburg, Portland, Los Angeles, and Providence.

Improving Your Sleep

• If possible, choose a job with hours that reflect your chronotype. Think about when you naturally sleep and wake when you aren’t using an alarm clock. If you simply can’t function well later in the evening or find yourself chronically sleep deprived from not being able to sleep early, you may have better luck fixing your work schedule than changing your internal clock.
• Use light blocking shades to eliminate exterior light from the room that can interfere with your natural sleep schedule. Sleep hygiene experts also recommend removing electronics from the bedroom and turning off the TV a couple of hours before bed to wind down.
• If you are sensitive to sounds from outdoors or other housemates, consider sleeping with a white noise machine or earplugs so you aren’t disturbed.
• Moderate daily exercise has been shown to improve sleep, although the benefits can take a few months to show. Light exercise like yoga poses and stretching can help you relax before bed and invigorate you in the morning.
• Meditating, praying, taking a bath, listening to calming music or doing another activity that you find relaxing before bed can help you fall asleep faster.
• Use comfortable sheets and bedding and wash them often to keep your sleep environment healthy. Check your mattress for signs of wear after 6-8 years, as sagging and body imprints  can cause pain and interfere with rest.

Finding methods that improve your ability to fall asleep and stay there can help improve your overall health no matter where you are living. People who are chronically sleep deprived are more likely to suffer health problems and even accidents related to drowsiness. Implementing good sleep hygiene practices and working with your personal sleep cycle can make rest come easier, and may just lead to a happier, healthier you!