A separate AASM survey found that 91% of people admitted they have stayed up too late binge-watching TV.

Phones and televisions are a normal part of daily life, but they may also cost us valuable sleep. Recent research shows that screen use at night can raise the risk of insomnia and shorten sleep.

What researchers found

A study published in Frontiers in Psychiatry in March 2025 examined screen use in bed among nearly 40,000 university students in Norway. Researchers compared different activities, such as social media use, streaming, surfing, listening to audio books or music, gaming or studying, to see how they affected sleep.

The findings showed a link between more screen time and worse sleep. Each one-hour increase of screen time after going to bed was tied to a 59% higher chance of having symptoms of insomnia. Students also slept an average of 24 minutes less per night for every extra hour of screen use. Over time, those lost minutes can add up to hours of missed sleep each week.

Another study, published in JAMA Network Open in March 2025, looked at screen use in adults across the United States and Puerto Rico. The results were striking. Compared with people who avoided screens, those who used them before bed had a 33% higher rate of poor sleep quality. They also slept about 50 minutes less each week. On workdays, nightly screen users slept an average of 7.6 minutes less per night. On nonworkdays, they slept about 5 minutes less.

These numbers may sound small, but the effect builds night after night. Less sleep can mean lower energy, reduced focus and long-term health concerns. Together, these studies add to a growing body of evidence showing that screen habits affect both the quality and quantity of sleep.

How to take back your bedtime

The good news is that small changes can make a big difference. Here are some ways to start:

• Turn off devices early. Power down electronics at least 30 to 60 minutes before bed.
• Move your phone. Keep it in another room if possible. If you use it as an alarm, try a clock instead.
• Create a routine. Reading, journaling or a warm shower can help your body wind down.
• Stick to a schedule. Going to bed and waking up at the same time each day supports healthy sleep.
• Silence alerts. If you must keep your phone nearby, turn off notifications so they don’t disturb you.

The takeaway

Digital media use is here to stay, but that doesn’t mean it has to interfere with sleep. Even small losses add up, and poor sleep can affect your health, mood and daily life. By limiting screens before bed and building a calming routine, you can protect your rest and feel better during the day.

Medical review by Ahmed Saleh, MD

Related:

• How technology is helping – and hurting – your sleep
• Improve your sleep in five simple steps
• Best ways to improve sleep without medication
• Many men are losing sleep to play video games and drink alcohol

Authored by: Kate Robards

The post Screen time and sleep: What new studies reveal appeared first on Sleep Education.

The survey, taken in June, found that 78% of people have lost sleep over money problems. Work worries are also high, with 65% losing sleep over job stress and 56% over job security.

“In today’s high-stress world, it’s easy to become overwhelmed and many people carry their worries to bed with them,” said Dr. Andrew Spector, sleep medicine physician and AASM spokesperson. “When your stress level is too high when you go to bed, your sleep suffers, and that affects your physical and mental health.”

Hear more from Dr. Spector in this CBS News segment:

Political worries are on the rise, with 56% losing sleep over the issue, up from 46% last year. Concerns about crime or violence keep 61% awake. New tech and artificial intelligence don’t weigh as heavy, with 39% saying they’ve lost sleep over it, down slightly from last year.

The good news? A few simple habits can help.

• Unplug from news and social media an hour before bed.
• Set aside “worry time” earlier in the day so your brain doesn’t save it for bedtime.
• Write it down if a thought won’t go away.
• Stay active with regular exercise, but not right before bed.
• Don’t stress about sleep itself. Worrying about sleep makes it worse.
• Reach out for support if stress keeps disrupting your nights.

“When we sleep better, we feel better — physically, mentally and emotionally,” Spector added. “Getting quality sleep is one of the most powerful tools we have to build resilience and face life’s daily challenges.”

Use the AASM’s Sleep Center Directory to find an accredited sleep center near you.

Related:

• How stress, anxiety, and depression are stealing your sleep
• How to use a sleep diary to improve your sleep
• The pursuit of perfect sleep may be keeping you awake
• Struggling with sleep? Get help from experts
• Best ways to improve sleep without medication

The post Worries keeping you up at night? You’re not alone appeared first on Sleep Education.

How much sleep are people really getting?

