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The Sleep-Deprived Nation: A Growing Crisis
A series of recent reports from medical journals and government agencies indicate that a significant and growing portion of both US adolescents and adults are not getting the recommended amount of sleep. Data spanning several decades shows a consistent decline in sleep duration, particularly among younger demographics, with researchers identifying several potential contributing factors but no single cause.
Trends in Adolescent Sleep Deprivation
Two separate studies published in the Journal of the American Medical Association and Pediatrics report a long-term decline in sleep among US teenagers.
Prevalence and Decline
- A study analyzing data from the Youth Risk Behavior Survey (approximately 121,000 high school students) found that in 2023, about three out of four American adolescents reported getting less than eight hours of sleep per night. This represents an 8% increase in insufficient sleep since 2007.
- The same study noted a sharp rise in severe sleep deprivation, with the percentage of teens reporting five hours of sleep or less increasing from 15.8% to 23.0% over the same period.
- A separate study from the University of Minnesota, published in Pediatrics, analyzed data from the Monitoring the Future survey (over 400,000 students) and reported a consistent decline in sleep duration from 1991 to 2023. The latest data shows that only 22% of older adolescents (12th graders) sleep at least seven hours per night.
Demographic Disparities
- The decline in sleep was observed across all age, sex, and racial/ethnic groups.
- However, Black and Latino adolescents, as well as those with parents of lower educational attainment, experienced a greater increase in insufficient sleep compared to their white peers.
"Only 22% of older adolescents (12th graders) sleep at least seven hours per night."
Trends in Adult Sleep Deprivation
According to a 2024 data brief from the Centers for Disease Control and Prevention (CDC), 30.5% of surveyed US adults report sleeping less than seven hours per night, which is below the recommendation of the American Academy of Sleep Medicine (AASM). This figure is a slight increase from just under 30% in 2020.
The CDC survey also found that approximately 15% of adults have trouble falling asleep, and about 18% struggle to stay asleep. A separate report indicated that roughly 13% of US adults use sleep aids (prescription, over-the-counter, or cannabis products) nightly.
"30.5% of surveyed US adults report sleeping less than seven hours per night."
Potential Causes and Contributing Factors
Researchers have not established a single cause for the decline in sleep but have cited several potential factors.
For Adolescents
- The rise in insufficient sleep did not correlate with mental health symptoms, substance use, or daily hours spent watching TV or on social media in the JAMA study. In fact, teens with minimal screen time showed a greater increase in insufficient sleep than those with heavy screen use.
- Tanner Bommersbach, a child and adolescent psychiatrist, speculated that earlier school start times, increased extracurricular demands, and reduced parental monitoring may be contributing factors.
- Lead author of the Pediatrics study, Rachel Widome, noted historical barriers such as homework, extracurricular activities, and social pressures, as well as newer factors including widespread screen and social media use, and societal stressors like the pandemic and social unrest.
For Adults
- James Rowley, a pulmonologist, cited factors including multiple jobs, shift work, and use of electronic devices before bed as contributing to insufficient adult sleep.
Consequences and Recommendations
Health Impacts
Insufficient sleep is associated with lethargy, impaired functioning, mental health problems, academic difficulties, and chronic illnesses later in life. James Rowley stated that insufficient sleep is specifically linked to cardiometabolic disorders and cardiovascular problems. He advised that people self-medicating with sleep aids nightly should consult a physician to identify potential sleep disorders.
Proposed Interventions for Adolescents
- Delayed School Start Times: Researchers from both studies suggest delaying high school start times to 8:30 a.m. or later to align with adolescent circadian biology.
- Sleep Hygiene: Anita Shelgikar, president of the AASM, recommends dimming lights and minimizing electronic use before bed, maintaining a consistent sleep schedule, and ensuring a cool, dark, and quiet sleep environment.
- Morning Exposure: Getting exposure to bright light, particularly outdoor light, in the morning can help signal wakefulness and regulate the circadian rhythm.
- Broader Changes: Shelgikar also advocates for adults to model healthy sleep hygiene and for integrating sleep health education into school curricula.
General Sleep Improvement Tips
- Wind-Down Ritual: Establish a routine with dim lighting and cooler temperatures.
- Compensating for Deficits: Napping or sleeping in on weekends.
- Cognitive Behavioral Therapy: Techniques for insomnia, such as scheduled worry time.
- Daytime Habits: Exposure to morning sunlight, daytime physical activity, and avoiding afternoon caffeine.