Open Access
On average, we spend about one-third of our lives asleep. Studies show most American adults experience one symptom of sleep disorder, while seniors aged 65+ have a higher chance of developing obstructive sleep apnea, yet most remain undiagnosed.
Sleep, like diet and exercise, is essential for both our mental and physical well-being. Hence, it’s important to ensure we get sufficient and high-quality sleep. In this article, we will discuss the latest statistics and research on sleep, and rising trends among older adults.
Key Insights
Nearly 70 million Americans suffer from sleep disorders, with insomnia being the most common.
↓ Jump to insight
In 2022, Hawaii had the highest rate of sleep deprivation, with almost 46% of its adult population not getting enough sleep.
↓ Jump to insight
In 2020, around 17.8% of U.S. adults reported difficulty maintaining sleep most days or every day.
↓ Jump to insight
The Centers for Disease Control and Prevention (CDC) recommends 7-8 hours of sleep for older adults aged 65+.
↓ Jump to insight
Americans age 65 and older are at high risk for obstructive sleep apnea (OSA), yet it remains highly underdiagnosed.
↓ Jump to insight
Sleep Statistics
Around 70 million people in America suffer from some form of sleep disorder, with insomnia being the most common among these.
Data from the Centers for Disease Control and Prevention (CDC) indicate that nearly 75% of adults in the U.S. exhibit symptoms of sleep disorders, including conditions like sleep apnea, which affects about 25 million adults.
Among the American population, there’s a significant link between sleep health and mental well-being.
A 2023 study by the National Sleep Foundation (NSF) found that embracing healthy sleep habits not only improves sleep health and satisfaction but also reduces depressive symptoms.
The study found that nearly 20% of people experiencing two or more nights of troubled sleep per week show a high prevalence of meeting the diagnostic criteria for depression.
Narcolepsy, a rare sleep disorder, affects approximately 37.7 individuals per 100,000 in the U.S., translating to about 126,191 individuals as of 2023. It is, however, rare in adults aged 60+.
A 2024 survey by Baylor University found that extending sleep by just 46 minutes per night improves mood, resilience, and gratitude while reducing sleep by 37 minutes worsens these traits.
Sleep Needed by Age
Depending on your age and lifestyle, the American Academy of Sleep Medicine suggests that your ideal sleep duration likely falls within the following ranges:
- Newborns (ages 0 to 3 months): 14 to 17 hours of daily sleep, including daytime naps
- Older infants (ages 4 to 11 months): about 12 to 15 hours of sleep daily
- Toddlers (ages 1 to 2 years): between 11 and 14 hours of sleep each night
- Preschoolers (ages 3 to 5): 10 to 13 hours of sleep each night
- School-age children (ages 6 to 13): about nine to 11 hours of sleep nightly
- Teenagers (ages 14 to 17): slightly less sleep, at about eight to 10 hours per night
- Adults (ages 18 to 64): seven to nine hours of sleep each night
- Older adults (ages 65+): around seven to eight hours of sleep
Additionally, an extra hour or two outside the recommended range might be suitable depending on individual factors. However, deviating significantly from these guidelines can lead to various health problems. The adverse effects of insufficient or excessive sleep extend beyond physical health and impact mental health as well.
How Much Sleep Is Recommended for Seniors
The Centers for Disease Control and Prevention (CDC) recommends 7-8 hours of sleep for older adults aged 65+, while 7-9 hours for people aged between 18-64.
How Many Struggle To Stay Asleep by Age?
According to data from the National Center for Health Statistics, 17.8% of adults surveyed in 2020 reported difficulty staying asleep most days or every day over the past 30 days.
Short sleep duration is more prevalent among younger adults aged 25 to 44 years, with men generally reporting higher rates of insufficient sleep compared to women.
The incidence of sleep disturbance varied by age group:
Sleep Difficulties by Other Factors
In 2020, adults from more rural areas and those with family incomes below the federal poverty level (FPL) reported greater challenges falling and staying asleep. Additionally, women experienced more sleep issues than men.
Among ethnic and racial groups, non-Hispanic whites had the highest percentage of adults who had trouble staying asleep.
Sleep Deficiency by State
Sleep deficiency among adults varies significantly across the U.S. In 2022, Hawaii reported the highest rate of sleep deficiency among any state, with nearly 46% of its adult population not getting enough sleep. On the other end of the spectrum, Vermont had the lowest rate of sleep deficiency among the states, with only 30% of its adults not getting enough sleep.
How Many Americans Have Sleep Apnea?
Sleep apnea is a disorder in which breathing repeatedly stops during sleep, causing a temporary lack of oxygen. This triggers a survival reflex that partially awakens the sleeper to resume breathing, disrupting the sleep cycle and preventing restful sleep. This condition not only impacts sleep quality but also places stress on the heart, potentially leading to severe health issues such as high blood pressure.
