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.

Why sleep matters for kids

Sleep is essential for children’s physical and mental health. It helps their bodies grow, strengthens the immune system and supports brain development. When children sleep, their brains process what they learned during the day, helping them retain information and build new skills. Sleep also supports emotional regulation, helping kids handle stress, frustration and social interactions more effectively.

Without enough sleep, kids may face serious challenges. According to an AASM survey, parents reported that poor sleep affected their children’s mood (58%), attitude (49%), behavior (49%), physical energy (44%) and academic performance (30%). Over time, sleep deprivation can contribute to obesity, depression and an increased risk of chronic diseases.

Sleep also offers a natural way to support children’s health without relying on medication. It improves focus, emotional stability and physical energy — all key factors for success in school and life.

“Making sleep health a priority is one of the simplest and most effective ways to support the next generation,” said Dr. Eric Olson, president of the AASM. “Sleep can impact every aspect of a child’s well-being — physical growth, mental resilience, learning ability and even long-term disease prevention. By investing in sleep research and education, we can make a meaningful, lasting impact on our nation’s children.”

Make America Healthy Again Commission

Chaired by Health and Human Services Secretary Robert F. Kennedy Jr., the Make America Healthy Again Commission is developing recommendations for President Trump on how to address chronic diseases in children.

The Healthy People 2030 initiative of the Office of Disease Prevention and Health Promotion is one example of how the federal government is already emphasizing the importance of sleep for health, productivity, well-being, quality of life and safety. Its sleep health objectives include increasing the number of children and teens who get enough sleep.

The need for more sleep research

Advancing research in sleep science is vital for understanding and preventing health conditions that begin in childhood and continue into adulthood. Scientific studies link poor sleep in children to long-term health issues, including chronic diseases, weakened immune function and mental health challenges. More funding for pediatric sleep research is essential to allow scientists to develop evidence-based strategies to improve kids’ sleep habits and prevent these problems before they start.

The National Center on Sleep Disorders Research, established by Congress in 1993, plays a vital role in advancing sleep science. Increased funding for the center would drive new studies on how sleep affects children’s growth, learning and well-being. This research could lead to better strategies and interventions to improve children’s sleep health at a national level.

“By supporting policies that promote healthy sleep and funding research to better understand its impact, we can take meaningful steps toward preventing disease and improving the well-being of everyone — especially our children,” said Dr. Olson. “Prioritizing sleep health is a vital part of the broader mission to ‘Make America Healthy Again’ by addressing one of the most fundamental yet often overlooked aspects of our health.”

Learn more about the importance of sleep at sleepisgoodmedicine.com.

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

Related:

• Healthy sleep is vital to children’s well-being
• Late bedtimes linked with childhood obesity
• Sleep disorders in children
• Resolution 1103 supports the designation of National Student Sleep Health Week

The post Sleep experts urge focus on children’s sleep health appeared first on Sleep Education.

A recent survey from the American Academy of Sleep Medicine reveals a surprising paradox: 81% of Americans report losing sleep due to worries about sleep problems. This growing pressure to achieve “perfect sleep” is fueled by social media trends, wellness products and sleep-tracking technology.

The rise of “sleep maxxers”

A cultural shift toward sleep optimization has given rise to so-called “sleep maxxers” — individuals who follow strict routines, track every minute of rest and pursue the elusive “perfect” eight hours. While these efforts are meant to improve sleep, experts warn they can backfire by increasing stress and anxiety.

“Concerns about getting enough high-quality sleep can create a vicious cycle of stress and sleeplessness for some people,” said Dr. Anita Shelgikar, a sleep medicine physician and president-elect of the AASM. “Prioritizing sleep is great for overall health and well-being. For some, however, a heavy focus on optimizing sleep can actually lead to a decrease in sleep quality and sleep quantity.”

