To borrow a famous opener from classic literature: It was the best of zzz’s. It was the worst of zzz’s. The first annual The State of America’s Sleep Study shows that sleep quality for American adults varies widely. Some of us are doing OK. Others, not so much. Things like your age, gender and marital status, along with your physical and financial health, can make a big difference.

Who Is Getting a Good Night’s Rest? Retired Guys

Based on a comprehensive set of responses from 2019 survey data, the general demographic most likely to report getting the best sleep is a 55+-year-old male who is married and in good health physically and financially. Not surprising for someone living a life with good balance.

Here’s how the profile of this super sleeper comes together:

• Generally, sleep quality seems to improve as you age. Of those who say they get excellent sleep, Boomers (36%) made up the largest percentage. Gen Xers (25%), Millennials (26%) and Gen Zers (5%) lagged far behind.
• The gender equality gap may be tightening in many aspects of life – unfortunately, not with sleep. Nearly 6 in 10 men report getting excellent sleep (58%), while the opposite is true for women. About the same percentage of females (57%) say they get poor sleep.
• Even if your partner snores or steals the covers, sleeping next to a loved one can be a good thing. Married sleepers are far more likely to report excellent sleep (46%) than singles who never married (28%) and those who are divorced or separated (13%).
• People who get regular exercise sleep the best. 57% of survey responders who exercise a minimum of 2 hours a week consider themselves excellent sleepers. Moderate activities, like brisk walks, water aerobics and power yoga, are great options for getting better sleep.
• Money matters. Whether it’s saving up to cover unexpected expenses, retirement or a dream vacation, having at least a few dollars in the bank leads to better sleep quality. (However, income isn’t as big of a factor as you might think. Poor sleepers make $65,160 a year on average, while excellent sleepers take home just 10% more.)
• It might appear obvious after seeing all the factors come together, but it’s easier to sleep soundly when you minimize stress related to work or money, maintain healthy interpersonal relationships and stay active.

Moms Are among the Most Sleep Deprived

If older men are the gold standard for sleep, you could say mothers are terrible, horrible, no good, very bad sleepers.

71% percent of all women with children under 18 years old living at home report restless nights. (It’s a double whammy for Millennial moms who, as previously discussed, are of a generation that sleeps poorly anyway.) Perhaps it’s getting up to take care of sick or scared kids, and worrying about their overscheduled lives, that keeps moms tossing and turning.

When the kids want a dog, cat or fish, things can get even worse for mom. Pet owners represent 70% of poor sleepers.

Better Sleep Doesn’t Have to Be Pure Fiction

While you can’t change how old you are, and while you aren’t always able to quickly find a more rewarding job or send the kids off to their grandparents’ house for the next decade, you don’t have to write off getting high-quality, restorative sleep.

If you’re like the thousands of others we surveyed who take too long to doze off, sleep less than the recommended 7-8 hours and wake up feeling tired, you can start by taking the right approach to sleep. Follow our top sleep tips and set up your bedroom for sleep. Plus, consider investing in a new mattress if yours is from the Shakespearean era.

And next time you’re craving a mid-afternoon latte, skip it and put that fiver in the bank. You might have miles to go before you can afford retirement, college or a new car, but not nearly as long before you’ll be sleeping better. (Our apologies, Mr. Frost.)

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Methodology

2,000 surveys were fielded between April 10-18, 2019, among a representative sample of U.S. adults (age 18+), using a questionnaire lasting approximately 15 minutes. Sample size provides a confidence interval of ±2.19% at 95%. The sample was provided by Dynata, one of the largest online sample providers in the country.

Respondent Profile

Sleep Index

Analysis was conducted to establish a Sleep Index (SI) that can be used to track America’s sleep quality over time. The SI is calculated using the following questions:

Q2. On average, how would you describe your sleep within the past two weeks?

Q7. Within the past two weeks, how often have you felt the following when you wake up in the morning?

The multiplicative index was scaled so the average score is 100. The index was used to create three groups, as depicted below, for analysis purposes.

Worst Sleepers In America

Worst Sleeper Persona

(Personas are constructs based on worst sleeper data, reported in the next section)

There’s actually a tie for the worst sleeper in America.

First, we have Jessica, a young mom in her early 30s. She is married and has two kids. In addition to being the primary caregiver/household manager in the family, she also works part time. With everything going on in her life, she almost never gets the recommended 7-8 hours sleep. And it often takes her more than 30 minutes to fall asleep even when she can get to bed at a reasonable hour. Jessica often finds herself waking up in the night, sometimes because of the kids, sometimes because of concerns about finances, work or her relationships. When that happens, she often has trouble getting back to sleep. Often the dog sleeps in her bed, and sometimes one of the kids crawls in bed with her as well. Needless to say, Jessica rarely feels rested when she gets up in the morning, and she often experiences aches and pains when she wakes up. She knows she needs to get more sleep, but she just can’t seem to make it happen.