According to the CDC, more than one-third of U.S. adults (36.8%) report not getting enough sleep. That number has remained consistent since 2013. Sleep habits also vary by state. Hawaii has the highest percentage of sleep-deprived adults at 45.9%, followed by West Virginia (42.6%) and Alabama (41.4%).

In a 2024 survey by the American Academy of Sleep Medicine (AASM), 54% of respondents said that they get too little sleep. Women are more likely than men to report that they don’t get the right amount of sleep.

Recommended sleep by age

The amount of sleep you need depends largely on your age. Here are the AASM’s official recommendations for children, teens and adults:

• Infants (4–12 months): 12–16 hours (including naps)
• Children (1–2 years): 11–14 hours
• Children (3–5 years): 10–13 hours
• Children (6–12 years): 9–12 hours
• Teens (13–18 years): 8–10 hours
• Adults (18+): 7 or more hours

These numbers are general guidelines. As we age, our sleep needs shift, with children and teens needing more sleep than adults. Your ideal sleep time may vary depending on your health, daily routine and individual needs. Still, falling short of these recommendations on a regular basis can lead to long-term consequences.

Can you catch up on sleep?

Some people try to “make up” for lost sleep on the weekends. This is called weekend catch-up sleep, and studies show it may offer some benefits.

For example, recent research found that teens who slept up to two extra hours on weekends showed fewer symptoms of anxiety. Another study found that adults who regularly sleep less than six hours on weekdays may lower their risk of heart disease if they add extra sleep on weekends. Moderate catch-up sleep is also linked to fewer depressive symptoms.

Still, relying too much on weekend sleep can throw off your internal clock. A consistent sleep schedule is usually best.

Signs you’re not getting enough sleep

Not sure if you’re getting enough sleep? There are some common red flags your body and brain may be sending you.

• You feel tired or drowsy during the day
• You need caffeine to stay alert
• You fall asleep quickly whenever you sit or lie down
• You sleep much later on weekends than weekdays
• You struggle with memory, focus or mood

Sleepiness may be a marker of insufficient sleep, and it can have wide-ranging effects. Excessive sleepiness is linked to problems with attention, reaction time, memory and decision-making. It can reduce your ability to function safely and effectively in daily life — and in severe cases, it may lead to injury or even death.

Sleepiness can also be a sign of an underlying sleep disorder, such as obstructive sleep apnea, narcolepsy, idiopathic hypersomnia or chronic insomnia. These conditions often cause disrupted or poor-quality sleep, even if you spend enough time in bed.

If you’re frequently drowsy, mentally foggy, or relying heavily on caffeine to stay awake, your body could be signaling that it needs more high-quality sleep.

When to get help

If you’re consistently tired despite spending enough time in bed, it may be time to talk to a sleep professional. An AASM-accredited sleep center can help diagnose and treat sleep disorders that might be affecting your rest.

Need help figuring out when to go to bed? Try the AASM’s bedtime calculator to find a schedule that works for you.

Getting enough sleep isn’t a luxury — it’s a necessity for your physical and mental well-being. If you’re wondering how much sleep you need, start by aiming for the age-based recommendations, then adjust based on how you feel during the day. Your body will tell you what it needs.

Medical review by Katherine Moawad, DO

Related:

• How much sleep do children need?
• Daytime sleepiness: More than just feeling tired
• FAQs of Zzz’s: Answering your top 10 sleep questions
• 7 and Up: The Healthy Sleep Duration for Adults

Authored by: Kate Robards

The post How much sleep do I really need? appeared first on Sleep Education.

Stress and anxiety disrupt sleep for most

According to the survey, 74% of Americans report sometimes, always, or often experiencing disrupted sleep due to stress. Anxiety is also a major factor, with 68% reporting they lose sleep because of it.

“Stress and anxiety can significantly disrupt sleep patterns by triggering the body’s fight-or-flight response, making it difficult to relax,” said Jennifer Martin, a licensed clinical psychologist and past president of the AASM. “When the mind is racing with worries, it becomes nearly impossible to achieve the deep, restorative sleep we need for overall health.”

Depression adds to sleep challenges

Depression is another common cause of disrupted sleep. More than half of adults (55%) in the survey reported sleep issues due to depression.

Dr. Martin explained that mental health and sleep often affect each other in a cycle.

