Adults should aim for at least seven hours of sleep each night, the American Academy of Sleep Medicine recommends. Falling short is linked with daytime lethargy and longer-term health risks, including diabetes, obesity and cardiovascular problems, says James Rowley, a pulmonologist and former AASM board president.
New CDC data brief (2024) finds about 30.5% of U.S. adults report getting less than seven hours a night — a percentage little changed since 2020. Causes vary: some people work multiple jobs or shifting schedules that cut into sleep, while others stay up late on screens, doomscrolling, gaming or watching TV. Sleep is when the brain repairs and restores itself, so many who choose late-night screen time could instead be sleeping more.
Insomnia is also common: roughly 15% report trouble falling asleep and about 18% struggle to stay asleep. Around 13% of adults use sleep aids nightly, including prescription drugs, over-the-counter supplements and marijuana or cannabidiol products. Rowley urges people who self-medicate nightly to consult a physician to check for underlying sleep disorders or other treatable causes. He considers sleep as essential to health as diet and exercise.
Evidence-based tips to improve sleep
– Wind down at night: Create a cool, dim, calming pre-bed routine. Lower indoor lighting to boost melatonin, and consider a warm shower or bath before bed; the subsequent drop in body temperature can promote sleep.
– Make up lost sleep when needed: Short-term deficits can be partially recovered with naps or sleeping longer on days off. As one sleep specialist put it, someone who needs seven hours nightly needs about 49 hours of sleep per week.
– Calm a racing mind: Cognitive behavioral therapy for insomnia (CBT-I) is the gold standard for reducing sleep anxiety. For immediate relief, schedule a daily “worry time”—10 to 15 minutes to write down concerns so your mind is less likely to ruminate at bedtime.
– Improve daytime habits: Strengthen your circadian rhythm by getting morning sunlight, moving your body during the day, and avoiding afternoon caffeine to encourage deeper sleep at night.
If sleep problems persist or you rely on nightly sleep aids, seek medical advice. Small changes in evening routines and daytime behaviors can help many people get the restorative sleep their bodies need.