Ashwin Lewis
Sleep is a precious commodity, especially for news anchors. With their hectic schedules, early starts, and the pressure of being on air, it's no surprise that anchors from CNN, Fox, NBC, CBS, and ABC have shared their unique strategies for staying awake during long election nights. From sugar highs to multiple alarm clocks, these anchors go to great lengths to ensure they're ready for their early morning starts and late-night shifts. So, do they ever catch some shut-eye at work? Let's find out as we delve into the sleep habits of those who bring us the news.
| Characteristics | Values |
|---|---|
| Sleep duration | 4-5 hours a night |
| Sleep time | 7 pm |
| Morning routine | 3:30-4:00 am |
| Morning activities | Washing face, brushing teeth, coffee |
| Adrenaline | High |
| Caffeine | High |
| Sugar | High |
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What You'll Learn
CNN anchors' sleep schedules during election coverage
Election coverage is a busy time for news anchors, and their sleep schedules can be quite unpredictable. Anchors from various networks, including CNN, have shared their experiences and strategies for managing their sleep during this hectic period.
In the lead-up to election night, anchors may find themselves travelling extensively to attend debates and stay on top of the latest developments. This hectic schedule can impact their sleep patterns. For instance, Fox News anchor Martha MacCallum, who led the network's 2020 election night coverage, described the weeks before as "crazy," emphasizing the challenges of being "everywhere" during this time.
On the night of the election, anchors are often required to stay up for extended periods, sometimes even pulling all-nighters. For instance, CNN's John King left the studio at 4 am and slept for a mere two hours before returning to the air by 11 am. Similarly, NBC's Lester Holt and ABC's George Stephanopoulos were seen anchoring late on election night and then again early the next morning, leading viewers to wonder if they ever slept.
To cope with the demanding schedule, anchors rely on various strategies to stay energized and manage their sleep. Some, like CNN's Political Director, start their day with a morning routine that includes exercise and family time to clear their heads before the hectic evening coverage begins. Others depend on sugar fixes, with gummy bears and Diet Coke being popular choices to stay awake during long shifts. Coffee is also a go-to for many anchors, with some even requiring a strong cup before starting their day.
While these strategies help anchors stay alert during election coverage, they often result in irregular sleep patterns. Some anchors might aim for an early bedtime, but the nature of their work often leads to significantly less sleep than recommended. For instance, an anchor from Bon Appétit shared that her ideal bedtime is around 10 pm, but it often gets pushed back, resulting in only 4 to 5 hours of sleep on average.
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Caffeine and sugar consumption to stay awake
Caffeine and sugar are often used as quick fixes to stay awake, especially when pulling all-nighters or working night shifts. However, while they may provide a temporary energy boost, they can also negatively impact your sleep and overall health.
Caffeine is a central nervous system stimulant that increases alertness and energy. It is found in coffee, tea, soda, chocolate, and energy drinks. Many people, including news anchors, rely on coffee to jumpstart their day and stay awake during early morning or late-night shifts. For example, Mika Brzezinski, co-host of Morning Joe, makes sure to have a cup of strong coffee as soon as she arrives at the studio. Similarly, news anchors covering the 2020 election were reported to be running on "fumes and Diet Coke."
However, caffeine consumption close to bedtime can disrupt sleep. Caffeine has an average half-life of six to seven hours, meaning that if you have a cup of coffee at 7 pm, half of the caffeine will still be in your system at 1 am. Studies have shown that consuming caffeine even many hours before bedtime can significantly impact sleep. Therefore, to improve sleep hygiene, it is recommended to avoid caffeine after midday and opt for non-caffeinated alternatives like herbal tea or decaffeinated coffee.
Excessive caffeine consumption can also lead to negative side effects such as dehydration and restlessness. Additionally, it can create a cycle of dependence, where an individual relies on caffeine to counteract feelings of tiredness caused by insufficient sleep due to caffeine intake.
Sugar is often thought to be an effective way to boost energy levels. However, while it can provide a quick spike in blood sugar levels, this is followed by a crash that leaves people feeling sleepy. Sugar-sweetened beverages have been associated with shorter sleep durations, and high glycemic index (GI) foods can cause significant spikes and drops in blood sugar, leading to symptoms like anxiety and irritability.
To promote restful sleep and sustained energy levels, it is best to limit caffeine and sugar consumption, especially close to bedtime. Instead, focus on maintaining a consistent sleep schedule, creating a restful sleeping environment, staying hydrated, and engaging in activities that promote blood flow, such as taking walks or massaging pressure points.
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Anchors' morning routines and rituals
Waking Up Early
Many anchors wake up extremely early, often between 2:00 a.m. and 4:00 a.m., to prepare for their morning shows. For example, Robin Meade of HLN's Morning Express sets three alarm clocks staggered to ensure she never runs late. Gayle King of CBS This Morning also wakes up around 3:00 a.m. but likes to hit the snooze button twice before getting up.