“Many Americans find themselves caught in a loop: Mental health conditions disrupt their sleep, and poor sleep worsens their mental health conditions,” Dr. Martin said. “This cycle can lead to a range of health issues, beyond just daytime sleepiness. Insufficient sleep can impair cognitive function, affect mood, and diminish overall quality of life.”

Tips to sleep better with stress and anxiety

To help break the cycle, the AASM recommends several strategies:

• Create a calming sleep space: Keep your bedroom cool, dark and quiet.
• Practice relaxation techniques: Try meditation, deep breathing or journaling before bed.
• Limit caffeine and alcohol: Cut back on caffeine and alcohol, especially in the hours leading up to bedtime.
• Get moving: Regular exercise improves mood and helps reduce stress. Try to avoid vigorous exercise close to bedtime.
• Watch your diet: Avoid large meals late at night; opt for a light snack if needed.
• Get support: If stress and anxiety continue to disrupt your sleep, consider talking to a therapist or counselor who can provide coping strategies and support.

“Addressing these intertwined challenges requires a holistic approach, focusing not only on improving sleep but also on managing stress and emotional well-being,” Dr. Martin said.

Help is available

If stress, anxiety, or depression are affecting your sleep, don’t wait to get help. Anyone who has a sleep problem can use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• The ‘Mind after Midnight’: People more likely to make bad decisions late at night
• Stressed parents, sleepless nights
• Understanding the relationship between sleep deprivation and addiction
• Vivid dreams in times of stress

The post How stress, anxiety, and depression are stealing your sleep appeared first on Sleep Education.

What is a sleep diary?

A sleep diary is a daily log of your sleep schedule and related activities. It helps track when you go to bed, how long it takes to fall asleep, how often you wake up at night and what time you wake up in the morning. You also log daily factors such as caffeine or alcohol use, medications, exercise and naps.

By reviewing this information, you can spot patterns and better understand your sleep behavior.

How to keep a sleep diary

To get the most out of a sleep diary, try to fill it out every morning for about two weeks. Within an hour of waking up, fill in the details about the previous night. Try to be consistent and honest with your entries. If something unusual happens, such as an illness or a stressful event, you can make a brief note.

Typical sleep diary entries include:

• Bedtime and wake time
• Time it took to fall asleep
• Number of nighttime awakenings and how long they lasted
• Final wake-up time and when you got out of bed
• Quality of sleep
• Caffeine, alcohol and medication use
• Exercise and nap times
• Type of day (workday, weekend, day off)

Why is a sleep diary helpful?

A sleep diary can reveal patterns you may not notice otherwise, such as staying in bed too long while awake, drinking caffeine too late or having an inconsistent sleep schedule. It is especially useful for diagnosing insomnia and is often used alongside cognitive behavioral therapy for insomnia (CBT-I).

The sleep diary, which documents sleep-wake patterns, can also help diagnose and manage circadian rhythm sleep-wake disorders. Circadian rhythm disorders disrupt the body’s natural internal sleep-wake clock. Analyzing the sleep diary can help to identify patterns of irregular sleep-wake cycles and help to determine effective interventions for adjusting sleep schedules.

Tips for success

• Use a printable or digital diary. You can find a free one here.
• Paper or app? Choose the method that feels easiest to stick with.
• Be consistent. Aim to complete it every day, including weekends.
• Keep it accurate. You do not need exact times. Your best estimate is fine.

When to get help for a sleep problem

If you are having trouble sleeping, starting a sleep diary is a smart first step. It helps you track your sleep patterns and daily habits so you can see what might be affecting your rest. Filling it out each morning for at least two weeks can help you spot patterns in your sleep schedule.

You can begin a sleep diary on your own, even before talking to a doctor. Bringing it with you to an appointment can make that conversation more productive. It provides valuable information that may help guide the next steps, whether that’s lifestyle changes, a referral to a sleep center or further testing.

If your sleep has been poor for more than a month, or if you feel very tired during the day, it is time to talk to your doctor. You should also seek help if you fall asleep while driving or if someone has told you that you snore or stop breathing during sleep. These could be signs of a sleep disorder that needs treatment.

Use the AASM’s sleep center directory to connect with the sleep team at an accredited sleep center near you. You can also view helpful tips for healthy sleep to start improving your sleep habits today.

