How Many People Don't Get Enough Sleep

Without a doubt, healthy sleep is one of the essential elements of a quality life. Yet, the issue with sleep deprivation among adults has become more and more evident in the last decade. In 2016, the CDC revealed shocking statistics in its Morbidity and Mortality Weekly Report: 1 in 3 American adults do not get enough sleep.

In this article, we use the archived data from the CDC to analyze the study findings and provide a better understanding of current sleep patterns and issues in US adults. Here, we will discuss the general recommendations for healthy sleep, the consequences of sleep deprivation, sleep conditions that can impair heart health, and the prevalence of sleep deprivation across different groups based on the study details and expert opinions. We will also go over the main CDC recommendations for improving sleep quality in adults.

How Much Sleep Do I Need?

The general rule of thumb says that adults need to get a minimum of 7 hours of sleep every night. Of course, this rule is very generalized. Most experts agree that real sleep needs are individual for each person and determined by a range of factors, including:

• Age
• Genetics
• Lifestyle
• Physical health
• And others

Nevertheless, the CDC study reveals that more than a third of US adults don't get sufficient sleep. This might not be a reason for worry if deprivation lasts for only a few days. However, the study indicates that the problem is ongoing, which could cause serious consequences.

What Happens When You Don't Get Enough Sleep

The importance of studies on sleep deprivation is immense because promoting the understanding of healthy sleep is crucial for ensuring public health. Although short-term sleep deprivation may not pose serious consequences, not getting enough sleep on a regular basis can result in a number of consequences for physical and mental health, including:

• Weakened immune system - Sleep deficiency rids your body of sufficient rest, making it more vulnerable to infections.
• Hormonal changes - Experiencing a lack of sleep can lead to changes in the production of ghrelin and leptin hormones, creating a hormonal imbalance.
• Increased risk of chronic diseases - Sleep deprivation can stimulate the development of diseases like type 2 diabetes, obesity, high blood pressure, heart disease, and stroke.
• Increased risk of mood and mental disorders - A lack of sufficient rest for your nervous system can lead to emotional instability and the development of issues like anxiety, depression, and others.

On top of that, ongoing sleep deprivation can lead to physical function and cognitive impairment. This can include poor memory, difficulty concentrating, poor coordination, impaired judgment, tremors, slow information processing, and so on. This can result in inadequate performance in different spheres of life and increase the risk of accidents and trauma in everyday life.

Why Is It Important to Get Enough Sleep?

In the long run, a chronic lack of sleep (also known as a sleep debt) can develop into a medical sleep disorder. A formal sleep condition can cause serious damage to your heart, increasing the risk of related health issues.

In particular, there are two key sleep disorders known for impairing heart health:

• Sleep apnea - This is a condition that creates troubled breathing during sleep. It can involve periods of shallow breathing, pauses in breathing, and upper airway collapse during sleep. Poor ventilation caused by apnea can result in an insufficient oxygen flow, increasing the risks of high blood pressure, stroke, and other heart problems. This condition is more prevalent in Black, Hispanic, and Native American adults and might be linked to certain health issues like obesity and heart failure.
• Insomnia - Insomnia is a condition that makes it hard to fall asleep and/or stay asleep. It is known for the potential risks of cardiovascular problems in the long run. Short-term insomnia is found in 1 in 2 adults, whereas 1 in 10 experiences it long-term.

Sleep Statistics Across Different Groups of People

In this study, CDC evaluated the data from the Behavioral Risk Factor Surveillance System. The data contained findings from a randomized, state-based survey conducted by the CDC and state health departments.

Survey findings have revealed different patterns in healthy sleep and deprivation among different groups of people. So, how many people don't get enough sleep?

• Racial/ethnic groups: Healthy sleep duration was generally higher in non-Hispanic whites (67%), Hispanics (66%), and Asians (63%). The lowest healthy sleep duration was found in non-Hispanic blacks, multiracial non-Hispanics, and native Hawaiians/Pacific islanders – 54%.
• Geographic groups: The highest healthy sleep duration was detected in South Dakota (72%), and the lowest in Hawaii (56%). The lowest proportion of adults who reported getting enough (7+ hours) of sleep per night was located in the southeastern states and the Appalachian Mountains region.
• Marital status groups: Married people have shown to have the highest healthy sleep duration (67%), compared to 56% in separated, divorced, or widowed adults and 62% in adults who were never married.
• Education groups: The highest prevalence of healthy sleep duration (72%) was found in respondents who have at least a college degree. 
• Employment groups: Employed respondents have shown a better healthy sleep duration (65%) compared to unemployed or unable to work respondents (60% and 51%).