The pitfalls of sleep tracking

A growing number of people rely on sleep trackers to monitor rest patterns, but overanalyzing the data can lead to a phenomenon called orthosomnia — sleep anxiety caused by obsessing over sleep metrics.

“Sleep maximization can sometimes turn what should be a restorative process into a high-pressure task,” Dr. Shelgikar added. “Highly detailed sleep tracking and optimization can cause some individuals to become overly critical of their sleep patterns, leading to heightened stress and potentially worsened sleep over time.”

How to reduce sleep anxiety and improve rest

Instead of fixating on perfect sleep, experts recommend focusing on consistency and overall sleep health. The AASM offers these tips for better rest:

• Create a relaxing environment: Keep your bedroom dark, quiet and cool and invest in comfortable bedding.
• Practice relaxation techniques: Deep breathing, meditation or journaling can help calm your mind before bedtime.
• Use sleep trackers wisely: Treat sleep-tracking technology as a general guide, not a strict scorekeeper.
• Seek professional help: If sleep-related stress persists, consult a health care professional or sleep specialist.

“Sleep doesn’t have to be perfect every night,” Dr. Shelgikar said. “The key is focusing on sustainable habits and broad trends related to your sleep. The goal is to get the amount of sleep you need to wake up refreshed and well-rested on a regular basis.”

If you’re struggling with sleep, visit the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• Do viral sleep trends actually work?
• How technology is helping – and hurting – your sleep
• Breaking the cycle of stress, negative thoughts and sleeplessness

The post The pursuit of perfect sleep may be keeping you awake appeared first on Sleep Education.

Aim for seven or more hours

Getting seven or more hours of sleep each night isn’t just a goal; it’s a game-changer. Sleep is vital for energy, mood and overall well-being. It’s easy to overlook, but making high-quality sleep your resolution can set you up for success in every area of life.

When setting a sleep routine, pick a bedtime that works for your schedule. Survey data show that 53% of Americans stick to a regular bedtime, with 10 p.m. (31%) and 11 p.m. (25%) being the most popular choices. Tools like the American Academy of Sleep Medicine (AASM) bedtime calculator can help you figure out the best time to hit the pillow based on when you need to wake up.

Sleep helps your workouts

If fitness is on your list of resolutions, sleep can help you stick to it. A recent survey by the AASM found that more than half of Americans say exercise helps them sleep better. Men are even more likely than women to notice the connection — 63% versus 43%.

The benefits go both ways: Regular exercise improves your sleep, and better sleep boosts your energy for workouts. Feeling sluggish during the day? Nearly 1 in 3 Americans (28%) turn to exercise to improve their alertness when they feel sleepy during the day.

Lesser-known benefits of sleep

We know sleep helps us feel rested and alert, but it does so much more. It strengthens your immune system, sharpens memory and even supports a healthy weight. Proper sleep also reduces stress and enhances creativity — both of which can help you tackle other resolutions on your list.

Don’t skimp on sleep

Not getting enough sleep can leave you feeling foggy, cranky and unmotivated. Over time, it can affect your physical and mental health. But here’s the good news: It’s never too late to prioritize sleep.

This year, make sleep a cornerstone of your health goals. Start by setting a consistent bedtime and creating a calming routine. Turn off the late-night scrolling, dim the lights and let yourself drift off. For more tips, visit the Healthy Sleep Habits page. Your body — and mind — will thank you.

Related:

• Top three reasons to make better sleep a priority in the New Year
• 10 tips to help you keep your sleep resolution
• Holiday hustle? Don’t skip sleep

The post Make sleep your New Year’s resolution appeared first on Sleep Education.

Our fast-paced lives make good sleep habits tough. Working from home can blur the line between rest and work. Social media doesn’t help, either — it’s a big source of anxiety. No wonder sleep often takes a back seat.

Relying on coffee or energy drinks might feel like a solution, but it can become a crutch. In fact, 49% of people say staying awake without caffeine is a challenge. Some even turn to smoking, vaping or nicotine pouches (36%) for a boost.

