The American Academy of Sleep Medicine suggests that adults should aim for at least seven hours of sleep each night. Anything less, as highlighted by James Rowley, a pulmonologist at Rush University Medical Center, can lead to feeling sluggish during the day. He also notes a troubling link between insufficient sleep and various health issues, including diabetes and heart-related diseases.
Unfortunately, many Americans aren’t meeting that sleep benchmark. Recent data from the CDC reveals that in 2024, 30.5% of U.S. adults surveyed reported getting less than the recommended amount of sleep.
This situation isn’t new; back in 2020, around 30% of adults were also reported to be sleeping insufficiently. Various reasons contribute to this ongoing problem. Some individuals are juggling multiple jobs, while others fall into the trap of scrolling through their devices late into the night—something Rowley sees frequently in his patients. Many admit to going to bed with their phones or laptops, and suddenly find that an hour has slipped by while watching videos or playing games.
This lost time could be better utilized for sleep, a vital process for our brains to recover and repair. Rowley emphasizes that many people could benefit from turning in earlier if they chose to do so.
Then, there are those struggling with insomnia, which may require additional strategies to handle, as the survey indicated that about 15% of respondents have difficulty falling asleep, while 18% find it hard to stay asleep.
Another report released this week also uncovered that around 13% of adults in the U.S. use sleep aids nightly, whether prescription medications, over-the-counter supplements, or cannabis products. Rowley advises anyone relying on these aids to talk to a doctor, as there might be underlying sleep disorders that need addressing.
He believes sleep is as crucial to health as diet and exercise.
If you’re striving for improved sleep, there are some science-based strategies you might consider trying:
If you tend to stay up too late and feel overstimulated…
Establish a calming nighttime routine that includes a dark, cooler environment. Lowering the lights can help signal to your body that it’s time to wind down, as it promotes melatonin release. Also, consider a warm shower before bed, as transitioning to a cooler space can enhance sleep readiness.
If you’re not logging enough hours at night…
Try to compensate by getting additional sleep when possible. Dr. Chris Winter suggests that if you require seven hours each night, that totals up to 49 hours a week. Napping during the day or sleeping in on weekends can help make up any shortfall.
If your mind races at bedtime…
Cognitive behavioral therapy for insomnia is often recommended for managing “sleep anxiety.” In the meantime, consider setting aside time during the day to jot down worries or thoughts that might keep you up at night.
Enhancing sleep starts in the morning…
Research indicates a connection between quality sleep and daytime habits. Getting sun exposure early in the day can act as a natural wake-up cue, and staying active helps tire your body out. Also, it might be wise to limit that afternoon cup of coffee if you want a deeper sleep.