Why Do I Feel Sleepy All the Time Even When I Get Enough Sleep?

Although the prevalence of sleep deprivation is high, many people also report getting sufficient hours of sleep every night and feeling tired despite this.

Of course, ongoing fatigue can significantly impair one's quality of life. Not less than sleep deprivation. If this sounds like you, it's natural to wonder: Why do I feel sleepy all the time? We can outline the following causes:

• Imbalanced nutrition - A lack or imbalance of essential nutrients can disrupt a variety of critical processes in the body. When nutrient and calorie consumption are insufficient, your body may consume energy from muscle and fat, which can trigger fatigue.
• High caffeine consumption - Caffeinated beverages may give you a short-term energy boost. However, consuming them frequently and in large amounts can hinder your sleep and cause tiredness.
• Chronic stress - Constantly high cortisol levels can lead to a condition known as exhaustion disorder (ED). ED causes a combination of physical and psychological symptoms of exhaustion, which might be the reason why you feel tired.

Other causes - Ongoing fatigue despite proper sleep can also emerge from excessive weight, obesity, and certain medical conditions like sleep apnea, hypothyroidism, and others. It can also result from poor hydration, some medications, and a sedentary lifestyle.

Recommendations on How to Get Enough Sleep

In an attempt to address the growing sleep deprivation issue and minimize the related health risks, the CDC provides a list of practical tips for improving sleep quality in adults. Here are the key recommendations on how to get enough sleep they share:

• Set a designated sleep schedule. Falling asleep and waking up at the same time every day helps create strong habits and promote healthy sleep.
• Increase your daily activity. Exercise and general physical activity help stabilize mood, hormones, and overall health. It also supports your circadian rhythm. However, it's important to avoid exercising several hours before bedtime to prevent an energy boost.
• Create the right sleep environment. A bedroom should be dark, quiet, and cool to support healthy sleep.
• Spend more time in natural light. Spending morning and noon time in the natural light can help stabilize your circadian rhythm.
• Make sure you don't eat or drink a few hours before bedtime, especially, it's recommended to avoid fatty and sugary foods and alcohol.
• Minimize exposure to artificial light several hours before bedtime. Blue light from gadgets can suppress melatonin release and hinder sleep, so it's advised to use a blue light filter.
• Work with healthcare professionals to identify conditions that could promote sleep deprivation and treat them accordingly.

Facts About Sleeping You Probably Didn't Know

Ever wondered what your brain's up to while you're out cold? Sleep is a secret world where your body repairs itself and your mind wanders through dreams like late-night movies.

Here are some interesting sleep facts:

• You'll spend about a third of your life asleep. That's nearly 26 years for most people.
• People tend to go to bed later and sleep less during a full moon, and no one really knows why.
• Sea otters hold hands when they sleep to avoid drifting apart.
• Humans are the only mammals that delay sleep on purpose. Netflix and late-night scrolling, anyone?
• Being awake for 16 hours affects your focus like having a blood alcohol level of 0.05%.
• Before electricity, people often slept in two segments, waking up for an hour in between.
• Around 75% of people dream in color today. Before color TV, only 15% did.

Conclusion

Can't get enough sleep? Sleep problems are associated with multiple mental and physical health risks, including anxiety, heart disease, weakened immune systems, and many others. Unfortunately, sleep deprivation is incredibly common, affecting over a third of American adults.

Studies that spread awareness about sleep issues, such as this one by the CDC, help us understand the scale of the problem, the primary risk groups, and any contributing factors that can lead to ongoing sleep deprivation. Additionally, the comments and recommendations provided by experts promote a better understanding of what healthy sleep is and how to practice it in everyday life. Use the CDC recommendations we shared here to improve your sleep quality and prevent health issues in the long run.