Feeling sleepy during the day now and then is normal. But if it happens a lot, it might signal a bigger problem. Stress or a sleep disorder like obstructive sleep apnea could be the cause.

Adults should get seven or more hours of sleep regularly. Not getting enough can leave you groggy, cranky or forgetful. If you’re constantly tired, it’s worth talking to a doctor.

Simple tips for better sleep and more energy

Want to feel more energized during the day? Try these recommendations to get a better night’s sleep:

• Stick to a sleep schedule. Go to bed and wake up at the same time every day. Give yourself enough time to get seven or more hours of sleep each night.
• Ditch the screens. Turn off your devices at least 30 minutes to an hour before bed to help prepare for sleep.
• Skip evening coffee and other substances. Avoid caffeine, nicotine and alcohol at night. They can affect your sleep.
• Create a cozy bedroom. Keep it cool, quiet and relaxing for better rest.

Better sleep starts with small changes. Give these tips a shot, and you might just kick that 3 p.m. slump for good.

Related:

• Daytime sleepiness: More than just feeling tired
• Navigating caffeine’s effects on sleep and alertness
• Do viral sleep trends actually work?

The post How to beat the 3 p.m. slump appeared first on Sleep Education.

A study published in JAMA Psychiatry by Harvard T.H. Chan School of Public Health found that experiencing gratitude may help older adults live longer. Researchers assessed gratitude and mortality among nearly 50,000 women, finding that those who scored highest on a gratitude questionnaire had a lower risk of death over four years compared to those with the lowest gratitude scores.

How can you intentionally cultivate gratitude? New research suggests that sleep might be the key to boosting those grateful feelings.

How sleep affects gratitude

A 2024 study in the journal SLEEP suggests that healthy sleep positively impacts feelings of gratitude, resilience and flourishing.

Researchers assigned 90 participants to different sleep schedules for a week. Some had to stay up late, others went to bed early and a third group kept their normal routine. Sleep patterns were monitored closely using actigraphy (a method that tracks movement during sleep).

Those who went to bed earlier and extended their sleep by about 46 minutes per night showed noticeable improvements in sleepiness, mood and gratitude. In fact, they wrote twice as much on their gratitude lists compared to the other groups. On the flip side, participants who had restricted sleep — going to bed later and getting about 37 minutes less sleep each night — reported lower gratitude and more mood disruptions.

What does this mean? Even small shifts in sleep habits can influence gratitude, resilience and feelings of flourishing.

Better thoughts, better sleep

The link between gratitude and sleep goes beyond just getting more hours. A 2009 study in the Journal of Psychosomatic Research found that gratitude influences sleep through our thoughts before bed. According to the study, grateful people tend to have more positive thoughts and fewer negative or worrying thoughts when falling asleep, leading to better sleep quality and duration. They also function better throughout the day.

Pre-sleep thoughts matter more than you might think. Research shows that optimistic thoughts lead to self-reported better sleep. In contrast, worries and negative thoughts can keep you awake. Focusing on gratitude before bed may help improve your sleep.

Why it all matters

When people get better sleep, they feel more positive, and those feelings encourage prosocial behaviors like kindness and generosity. The SLEEP study suggests that sleep might be the foundation for these emotions.

So, what’s the takeaway? Adopting healthy sleep habits — like keeping a consistent sleep schedule — could improve your well-being and increase feelings of gratefulness. This, in turn, may lead to further improvements in your sleep. Better sleep and more gratitude may not just benefit you but also strengthen your relationships and interactions with others.

Tonight, consider this: What’s one thing you feel grateful for? Maybe a little extra sleep will help you find even more reasons to be thankful tomorrow.

Medical review by Margaret Hovda, MD

Related:

• Sleep loss affects generosity, desire to help others
• Improve your sleep in five simple steps
• The ‘Mind after Midnight’: People more likely to make bad decisions late at night

Authored by: Kate Robards

The post Sleep and gratitude: The secret to a happier, healthier life appeared first on Sleep Education.

