Health groups recommend adults get at least seven hours of sleep per night. Falling below that level commonly produces daytime lethargy and is linked to higher risks of cardiometabolic conditions such as diabetes, obesity and heart disease, says James Rowley, a pulmonologist and sleep medicine specialist.
A new CDC data brief reports that 30.5% of U.S. adults surveyed in 2024 sleep less than seven hours nightly. That share is largely unchanged from around 2020, when just under 30% of adults reported short sleep.
The reasons are varied. Some people work long hours, multiple jobs or rotating shifts that make regular sleep difficult. Others cut into sleep time voluntarily by doomscrolling, late-night streaming, gaming or extended phone use; many patients tell Rowley they go to bed with a device and lose an hour or more to videos or social media. Insomnia also plays a role: about 15% of people report trouble falling asleep and about 18% report trouble staying asleep. In addition, roughly 13% of U.S. adults say they use sleep aids nightly — prescription medications, over-the-counter supplements or cannabis/CBD products.
If you rely on sleep aids every night, Rowley recommends consulting a physician. Persistent poor sleep could reflect an underlying sleep disorder or another treatable problem. He stresses that sleep is as essential to health as diet and exercise.
Practical, science-based steps to improve sleep
Wind down each night: Build a consistent pre-sleep routine in a cool, dim environment and do calming activities. Lowering light levels helps trigger natural melatonin production. A warm shower or bath followed by cooler conditions can promote sleepiness.
Make up short sleep when possible: If you don’t get enough sleep some nights, short naps or extra sleep on weekends can help recover from temporary deficits. Dr. Chris Winter notes that needing seven hours per night equals about 49 hours of sleep across a week, so occasional catch-up sleep can be useful.
Manage racing thoughts: Cognitive behavioral therapy for insomnia (CBT-I) is the gold-standard treatment for sleep anxiety and chronic insomnia. For immediate relief, set aside a daily “worry time” of 10–15 minutes earlier in the day to write down concerns so your mind is less likely to ruminate at bedtime.
Improve daytime habits: Morning sunlight helps anchor your circadian rhythm. Regular physical activity increases sleep drive and makes it easier to fall asleep at night. Avoid caffeine in the afternoon to protect deep, restorative sleep.
When to seek help
If short sleep, nightly sleep-aid use, or persistent insomnia is affecting your life, see a clinician to check for treatable conditions and discuss targeted therapies like CBT-I or medical options. For more practical tips and guided programs, consider resources such as NPR’s Life Kit on sleep and similar educational offerings.