For the first time this century, a Gallup poll shows that a majority of Americans are not getting enough sleep.
Some may be surprised that people usually say they are sleeping enough. Isn’t it generally recognized that we are sleep-deprived, have serious sleep debts, and sleep an average of an hour less than our grandparents did?
Have we been sleeping?
Previous research has shown that about a third of Americans weren’t getting the downtime they needed. In Gallup’s 2013 study, 40% said they didn’t get enough sleep. However, 60% did get the needed 7 or more hours—compared with 84% in 1942.
This year, we’re down to just 42% good sleepers.
Here are some more numbers to flesh out that picture:
- In 1942, 59% said they got 8 hours or more. In December of 2023, the most recent survey, just 25% of respondents slept for 8 hours.
- In 1942, only 3% slept for 5 hours or less. In 2023, 20% of respondents got 5 hours of sleep or less per night.
In other words, we are really sleeping less than we used to, and we’re noticing it. Most Americans now feel that they don’t get as much sleep as they need — and they’re right.
Causes
Stress has been steadily on the rise, just as sleep has been steadily falling. It’s not a coincidence. Not only does stress keep people from snoozing, it also seems to be the case that people who are less well-rested are more stressed.
Women, and especially younger women, are less likely to sleep enough and more likely to feel stressed.
Sleep hygiene is also an issue. Basic good sleep habits, like turning off electronics at night, maintaining a consistent sleep schedule and winding down with a bedtime routine, make a big difference in sleep. However, they are less common now than they used to be.
66% of us sleep with our phones, for example—you know they weren’t doing that in 1942. Nearly 73% watch TV in bed before going to sleep, and 61% fall asleep with the TV on. Artificial light—the kind you see on TV and your phone—is known to be bad for sleep quality, so these habits are bad sleep hygiene.
Some conditions that interfere with sleep are on the rise. Sleep apnea, for example, is more common than it used to be. One reason for this is the increasing rates of obesity, which is a risk factor for sleep apnea.
Solutions
Getting too little sleep is a risk factor for quite a few negative consequences.
Insufficient sleep is linked to an increased risk of chronic diseases such as heart disease, diabetes, and stroke. Sleep deprivation can impair your immune system’s ability to fight off illness. You might be more susceptible to infections and take longer to recover from them. Lack of sleep can disrupt hormones that regulate appetite, potentially leading to increased cravings for unhealthy foods and difficulty feeling full.
People who don’t get enough sleep are more likely to experience anxiety, depression, and mood swings. Sleep is essential for memory consolidation and learning. Chronic sleep deprivation can impair your focus, concentration, and overall cognitive function.
Drowsiness can significantly impair your reaction time and judgment, increasing the risk of accidents while driving or operating machinery.
So how can you get better sleep? Check your calendar and make sure that you’re scheduling enough sleep time. You can’t burn the candle at both ends without losing out on your zzzzs.
While you’ve got your calendar open, make sure you’ve pencilled in some regular exercise and limited caffeine and alcohol.
Make sure you have a comfortable space to sleep in, too. It should be quiet, dark, and a comfortable temperature. You might find that making your bed in the morning so you have a tidy turn-down at night gives you a better sleep experience. Give it a try.
Develop a good evening ritual. Instead of watching TV (the most popular before-bed activity), try reading, taking a warm bath, or taking a stroll. Whatever you choose, do it regularly so your brain gets the message that this is how you get ready for bed.
If you have continuing problems with insomnia, your primary care physician can refer you to a Sleep Medicine specialist.