Sleepiness and productivity

For almost half of us — 47% according to the AASM survey — sleepiness isn’t just a mild inconvenience; it affects productivity. Tasks that need focus feel harder, and staying on top of work becomes a challenge. And it’s not just about feeling sluggish. Many people see their overall work quality slip too. Men are also more likely than women to report a decline in work performance.

Mental health takes a hit

The effects go beyond work. Over one-third (38%) of people in the AASM survey say that daytime sleepiness negatively impacts their mental health. When you’re always tired, stress and mood swings are more common, making it tougher to stay positive and motivated.

Sleepiness and relationships

It’s hard to connect with others when you’re tired all the time. Daytime sleepiness can put a strain on interactions, with almost a quarter (24%) of people admitting that it affects their relationships with friends and family. After all, it’s tough to be your best self if you’re constantly fighting to stay awake.

Sleep and safety

Daytime drowsiness doesn’t just affect social and work life; it can also pose safety risks. The survey shows that 16% of people report slower reaction times while driving due to sleepiness. This means sleepiness isn’t just a personal issue; it can impact others too.

What can you do?

It starts with better sleep habits. The AASM recommends adults get at least seven hours of sleep each night. Need a place to start? Here are some quick tips:

• Stick to a schedule: Try going to bed and waking up at the same time every day.
• Create a sleep-friendly space: Keep your room cool, dark and quiet.
• Seek help if needed: If better sleep habits aren’t enough, talk to a health care professional, who may refer you to an AASM-accredited sleep center.

Takeaway

Sleep is essential, not just for health but for everyday life. If you’re regularly feeling sleepy, it may be time to make sleep a priority. Wondering how much sleep you’re getting? Track it for two weeks and see if it’s enough. Your productivity, mood and relationships may thank you.

Related

• Study links diet with daytime sleepiness in healthy adults
• FAQs of Zzz’s: Answering your top 10 sleep questions
• How sleep deprivation ages you quicker

The post Daytime sleepiness: More than just feeling tired appeared first on Sleep Education.

One of the most talked-about trends is “bed rotting,” where people stay in bed for extended periods — sometimes the entire day — doing activities like reading, watching TV or scrolling through their phones. The goal? To feel more rested and rejuvenated. Nearly a quarter (24%) of Gen Z admits to trying it out.

While bed rotting might seem refreshing, it can actually disrupt your circadian rhythm and sleep cycle. Spending all day in bed may prevent you from getting morning light, which is crucial for regulating your internal clock and maintaining healthy sleep patterns.

Additionally, when you engage in wakeful activities in bed, it can become harder to fall asleep because your brain no longer sees the bed as a place just for rest.

By sticking to healthy sleep routines — like having a set bedtime and wake-up time, and only going to bed when you’re actually tired — you reinforce the idea that the bed is meant for rest. This makes it easier to fall asleep and stay asleep.

Another popular sleep trend includes “natural sleep aids” such as magnesium drinks, often dubbed the “sleepy girl mocktail.” According to the AASM’s survey, 9% of people have tried the drink.

There isn’t solid scientific research supporting the mocktail. While ingredients like magnesium have some research backing sleep benefits, the drink itself is more of a social media trend than a scientifically validated remedy.

Another viral hack suggests that drinking lettuce water before bed could help you fall asleep faster. The drink is thought to have sedative qualities thanks to a compound found in lettuce called lactucarium. However, the concentration of lactucarium in a cup of lettuce water is likely too low to have any real impact on sleep.

Still, some are willing to try the TikTok trend. AASM’s survey found that men (10%) are three times more likely to have tried drinking lettuce water than women (3%).

Although trends like bed rotting, the sleepy girl mocktail, or lettuce water may help you focus more on your sleep, they come with possible drawbacks.