Sleep apnea is classified into two primary types based on the underlying causes of the disorder: obstructive sleep apnea (OSA), which is caused by a physical blockage of the airway, and central sleep apnea, in which the brain fails to properly regulate breathing.
Fortunately, there are available devices such as CPAP machines, surgical procedures, and medications that can treat both types of sleep apnea.
- More than half of Americans ages 65 and over are at high risk of OSA
- Only about 8% of older adults have undergone testing for the disorder.
- Among those who were tested, 94% received an OSA diagnosis.
This underscores the importance of screening measures to guarantee timely diagnosis and treatment for this vulnerable population, which is becoming a larger and larger share of the U.S. citizenry.
How Sleep Affects Mental and Physical Health
Several studies show how lack of sleep can affect the overall health:
- Research found that poor sleep quality can age the brain by up to 2.6 years, especially in those with multiple sleep problems like trouble falling asleep or staying asleep.
- A study supported by the National Institute on Aging claims older adults with excessive daytime sleepiness and low enthusiasm are at risk of developing pre-dementia conditions.
- Individuals with insomnia are at a higher risk of developing depression, with studies indicating they are twice as likely to experience depressive symptoms compared to those without common sleep disorders.
- Chronic insomnia may cause individuals to develop anxiety disorders over time.
- A study by the American Psychological Association indicates that short periods of sleep loss can increase anxiety symptoms and reduce positive emotional responses.
- Two nights of severe sleep restriction can make you feel 4 years older than your actual age. Feeling extremely sleepy is linked to feeling 10 years older.
- Misaligned circadian rhythms can worsen conditions like anxiety and depression. Sleep deprivation from these disruptions may contribute to emotional instability and high stress levels.
Causes of Sleep Deprivation
Several research sources show many health issues have a direct effect on sleep:
- A lack of Zinc, Magnesium, and calcium could cause sleeplessness. Magnesium regulates GABA and melatonin for relaxation, zinc aids melatonin production, and calcium supports Rapid Eye Movement (REM) sleep through tryptophan. Deficiencies in these minerals can cause restless sleep or insomnia.
- Acid influx, chronic pain, restless legs syndrome, stress, and night terrors can trouble adults in falling asleep.
- Up to 40% of older adults with Parkinson's experience OSA, leading to sleep deprivation.
FAQs
Why is sleep so important?
The brain engages in numerous crucial functions during sleep that are essential for the body's overall well-being. Sleep plays a fundamental role in regulating physical and mental processes, including the metabolism, immune system, and susceptibility to chronic illnesses. Enjoying a good night's sleep offers a range of benefits, such as enhancing social and emotional intelligence, preventing depression, boosting memory and cognitive abilities, reducing the risk factor of heart disease and weight gain, improving calorie regulation, decreasing inflammation, supporting a stronger immune system, and enhancing athletic performance.
What is the perfect amount of sleep?
The perfect amount of sleep depends on your age and lifestyle. Among adults ages 18 to 64, for example, the number of recommended hours of nightly sleep is seven to nine. That said, the importance of sleep goes beyond just the number of hours spent resting; a good sleep environment matters just as much, along with maintaining a consistent sleep schedule to ensure you wake up feeling truly refreshed.
Do naps count toward the recommended seven to nine hours of sleep for adults?
No, the range of seven to nine hours of recommended sleep for most adults refers to hours of night sleep. A nap refers to a brief period of sleep typically taken during the daytime. For adults, the ideal nap duration is generally around 20 to 30 minutes.
This duration allows for a light sleep cycle, enhancing alertness without delving into deep sleep. Furthermore, excessive napping during the day can disrupt nighttime sleep patterns.
How many hours is oversleeping?
For adults, oversleeping is getting, on average, more than 10 hours of sleep a night.
Why do women get less sleep than men?
There are several reasons why women typically sleep less than men, including:
- Women frequently assume the primary caregiving role for children and, later in life, for elderly parents or other relatives.
- Women may be balancing caregiving responsibilities with employment outside the home. Managing these responsibilities results in decreased sleep time.
- Unequal work demands, wages, opportunities, and unpaid labor contribute to higher stress levels, exhaustion, and burnout among women, all of which impact both the quantity and quality of their sleep.
- Hormonal changes can also disrupt sleep patterns. During the latter half of the menstrual cycle, lower progesterone levels can make it harder for many women to sleep. Additionally, hormonal fluctuations during pregnancy, perimenopause, and post-menopause can affect sleep quality.
- Women are twice as likely as men to experience insomnia, partly due to hormonal differences.
- Women are more susceptible to mental health issues like anxiety and depression, which can contribute to sleep disturbances. Many brain chemicals involved in mood regulation are also crucial for sleep regulation.
