Sleep Statistics And The Importance Of Getting Enough Rest

Sleep disorders or inadequate sleep can interfere with one’s ability to perform at work or school and can affect social functioning. These challenges are often linked to multiple chronic health problems. For this reason, exploring sleep statistics and how sleep, health, and mood are connected can be a step toward understanding sleep hygiene and improving your sleep schedule. 

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Sleep health statistics

According to the Centers for Disease Control and Prevention (CDC), adults should get at least seven hours of sleep a night, but about one in three Americans report not getting enough rest. Below are some statistics on sleep that may help you understand its importance.

Insomnia statistics  

Getting enough sleep 

The rate of American adults who get enough sleep has declined from 72.3% in 2020 to 69.9% in 2022. Based on this statistic, a third of Americans get less than seven hours of sleep a night, which may lead to sleep deprivation for some people. 

Unintentional sleep 

Nearly 40% of adults report unintentionally falling asleep at least once a month during the day. Falling asleep during the day can lead to trouble focusing at work or school or impaired driving. Unwanted sleep during the day can also cause a sense of crankiness or frustration and make it difficult to judge other people’s reactions. 

Sleep  in older adults 

Middle-aged and older adults who reported five hours of sleep or less were 2.5 times more likely to have diabetes than those who slept seven to eight hours a night. When this sleep research study was adjusted for waist girth, a measure of obesity, the results didn’t significantly change, indicating that the effects of lack of sleep on diabetes were independent of obesity.

Impact of sleep on heart health 

Five hours of sleep or less was associated with a 45% increase in the odds of having a heart attack. This statistic includes data based on BMI, smoking, age, and snoring. 

Effect of sleep disturbance among workers 

Workers who do not get enough sleep are 70% more likely to be involved in an accident. Research also found that workers who experienced chronic insomnia were likely to report industrial accidents or injuries, and those who reported disturbed sleep were twice as likely to die in a work-related accident. 

Sleep problems in various mental health conditions 

Chronic sleep problems affect between 50% and 80% of people with mental illnesses compared to 10% to 18% of the general population. Sleep problems are especially common in people with bipolar disorder, anxiety, depression, and attention deficit hyperactivity disorder (ADHD).

Sleep apnea 

About six million Americans have been diagnosed with sleep apnea. According to the American Academy of Sleep Medicine, as many as 80% of people with the condition are undiagnosed, meaning obstructive sleep apnea affects closer to 39 million.

The importance of sleep

There are two phases of sleep: rapid eye movement (REM) sleep and non-REM sleep. The body cycles between these two phases throughout the night, usually in four to six cycles, each lasting between 80 and 100 minutes. 

Stages of Non-REM Sleep

Non-REM sleep has three stages. Stage one is the transition between being awake and asleep, stage two is sleep, and stage three is deep sleep. At the beginning of the night, individuals spend more time in stage three sleep.

REM sleep

During REM sleep, the brain is active, and the eyes twitch. In this stage, brain activity is similar to waking hours. While dreaming occurs in REM sleep, the muscles normally go limp, so people don’t often act out their dreams unless they are experiencing a REM sleep disorder. 

Sleep and the body 

Sleep plays a vital role in overall health and well-being and affects multiple systems in the body, including the following. 

Circulatory system during sleep

During non-REM sleep, the heart doesn’t work as hard as when a person is awake. In non-REM sleep, blood pressure and the heart rate fall. During REM sleep and when waking, blood pressure and heart rate increase to their levels when one is awake and relaxed. People who wake up often during the night or who do not get enough sleep are at a higher risk of obesity, stroke, high blood pressure, and coronary artery disease.

Metabolism

How the body handles fat varies throughout the day. Studies have shown that insufficient sleep can lead to a decreased ability to respond to insulin, higher levels of the hunger hormone ghrelin and leptin, decreased physical activity, metabolic syndrome, and increased consumption of certain foods. 

Respiratory system during sleep

During sleep, people breathe less frequently, take shallow breaths, and take in less oxygen. These changes can cause problems for people with respiratory problems, like asthma or chronic obstructive pulmonary disease (COPD). COPD can become worse during sleep, while asthma is often worse in the early morning.

Impact of sleep on the brain

Sleep can significantly impact brain function. A healthy amount of sleep helps the brain adapt to the day. When people get too little sleep, it can be difficult for the brain to process what was learned during the day and remember it in the future. Researchers also believe that sleep may remove waste products from the brain.

Mental health

Research has found that sleep is tied to many mental health conditions. For example, people with depression may experience insomnia, or they may have daytime sleepiness or sleep too much (hypersomnia). Anxiety disorders are also associated with sleep problems, as the worry and fear associated with these conditions can lead to hyperarousal and insomnia. People with post-traumatic stress disorder (PTSD) may replay negative events or experience nightmares, which can also interfere with sleep. 

How to build healthy sleep habits

If you’re having difficulty getting enough sleep, consider the following sleep hygiene tips:  

• Keep your bedroom cool, dark, and quiet
• Avoid watching TV or looking at other electronic devices before bed
• Keep a regular sleep and wake time, even on the weekends
• Avoid caffeine, alcohol, and nicotine close to bedtime
• Get regular exercise during the daytime
• Avoid naps
• Eat on a regular schedule and avoid eating too late at night
• Talk to your doctor about whether a sleep aid may be right for you
• Don’t drink too much fluids before bed to avoid waking up frequently to use the bathroom

Support options 

Stress can also significantly affect sleep. Working with a therapist may help you manage stress or learn other techniques to improve sleep. Cognitive-behavioral therapy for insomnia is often recommended as a first-line treatment and can be effective. This type of CBT involves multiple parts, including cognitive therapy to help you feel less nervous about not being able to sleep, meditation or relaxation therapy to learn how to relax and fall asleep faster, and sleep education to learn about good sleep habits.

If you struggle to access in-person therapy due to barriers like financial challenges, you might also consider online therapy through a platform like BetterHelp. If you’re tired, you can attend therapy from your bed via phone, video, or live chat sessions. In addition, online therapy platforms often offer resources you can use from home, like journaling prompts, support groups, worksheets, and classes. 

In addition to being flexible and convenient, online therapy is effective. One review of 20 studies found that “client outcomes in teletherapy do not differ from in-person versions of treatments.” Another study found that online therapy could reduce insomnia symptoms and anxiety during the night.