The American Academy of Sleep Medicine recommends adults get at least seven hours of sleep nightly. Regularly falling short is linked to daytime fatigue and long-term health threats such as diabetes, obesity and heart disease, says James Rowley, a pulmonologist and former AASM board president.
A 2024 CDC data brief reports about 30.5% of U.S. adults say they sleep less than seven hours a night, a figure that has changed little since 2020. Reasons vary: multiple jobs and rotating schedules cut into sleep time for some people, while others shorten sleep by staying up late on phones, doomscrolling, gaming or watching TV. Sleep is when the brain restores and repairs itself, so late-night screen habits often displace essential recovery.
Insomnia is also widespread. Roughly 15% of adults report difficulty falling asleep, and about 18% say they have trouble staying asleep. About 13% use sleep aids every night, including prescription medications, over-the-counter supplements and marijuana or cannabidiol products. Rowley urges anyone who relies on nightly self-medication to see a physician to rule out underlying sleep disorders or other treatable causes. He emphasizes that sleep is as important to health as diet and exercise.
Evidence-based steps to improve sleep:
– Wind down each night: Build a calm pre-bed routine, keep the bedroom cool and dim, and reduce bright indoor lighting to encourage melatonin production. A warm shower or bath before bed followed by a slight body temperature drop can also help you fall asleep.
– Recover short-term sleep loss: If you occasionally miss sleep, brief naps and sleeping longer on days off can help make up some of the deficit. As a simple target, someone who needs seven hours a night will want about 49 hours of sleep across a week.
– Calm a racing mind: Cognitive behavioral therapy for insomnia (CBT-I) is the leading treatment for reducing bedtime anxiety and improving sleep. For immediate relief, schedule a daily 10- to 15-minute “worry time” to write down concerns so your mind is less likely to ruminate at bedtime.
– Strengthen daytime habits: Reinforce your circadian rhythm by getting morning sunlight, staying physically active during the day, and avoiding caffeine in the afternoon to promote deeper sleep at night.
If sleep problems continue or you are using sleep aids every night, consult a healthcare professional. Small, consistent changes to evening routines and daytime behavior can help many people reclaim the restorative sleep their bodies need.