If you’re already struggling with sleep, trying out these trends might not be the solution and could even make things worse. It’s important to understand whether you’re experimenting with these sleep habits due to existing sleep difficulties, as they might actually end up worsening your sleep issues rather than improving them.

Keep in mind that while social media can be a helpful resource, it’s important to address specific sleep problems with the right solutions.

Adults should aim to get at least seven hours of sleep each night and maintain a consistent sleep/wake schedule.

If sleep remains a challenge, visit www.sleepeducation.org/sleep-center to find an accredited sleep center near you.

Medical review by Helena Schotland, MD, FAASM

Related:

• Millennials clock more sleep than Gen X
• FAQs of Zzz’s: Answering your top 10 sleep questions
• Improve your sleep in five simple steps

The post Do viral sleep trends actually work? appeared first on Sleep Education.

1. How much sleep do I really need?

The optimal amount of sleep varies depending on factors such as age, lifestyle and individual needs. Generally, adults should sleep 7 or more hours per night for optimal functioning, while children and teenagers need more sleep. However, it’s essential to listen to your body and adjust accordingly.

The American Academy of Sleep Medicine recommends:

• Infants 4 months to 12 months should sleep 12 to 16 hours per 24 hours (including naps)
• Children 1 to 2 years of age should sleep 11 to 14 hours per 24 hours (including naps)
• Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps)
• Children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours
• Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours
• Adults should sleep 7 or more hours per night

2. What are the consequences of not getting enough sleep?

Sleep deprivation can have far-reaching effects on physical and mental health. Short-term consequences may include impaired cognitive function, mood disturbances and weakened immune function. Long-term consequences can include an increased risk of chronic conditions such as obesity, type 2 diabetes and cardiovascular disease. Sleepiness and fatigue on the job may lead to lost productivity, difficulty thinking creatively and more errors and accidents.

3. How can I improve my sleep quality?

Improving sleep quality involves adopting healthy sleep habits. This includes maintaining a consistent sleep schedule, creating a relaxing bedtime routine, optimizing your sleep environment, avoiding stimulants like caffeine and screens before bed and engaging in regular physical activity. It’s important to set a bedtime that allows you to get enough sleep. Use a bedtime calculator to identify an appropriate bedtime based on your age and wake time.

4. What are the signs of a sleep disorder?

There are a variety of sleep disorders. Some are common, while others are rare. Common signs of sleep disorders include difficulty falling or staying asleep, excessive daytime sleepiness, loud snoring, pauses in breathing during sleep, restless legs and abnormal behaviors during sleep. If you suspect you have a sleep disorder, consult a health care professional for evaluation and diagnosis.

5. Should I see a sleep specialist?

If you’re experiencing persistent sleep problems or suspect you have a sleep disorder, it’s advisable to see a sleep specialist at an accredited center. These professionals have specialized training in diagnosing and treating sleep disorders and can provide personalized treatment recommendations based on your specific needs.

6. What role does technology play in sleep?

While technology can offer helpful tools for tracking sleep patterns and promoting relaxation, excessive screen time before bed can disrupt sleep quality. It’s essential to establish boundaries around technology use in the evening and create a technology-free bedtime routine to promote better sleep. It’s recommended to turn off electronic devices at least 30-60 minutes before bedtime.

7. How does nutrition affect sleep?

Diet plays a significant role in sleep health. Consuming a balanced diet rich in nutrients and avoiding heavy meals, caffeine, and alcohol close to bedtime can promote better sleep quality. Certain foods, such as those high in tryptophan, may also have sleep-promoting properties. Explore five foods that support good sleep and five drinks to avoid before bedtime.

8. Is napping beneficial?

Napping can be beneficial for some people, especially if they’re experiencing daytime fatigue or sleepiness. However, naps should be limited to 20-30 minutes and taken earlier in the day to avoid interfering with nighttime sleep. If you’re having trouble sleeping at night, it may be best to avoid napping altogether.