Morning Rituals
After waking up, anchors may perform various personal care tasks such as washing their faces, brushing their teeth, or taking a bath. Some anchors, like Mika Brzezinski of MSNBC's Morning Joe, even catch a few more minutes of sleep in the car on their way to the studio. Once at the studio, coffee is often a non-negotiable part of the morning routine for many anchors, with some even having specific preferences and requirements for their coffee.
Preparation for the Show
Before going on air, anchors may review scripts, make edits, and work with producers to ensure they are prepared for the show. They also spend time on hair and makeup, with some anchors doing their own and others having a team to assist them.
Nutrition and Energy
Nutrition and energy management are crucial for anchors, especially during long shifts. Some anchors opt for a light breakfast or a mug cake, while others may opt for chai tea and a microwaved omelet. Throughout the day, anchors may rely on snacks like gummy bears or sugary treats for an energy boost.
Exercise and Rest
Some anchors prioritize exercise in their morning routines, squeezing in a morning run or a SoulCycle class after their shows. Naps are also essential for anchors to catch up on rest, with some aiming for a two-hour afternoon nap to compensate for early mornings and long shifts.
Work Commencement
By 7:00 a.m., anchors like Hoda Kotb of the TODAY show are usually glitzed, glammed, and ready to deliver the news. The show typically starts around 6:00 a.m. and continues for several hours, with anchors remaining upbeat and competent throughout.
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Anchors' sleep habits and challenges
Evening news anchors face different sleep challenges, often working late into the night and struggling to get adequate rest. On election nights, for instance, anchors may work for 24 hours straight, relying on caffeine and sugar to stay awake. CNN's John King, who was in the studio at 4:00 a.m., managed just two hours of sleep before returning to the air at 11:00 a.m. NBC's Chuck Todd and Fox News' Bill Hemmer both slept for only 45 minutes during their election coverage.
The impact of irregular sleep patterns on anchors' health and well-being is a concern. Some anchors accept the schedule as part of the job, acknowledging the difficulty in adjusting. The pressure to be awake and alert during live broadcasts can take a toll, with anchors resorting to caffeine, sugar, and adrenaline to get through long shifts.
Additionally, the stress associated with covering important events like elections can disrupt anchors' sleep. Gayle King admitted to feeling "nervous and on edge" in the lead-up to election day, impacting her sleep. Fox News anchor Martha MacCallum also shared the challenges of the "crazy" weeks before election night, requiring her to implement strategies like fresh air and healthy eating to stay alert during the long night of coverage.
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Strategies to stay alert during long shifts
Working long shifts can be challenging, especially if you're expected to be alert and upbeat throughout, like news anchors. Here are some strategies to stay alert during long shifts:
Get Enough Sleep
While this may seem obvious, it's essential to prioritize sleep, especially the night before a long shift. Go to bed early and aim for 7-9 hours of uninterrupted sleep. If you struggle to fall asleep, consider establishing a bedtime routine or practicing relaxation techniques.
Morning Routine
Develop a morning routine that prepares your mind and body for the upcoming shift. This could include light exercise, a nutritious breakfast, and some quiet time to mentally prepare. Morning news anchors like Gayle King and Mika Brzezinski start their days as early as 3:00 or 4:00 a.m. to get ready for their shows.
Caffeine Boost
A cup of coffee or tea can be a great way to stimulate your brain and provide an extra boost of energy. However, be mindful of your caffeine intake, as excessive amounts can lead to negative side effects and disrupt your sleep. News anchors like Todd from CNN and Steve Kornacki from MSNBC rely on caffeine to stay awake during long election nights.
Social Interactions
Encouraging social interactions throughout your shift can help keep your mind engaged and alert. Whether it's greeting customers, assisting colleagues, or taking a short walk during lunch, social connections can provide a mental boost and make your shift more enjoyable.
Healthy Habits
Maintain a healthy diet and incorporate physical activity into your routine. A well-balanced diet will provide sustained energy throughout your shift. Additionally, consider incorporating short breaks for stretching or a quick walk to improve blood flow and help you stay alert.
Positive Mindset
Adopting a positive mindset can be a powerful tool to stay alert and motivated during long shifts. Carry a motivating mantra or intention that you can focus on when you feel tired or stressed. Reminding yourself of the aspects of your job that you enjoy can also help keep your spirits and energy levels high.
Plan Your Schedule
If possible, work with your manager to create a long-term schedule that takes into account your needs and preferences. This could include flexible hours, reduced overtime, or advance notification of shift changes to help you manage your energy and alertness.
Breathing Techniques
Breathing techniques are simple yet effective tools to calm your mind and improve focus. Throughout your shift, take a minute to practice controlled breathing, especially when you feel tense or anxious. This will help reduce stress and improve your overall alertness.
Remember, it's important to find what works best for you. Experiment with different strategies and create a personalized toolkit to help you stay alert and energized during those long shifts.
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