Jessica’s life is fraught with stress. She and her husband tend to live paycheck to paycheck, although they do try to save a little – mostly toward their young children’s college education, for future expenses and for vacations. But it’s never enough. Jessica and her husband have a challenging relationship – due to the stresses of raising children, limited resources and living overscheduled lives. Jessica doesn’t make it easier on herself when it comes to sleep. To unwind she often has a couple of drinks in the evening. She often eats right before bed, checks social media and email, and starts working on the next day’s task list – she goes to bed with things on her mind and her stomach. She rarely exercises, usually only a couple of hours a week – she figures that her job and having to chase the kids gives her the exercise she needs.

Virtually tied with Jessica as America’s worst sleeper is Emma. She’s a college student on the West Coast, working part time and, like Jessica, living paycheck to paycheck. She has several roommates – who do the things college roommates do. Between school, work and her college activities, she’s often up late and up early – she hates early morning classes and rarely does well in them. Emma almost always feels tired, but she tends to shrug it off, telling herself she’s young and can handle it. Like Jessica, Emma is a late-night eater. Her bedtime routine usually includes checking her social media and catching up on her favorite shows on her tablet.

Emma hates her job. She doesn’t get along with her boss or her coworkers. The work isn’t at all fulfilling, but it does pay the bills and helps her set aside a little money each week for things she likes to splurge on. Between work and school and always feeling tired, Emma needs caffeine to keep her going. Sometimes she’s having coffee or cola well into the evening.

Worst Sleeper Data

Who are the Worst Sleepers in America?

• Women represent 57% of poor sleepers in America and 42% of excellent sleepers (Index 86)
• Younger generations
  • Adult Gen Zs, 18 through 22, represent 10% of poor adult sleepers / 5% of excellent adult sleepers (Index 70)
  • Millennials make up 34% of poor sleepers / 26% of excellent sleepers (Index 85)
• Students (18 years old and above) represent 7% of poor adult sleepers / 3% of excellent adult sleepers (Index 67). While students represent a small percentage of poor sleepers, they are twice as likely to be poor rather than excellent sleepers.
  • 80% of women students (18 years old and above) are poor sleepers (vs. 53% men students)
• Adults with children under 18 at home make up 34% of poor sleepers / 22% of excellent sleepers (Index 83)
  • 71% of women with children under 18 at home are poor sleepers vs. 56% men with children at home
• Pet owners represent 70% of poor sleepers / 61% of excellent sleepers (Index 92)
• People who feel stressed. Specifically, panelists who felt stressed often or very often in the two weeks preceding the research represented 50% of poor sleepers / 16% of excellent sleepers (Index 54)
• Financially stressed people. Adults who:
  • Agree (somewhat or completely) that they are concerned about their own financial future represent 72% of poor sleepers / 55% of excellent sleepers (Index 85)
  • Earn lower income are poor sleepers: Those with an income under $25K represent 22% of poor sleepers / 17% of excellent sleepers (Index 89). The average income for Poor sleepers = $65K / Excellent sleepers=$72K
  • Agree (somewhat or completely) that they live paycheck to paycheck represent 56% of poor sleepers / 38% of excellent sleepers (Index 125)
  • Disagree (somewhat or completely) that they usually save money so they can splurge a little make up 33% of poor sleepers / 21% of excellent sleepers (Index 81)
  • Agree (somewhat or completely) that they generally have enough money to pay for only the necessities represent 52% of poor sleepers / 41% of excellent sleepers (Index 88)
  • Disagree (somewhat or completely) that they regularly save money for unforeseen home expenses represent 40% of poor sleepers / 21% of excellent sleepers (Index 75)
  • Disagree (somewhat or completely) that they save money to pay for their children’s college education make up 43% of poor sleepers / 27% of excellent sleepers (Index 63)
  • Disagree (somewhat or completely) that they regularly save money, so they have enough for retirement make up 45% of poor sleepers / 25% of excellent sleepers (Index 73)
  • Disagree (somewhat or completely) that they typically buy what they want when they want it make up 43% of poor sleepers / 31% of excellent sleepers (Index 83)
  • Disagree (somewhat or completely) that they regularly save money for vacation represent 46% of poor sleepers / 28% of excellent sleepers (Index 82)
  • Disagree (somewhat or completely) that they regularly save money for unforeseen medical expenses represent 48% of poor sleepers / 28% of excellent sleepers (Index 77)
• Adults with stressful work environment, specifically, those who:
  • Agree (somewhat or completely) that they are under pressure at work represent 44% of poor sleepers / 30% of excellent sleepers (Index 78)
  • Disagree (somewhat or completely) that they work in a friendly or respectful work environment, or that they enjoy their work or the people they work with, or that they feel valued at work represent 20% of poor sleepers / 10% of excellent sleepers (Index: 70)
• Adults in difficult relationships. People who agree (completely or somewhat) to having a difficult relationship with their spouse/partner represent 16% of poor sleepers / 9% of excellent sleepers (Index 81)
• People who do not like exercising. People who disagree (completely or somewhat) that they enjoy exercising represent 26% of poor sleepers / 21% of excellent sleepers (Index 91)
• People with physical pain.
  • People who experience pain when sitting or standing represent 39% of poor sleepers / 19% of excellent sleepers (Index 68)
  • People who experience pain when lying down represent 29% of poor sleepers / 9% excellent sleepers (Index 57)
• People experiencing psychological pain.
  • People who were recently diagnosed with a medical condition (e.g., anxiety, depression, cancer) represent 25% of poor sleepers / 9% of excellent sleepers (Index 62)
  • People who recently lost a loved one represent 15% of poor sleepers / 10% of excellent sleepers (Index 81)

