Many Americans do not get enough sleep due to the demands of modern life, which can include work, school, parenting, or late-night activities. One-third of adults in the United States report that they usually get less than the recommended amount of seven or more hours of sleep per night. Experts agree that five hours of sleep is not enough for the vast majority of adults, as the optimal amount of sleep varies based on factors such as age, genetics, and underlying health conditions. Most adults need between seven to nine hours of sleep per night for optimal health.
Some people may need slightly more or less sleep than the recommended seven hours per night. While there are individuals known as “short-sleepers” who can function well on less than six hours of sleep due to a rare gene mutation, most people who regularly sleep only five hours a night do so due to external factors or sleep disorders. Consistently getting less than seven hours of sleep per night can lead to chronic sleep deprivation, which is associated with a range of negative health effects in the long term, including cognitive impairments, increased risk of accidents, heart and kidney problems, and mental health issues.
The recommended amount of sleep needed varies by age group, with infants requiring the most sleep and older adults needing less. For adults ages 18 and older, the American Academy of Sleep Medicine and the CDC recommend getting seven or more hours of sleep per night on a regular basis. In addition to duration, sleep quality is also important, as progressing through different sleep stages and maintaining a consistent sleep schedule can impact overall health. Disrupted sleep architecture, such as with sleep disorders like sleep apnea or environmental factors, can also lead to poor sleep quality.
To improve sleep habits and get more rest, experts recommend treating sleep as a priority and making lifestyle changes to prioritize sleep. Strategies to improve sleep include limiting screen time before bed to avoid disruptions to the circadian rhythm, avoiding substances like caffeine and alcohol close to bedtime, and incorporating regular exercise and a healthy diet. If sleep issues are impacting daily life, it’s important to talk to a doctor to address any underlying sleep disorders or concerns. By making sleep a priority and implementing healthy sleep habits, individuals can improve their overall health and well-being.