Medical review by Dionne Morgan, MBBS, FCCP

Related:

• Daytime sleepiness: More than just feeling tired
• The pursuit of perfect sleep may be keeping you awake
• FAQs of Zzz’s: Answering your top 10 sleep questions

Authored by: Kate Robards

The post How to use a sleep diary to improve your sleep appeared first on Sleep Education.

Study reveals trends in kids’ caffeine consumption

Researchers analyzed data from more than 32,000 cases of caffeine energy product exposure among children and adolescents between 2011 to 2023. The rate of exposure increased 17% during this period.

Children under 6 years old accounted for the majority of cases (69.6%), with a 20% rise in exposures over the study period. This suggests caffeine energy products remain both accessible and appealing to young kids. Most exposures in this age group were accidental.

Among teenagers, most exposures were intentional, often categorized as “misuse.” Teens may seek these products for an energy boost or as part of risky behavior.

While most cases didn’t require medical care, nearly 15% resulted in treatment at a health care facility and almost 2% led to hospital admission. Common symptoms included agitation, vomiting, rapid heart rate, nausea and even seizures. Solid formulations — like caffeine pills or chewables — were more likely to result in serious medical outcomes than liquids.

How caffeine disrupts sleep

Caffeine is a stimulant that blocks adenosine, a brain chemical promoting sleepiness. This interference makes it harder to fall and stay asleep. For children and teens, whose brains and bodies are still developing, lost sleep can have significant consequences.

Did you know:

• Chronic sleep deprivation can lead to structural changes in the brain. A 2022 study found that pre-teens sleeping less than nine hours daily had more mental health and behavioral challenges, such as impulsivity, stress, anxiety and aggressive behavior, compared to those who got sufficient sleep. Additionally, brain imaging showed harmful changes in areas of the brain responsible for attention, memory, and inhibition control in children getting less than nine hours of sleep daily. These changes in brain structure persisted over two years — a finding that suggests long term harm for those who don’t get enough sleep.
• Sleep-deprived teens are at a higher risk of developing depressive and suicidal thoughts. A study published in 2023 found that high school students who regularly get inadequate sleep (less than eight hours) on school nights were significantly more likely to experience poor mental health and negative feelings, including sadness, hopelessness and suicide planning.
• Insufficient sleep can lead to risky behavior and poor judgment. Research found that teens who get less than eight hours of sleep on school nights were more likely to engage in risky behaviors like substance use, sexual activity or reckless driving. One study found that students who got the least amount of sleep on school nights reported greater alcohol usage than those students who got the most sleep.

Lack of sleep doesn’t just lead to tiredness — it can weaken emotional control, impair judgment and make it harder for kids and teens to focus, learn and make healthy decisions.

How much sleep do kids and teens need?

The American Academy of Sleep Medicine provides recommendations for optimal sleep durations by age:

• Infants (4-12 months): 12-16 hours (including naps)
• Children (1-2 years): 11-14 hours (including naps)
• Children (3-5 years): 10-13 hours (including naps)
• Children (6-12 years): 9-12 hours
• Teens (13-18 years): 8-10 hours

Getting enough sleep supports memory, mood, and helps the body repair itself and regulate important hormones. To help families find the right bedtime, AASM offers a bedtime calculator.

The bottom line

Caffeine energy products pose real risks to children and teens, not only through immediate health effects but also by interfering with critical sleep needs.

Parents and caregivers should keep energy drinks out of reach, check labels for hidden caffeine sources and discuss the dangers with their children — especially teenagers. Encouraging healthy sleep habits and caffeine-free ways to boost energy, such as staying hydrated and getting natural sunlight, can make a big difference.

Protecting children’s sleep isn’t just about preventing tiredness — it’s about supporting their physical and mental health, emotional resilience and long-term success.

If your child is experiencing ongoing sleep problems, visit the AASM sleep center directory to get help from the sleep team at an accredited sleep center.

Medical review by Margaret Hovda, MD

Related:

• Navigating caffeine’s effects on sleep and alertness
• Sleep and caffeine
• Studies link caffeine to bad sleep habits and poor school performance in young teens
• Sleep disorders in children
• The truth about melatonin use in kids

Authored by: Kate Robards

The post Caffeine energy products and kids: A risk to sleep and health appeared first on Sleep Education.