Bottom Line
The data on sleep statistics underscores the impact of sleep on health, particularly for older adults. About 70 million Americans experience sleep disorders, with insomnia and sleep apnea being the most common.
Research indicates that poor sleep can accelerate brain aging by up to 2.6 years, while even a slight increase in sleep can boost mood and resilience. Nearly 20% of individuals with frequent sleep disturbances are at higher risk of depression. These findings highlight the need for consistent sleep habits, especially among older adults, to improve overall mental and physical health.
Fair Use Statement
You’re welcome to share this insightful article with them for noncommercial purposes, but please include a link to this page on RetirementLiving.com.
Sources
- Robotham, D., Chakkalackal, L., and Cyhlarova, E. Sleep Matters. Mental Health Foundation. Evaluated June 8, 2024.
Link Here - How Much Sleep Do You Really Need? National Sleep Foundation. Evaluated June 8, 2024.
Link Here - Adjaye-Gbewonyo, D., Ng, A., & Black, L. Sleep Difficulties in Adults: United States, 2020. National Center for Health Statistics. Evaluated June 9, 2024.
Link Here - FastStats: Sleep in Adults. Centers for Disease Control and Prevention. Evaluated June 9, 2024.
Link Here - National Sleep Foundation's 2023 Sleep in America Poll. National Sleep Foundation. Evaluated June 9, 2024.
Link Here - National Sleep Foundation's 2024 Sleep in America Poll. National Sleep Foundation. Evaluated June 9, 2024.
Link Here - Sleep Apnea. Cleveland Clinic. Evaluated June 10, 2024.
Link Here - Jansen, E. Sleep 101: Why Sleep Is So Important to Your Health. University of Michigan School of Public Health. Evaluated June 10, 2024.
Link Here - Why sleep is essential for health. Medical News Today. Evaluated June 11, 2024.
Link Here - Better sleep: Why it’s important for your health and tips to sleep soundly. UC Davis Health. Evaluated June 11, 2024.
Link Here - Summer, J., & Singh, A. Napping: Benefits and Tips. Sleep Foundation. Evaluated June 11, 2024.
Link Here - Conroy, D. 3 Reasons Women Are More Likely to Have Insomnia. Michigan Medicine. Evaluated June 11, 2024.
Link Here - Grigson, N. 5 Reasons Why Women Need More Sleep Than Men. Sleep Advisor. Evaluated June 11, 2024.
Link Here - Braley, T., et al. Recognition and Diagnosis of Obstructive Sleep Apnea in Older Americans. Journal of the American Geriatrics Society. Evaluated June 18, 2024.
Link Here - Getting more sleep leads to increased gratitude, resilience, and flourishing. Associated Professional Sleep Societies. Evaluated November 11, 2024.
Link Here - New insights on sleep's impact on mental well-being. American Academy of Neurology. Published October 23, 2024. Evaluated November 11, 2024.
Link Here - Victoire L. et. al, Sleep patterns and brain health in aging. American Academy of Neurology. Published November 6, 2024. Evaluated November 11, 2024.
Link Here - Liu Y, Carlson SA, Wheaton AG, Greenlund KJ, Croft JB. Sleep Disorder Symptoms Among Adults in 8 States and the District of Columbia, 2017. National Center for Chronic Disease Prevention and Health Promotion. Published December 30, 2021. Evaluated November 11, 2024.
Link Here - Understanding sleep and mental health. Mind.org. Published May 2020. Evaluated November 11, 2024.
Link Here - The link between sleep disorders and mental illness. UTSW Medical Center. Published May 22, 2017. Evaluated November 11, 2024.
Link Here - 3 nutrient deficiencies that are ruining your sleep schedule. Times of India. Published February 15, 2023. Evaluated November 11, 2024.
Link Here - Sleep deprivation makes people anxious and irritable. APA. Published December 12, 2023. Evaluated November 11, 2024.
Link Here - Leonie J. T. B. and John A. Sleep and subjective age: protect your sleep if you want to feel young. Royal Society Publishing. Published March 27, 2024. Evaluated November 11, 2024.
Link Here - Sleep disorders in Parkinson’s disease. Parkinson’s Foundation. Evaluated November 11, 2024.
Link Here - Magdalena M. et. al,. Prevalence and Geographic Patterns of Self-Reported Short Sleep Duration Among US Adults, 2020. Prev Chronic Dis 2023. Published on June 29, 2023. Evaluated November 11, 2024.
Link Here - Dr. Lulu G. and Lucy B. Circadian Rhythm. Sleep Foundation. Published March 15, 2024. Evaluated November 11, 2024.
Link Here - Maurice M. O. et. al., Prevalence and incidence of narcolepsy symptoms in the US general population. Sleep Medicine X. Published November 30, 2023. Evaluated November 11, 2024.
Link Here