Adults should get at least seven hours of sleep nightly, according to the American Academy of Sleep Medicine. Below that, “there’s clear evidence that you’re going to feel lethargic during the day,” says James Rowley, a pulmonologist and sleep medicine specialist at Rush University Medical Center. He also notes links between insufficient sleep and cardiometabolic disorders such as diabetes and obesity, as well as cardiovascular disease.
A new CDC data brief finds that 30.5% of U.S. adults surveyed in 2024 are getting less than the recommended amount. That percentage is little changed since 2020, when CDC researchers reported that just under 30% of adults were sleeping fewer than seven hours per night.
Reasons vary. Some people work multiple jobs or rotating shifts that cut into sleep. Others stay awake by choice, saying they “doomscroll” or fall into late-night streaming, gaming or phone use. Rowley says patients often report going to bed with a cellphone, tablet or laptop and losing an hour or more to videos or social media. For many, that time could be spent sleeping — a process during which the brain repairs and restores itself, he notes.
Insomnia is another factor. The survey found about 15% of people have trouble falling asleep and about 18% have trouble staying asleep. Separately, about 13% of U.S. adults report nightly use of sleep aids, including prescription drugs, over-the-counter supplements and marijuana or cannabidiol products. Rowley advises anyone using sleep aids every night to consult a physician; there may be an underlying sleep disorder or other treatable causes. He considers sleep as essential to health as diet and exercise.
Practical, science-based steps to improve sleep
– Wind down: Create a nightly routine in a cool, dim environment with calming activities. Dimming lights helps trigger melatonin release. A shower or bath before bed can help — moving from warm to cooler conditions promotes sleepiness.
– Make up lost sleep: If nightly sleep is short, compensate with naps or extra sleep on weekends. Dr. Chris Winter points out that if you need seven hours per night, you need about 49 hours across a week, so occasional catch-up sleep can help recover from temporary deficits.
– Tackle racing thoughts: Cognitive behavioral therapy for insomnia (CBT-I) is the gold standard for calming sleep anxiety. For immediate relief, schedule a daily “worry time” — spend 10–15 minutes writing down concerns well before bedtime so your mind can relax when you lie down.
– Improve daytime habits: Morning sunlight helps set your circadian rhythm. Regular physical activity makes you sleepier at night. Avoid afternoon caffeine to support deep, restorative sleep.
If you’re relying on nightly sleep aids or struggling persistently with sleep, seek medical advice to rule out disorders and find targeted treatments. For more practical tips and guidance, consider sign-ups and resources from programs like NPR’s Life Kit on sleep.