The American Heart Association and the NFL Alumni Association have teamed up to highlight ways to boost heart health. By sharing the experiences of NFL players, they aim to inspire others to embrace a heart-healthy lifestyle, which includes one critical factor: sleep.

Why sleep matters for heart health

Sleep isn’t just about feeling rested — it’s a vital component of heart health. When you sleep, your body goes through essential processes that help regulate heart rate, blood pressure and inflammation levels. Consistently missing sleep or dealing with untreated sleep disorders disrupts these processes, putting extra strain on your heart.

One major concern is obstructive sleep apnea (OSA) — a condition where breathing repeatedly stops and starts during sleep. This forces the heart to work harder, contributing to increased blood pressure, irregular heart rhythms and reduced oxygen levels in the blood. Over time, this can lead to serious heart issues, including stroke and heart failure. Research shows that severe, untreated OSA more than doubles the risk of dying from heart disease.

The good news? CPAP therapy, the most common treatment for OSA, can dramatically improve sleep quality, restore oxygen flow and reduce the strain on the heart. Studies have found that CPAP therapy not only enhances overall health but also helps lower blood pressure and reduce the risk of cardiovascular events.

Beyond treating sleep disorders, getting enough quality sleep is key to maintaining heart health. The American Academy of Sleep Medicine recommends adults get 7 or more hours of sleep each night.

Lessons from NFL players on sleep

NFL alumni like Aaron Taylor and Josh Andrews have spoken openly about their experiences with sleep disorders. Taylor, a Super Bowl champion, was diagnosed with OSA. Once he sought treatment, he found his energy levels and overall well-being improved significantly.

Andrews was diagnosed with narcolepsy — a chronic sleep disorder characterized by the inability to control normal sleep/wake cycles. By effectively managing the sleep disorder, he’s been able to maintain his performance on the field while supporting his long-term health.

Their stories show that addressing sleep problems isn’t about toughness — it’s about taking control of your health.

Life’s Essential 8: Building a stronger foundation

The AHA’s Life’s Essential 8 framework recognizes sleep as a core component of heart health, alongside health behaviors such as eating better, being more active and avoiding tobacco. By adding sleep to this list, the AHA emphasizes that healthy sleep is an essential part of maintaining heart health.

This inclusion reflects the growing understanding that poor sleep contributes to the same health risks as other factors like high cholesterol or blood pressure. Prioritizing quality sleep is essential for long-term heart health.

Take control of your health

The partnership between the AHA and NFL Alumni Association serves as a reminder that improving heart health includes improving sleep. It’s never too late to make changes that can benefit both your heart and your overall health.

If you’re experiencing an ongoing sleep problem, use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Medical review by Ahmed Saleh, MD

Related:

• Aaron Taylor warns young football players to be aware of sleep apnea risk
• Unlock the secrets to a healthier heart through better sleep
• Untreated sleep apnea puts heart health at risk
• How sleep disorders affect men’s health

Authored by: Kate Robards

The post NFL players show why sleep matters for heart health appeared first on Sleep Education.

What is an accredited sleep center?

Accredited sleep centers are medical facilities that meet high standards for patient care, staffing and safety. These centers are accredited by the American Academy of Sleep Medicine (AASM), which has set the gold standard in sleep medicine since 1977. Choosing an accredited center ensures you’re receiving care from qualified professionals dedicated to improving your sleep health.

How can a sleep doctor help?

The sleep team at accredited centers can diagnose and treat a variety of sleep disorders. If necessary, they may conduct a sleep study or recommend a home sleep apnea test. Based on your diagnosis, they can create a personalized treatment plan, which may include:

• Medical devices like CPAP machines for sleep apnea
• Medication for conditions like insomnia
• Cognitive behavioral therapy to improve sleep habits
• Surgery for certain sleep disorders

Addressing sleep issues with the right treatment can enhance your energy, focus and overall well-being.

Find a sleep center near you

Not sure where to start? The AASM Sleep Center Directory makes it easy to find an accredited sleep center near you. Some centers are also AASM members, demonstrating a commitment to advancing sleep care and enhancing sleep health to improve lives — look for a membership ribbon on their directory listing.