9. What can I do if I have trouble falling asleep or staying asleep?

If you’re struggling with insomnia, there are several strategies you can try to improve sleep quality. Adopt healthy sleep habits, known as “sleep hygiene,” to improve your ability to fall asleep and stay asleep. These include establishing a consistent bedtime schedule and routine and limiting exposure to devices before bedtime. When people struggle with insomnia, sleep hygiene is an important part of cognitive-behavioral therapy for insomnia (CBT-I), the recommended treatment for chronic insomnia in adults. View a directory of behavioral sleep medicine providers who offer CBT-I.

10. How does age affect sleep?

Sleep patterns naturally change with age, with older adults typically experiencing lighter and more fragmented sleep. Young children and teenagers require more sleep than adults due to their rapid growth and development. Understanding these age-related changes can help individuals adjust their sleep habits accordingly. Learn more about healthy sleep in infants, children, teenagers and adults.

Remember that everyone’s sleep needs are unique, so it’s essential to listen to your body and seek professional guidance if you’re experiencing persistent sleep problems. With the right knowledge and habits, you can achieve better sleep and wake up feeling refreshed each day.

Medical review by Katherine Moawad, DO

Related:

• Sleep FAQs
• Sleep myths: Separating fact from fiction
• Improve your sleep in five simple steps
• How technology is helping – and hurting – your sleep
• How sleep deprivation ages you quicker
• Sleep and growing older

Authored by: Kate Robards

The post FAQs of Zzz’s: Answering your top 10 sleep questions appeared first on Sleep Education.

The link between sleep and alcohol use

Research studies indicate a bidirectional relationship between sleep and alcohol. This means that poor sleep can contribute to increased alcohol use, while excessive alcohol consumption can disrupt sleep patterns. It becomes a cycle where one negatively influences the other.

Sleep deprivation and alcohol cravings

A lack of quality sleep can lead to poor impulse control, making it more challenging for people to resist the temptation of alcohol.

A study in the journal SLEEP found that after sleeping 1.5 to two hours less than usual, sleep deprived individuals became more impulsive. Additionally, a 2018 study found that young adults may be most susceptible to poor impulse control due to lack of sleep.

Other studies have demonstrated that, after a night of sleep deprivation, people show heightened reward sensitivity. This could, in turn, could make people more susceptible to alcohol cravings.

Alcohol’s impact on sleep

Alcohol can interfere with the natural sleep cycle. While it may initially induce feelings of drowsiness, it disrupts the later stages of sleep, leading to fragmented and less restorative rest. This can create a cycle where people rely on alcohol to fall asleep but end up with poorer quality sleep.

In fact, as many as 20% to 30% of people with insomnia use alcohol as a sleep aid, according to research. While alcohol may initially cause a sedative effect, people can develop tolerance quickly and begin to increase consumption over time. Higher doses of alcohol are disruptive to sleep.

Studies have also found that alcohol can worsen the severity of breathing problems, such as snoring and sleep apnea, during sleep.

Alcohol can also reduce the time spent in REM sleep, especially in the second half of the night, impacting memory consolidation and overall cognitive function.

How improving sleep can aid in quitting alcohol

Breaking the cycle of poor sleep and alcohol use is essential for those looking to quit drinking. Establishing healthy sleep habits or seeking help from an accredited sleep center can contribute to better sleep quality, making it easier to resist alcohol cravings.

Whether you’re aiming to cut back on alcohol or improve your sleep, taking steps to enhance one can positively impact the other, creating a beneficial cycle that supports overall health and well-being.

Medical review by Reeba Mathew, MD

Related:

• Many men are losing sleep to play video games and drink alcohol
• Understanding the relationship between sleep deprivation and addiction
• Night owls may smoke and drink more
• Five drinks to avoid before going to bed

Authored by: Kate Robards

The post Sweet dreams and sober nights appeared first on Sleep Education.