Don’t settle for poor sleep

Many people don’t seek help for sleep problems simply because they don’t know where to turn. While primary care doctors can provide some guidance, accredited sleep centers specialize in diagnosing and treating sleep disorders. If you’re constantly tired, struggling to fall asleep or relying on caffeine to get through the day, it’s time to take action.

Don’t let poor sleep affect your health — find a sleep expert today and start sleeping better.

Related:

• What to expect at your sleep study
• Spotlight on sleep psychologists
• See a sleep expert for help with sleep apnea

Authored by: Kate Robards

The post Struggling with sleep? Get help from experts appeared first on Sleep Education.

Simple habits for better sleep

Your daily routine affects how well you sleep. Small changes can help you fall asleep faster and wake up feeling more refreshed. Try these strategies throughout the day and before bedtime.

What to do during the day:

• Keep a consistent sleep schedule by waking up at the same time every day, even on weekends.
• Exercise regularly and try to finish workouts at least a few hours before bedtime.
• Limit your caffeine and alcohol intake, especially later in the day.
• Get plenty of natural light during the day to help regulate your internal body clock.
• Eat balanced meals and avoid heavy dinners too close to bedtime.

How to wind down at night:

• Set a bedtime that allows at least 7-8 hours of sleep.
• Create a relaxing nighttime routine, like reading or taking a warm bath.
• Make your bedroom cool, quiet and dark for better sleep.
• Power down screens at least 30 minutes before bed and limit exposure to bright light in the evenings.
• Only get in bed when you feel sleepy, and if you can’t sleep after 20 minutes, get up and do something relaxing in dim light.

Following these habits consistently can lead to better sleep over time.

Non-medication treatments for common sleep issues

Different sleep issues may need different treatments. Here are some options that don’t involve medication.

Sleep apnea or snoring

Try CPAP or an oral appliance to keep your airway open while you sleep. CPAP therapy uses a steady stream of air to prevent airway collapse, while oral appliances adjust the jaw or tongue position to improve breathing.

Surgery is another option if CPAP or an oral appliance isn’t effective. One surgical solution is upper airway stimulation, which involves implanting a device that stimulates the nerve controlling tongue movement to keep the airway open. Other surgical procedures may remove excess tissue or adjust the structure of the airway to improve breathing.

Insomnia

Consider cognitive behavioral therapy for insomnia (CBT-I). This treatment helps change thoughts and behaviors that interfere with sleep. It may include relaxation techniques, stress management and better sleep scheduling.

Shift work or jet lag

Bright light therapy can help. Using a special light box at the right time can help night shift workers adjust or ease jet lag when traveling. Natural sunlight exposure in the morning also helps set your internal body clock.

When to get professional help

If sleep problems persist, use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center. While medication is an option for some, lifestyle changes and other treatments can often provide lasting results.

Medical review by Katherine Moawad, DO

Related:

• Improve your sleep in five simple steps
• Do viral sleep trends actually work?
• FAQs of Zzz’s: Answering your top 10 sleep questions

Authored by: Kate Robards

The post Best ways to improve sleep without medication appeared first on Sleep Education.

Skipping sleep might feel like the only way to fit everything in, but it’s not worth the trade-off. Lack of sleep affects your mood, energy and health. Starting the new year tired can make the return to work even harder — and nearly half of people report feeling wiped out on New Year’s Day.

To make the most of the season and keep your energy up, prioritize sleep. Adults should aim for seven or more hours each night. Here are some tips to help you stay rested:

• Stick to your schedule: Keep your regular bedtime and wake-up time, even during the holidays. Consistency helps your body stay on track.
• Watch what you eat: Big holiday meals can be delicious but avoid heavy eating right before bed. It can disrupt your sleep.
• Cut back on caffeine and alcohol: Skip late-night coffee and limit alcohol before bed. Both can affect your ability to sleep soundly.
• Unwind before bed: Create a relaxing routine to wind down. It’ll help you transition from holiday excitement to restful sleep.

A little planning goes a long way. Protecting your sleep during the holidays means you’ll have more energy to enjoy the festivities — and start the new year feeling refreshed.

Related:

• Add sleep to your holiday wish list
• Tips for sleeping well this winter
• Stick to baby’s sleep schedule during holidays

The post Holiday hustle? Don’t skip sleep appeared first on Sleep Education.