Best Sleepers In America

Persona

(Personas are constructs based on best sleeper data, reported in the next section)

The best sleeper in America is Larry, a 70-something retiree. Larry and his wife are Empty Nesters, living in an upscale neighborhood in the suburbs in the Midwest. Larry almost always gets 7-8 hours of sleep and feels rested in the morning. He is relatively pain-free when he wakes up – especially for someone his age. Larry takes sleep very seriously. He rarely has a bedtime snack and avoids caffeine entirely. His bedtime routine includes reading – but no social media or email. Because of this Larry’s usually asleep almost as soon as his head hits the pillow, and he rarely wakes up in the night.

Larry feels his life is fulfilling. He’s got a great relationship with his wife and the two of them have several close friends. He has several interests and hobbies he enjoys, including attending plays and concerts. He watches news on TV and is concerned about terrorism and immigration. However, it doesn’t affect his sleep. He does some light exercising, but nothing too strenuous. In fact, nothing in Larry’s life is very strenuous. He lives a relatively stress-free life.

Best Sleeper Supporting Data

Who are the Best Sleepers in America?

• Men represent 43% of poor sleepers / 58% of excellent sleepers (Index 115)
• Older generations
  • Boomers make up 22% of poor sleepers / 36% of excellent sleepers (Index 124)
  • Silent Generation represents 3% of poor sleepers / 8% of excellent sleepers (Index 150). While the Silent Generation represents a small percentage of excellent sleepers, Silents are more than twice as likely to be excellent than poor sleepers.
• Retired adults make up 16% of poor sleepers / 28% of excellent sleepers (Index 132)
• People who do not feel stressed. Specifically, panelists who rarely or never felt stressed in the two weeks preceding the research represent 14% of poor sleepers / 47% of excellent sleepers (Index 164)
• Empty Nesters/people without children represent 66% of poor sleepers / 78% of excellent sleepers (Index 107)
• People who do not own a pet make up 30% of poor sleepers / 39% of excellent sleepers (Index 114)
• Adults with a bachelor’s degree or higher make up 35% of poor sleepers / 46% of excellent sleepers (Index 112)

• Financially comfortable people and those who plan ahead. Adults who:
  • The average Income for Poor sleepers = $65K / Excellent sleepers=$72K
  • Agree (somewhat or completely) that they regularly save money for unforeseen home expenses make up 42% of poor sleepers / 59% of excellent sleepers (Index 116)
  • Agree (somewhat or completely) that they regularly save money, so they have enough for retirement represent 36% of poor sleepers / 52% of excellent sleepers (Index 118)
  • Agree (somewhat or completely) that they typically buy what they want when they want it represent 36% of poor sleepers / 49% of excellent sleepers (Index 116)
  • Agree (somewhat or completely) that they regularly save money for vacation represent 36% of poor sleepers / 50% of excellent sleepers (Index 114)
• Adults with positive experiences at work. People who:
  • Agree (somewhat or completely) that they work in a friendly environment make up 74% of poor sleepers / 84% of excellent sleepers (Index 100)
  • Agree (somewhat or completely) that they work in a respectful environment comprise 71% of poor sleepers / 81% of excellent sleepers (Index 101)
  • Agree (somewhat or completely) that they enjoy the people they work with comprise 71% of poor sleepers / 81% of excellent sleepers (Index 103)
  • Agree (somewhat or completely) that they feel valued at work represent 59% of poor sleepers / 75% of excellent sleepers (Index 106)
  • Agree (somewhat or completely) that they enjoy the work they do a lot represent 65% of poor sleepers / 77% of excellent sleepers (Index 103)
• Adults in positive and meaningful relationships. People who:
  • Agree (somewhat or completely) that they have a great relationship with their spouse/partner comprise 77% of poor sleepers / 88% of excellent sleepers (Index 110)
  • Agree (somewhat or completely) that they have deep, meaningful friendships with people outside of their family make up 54% of poor sleepers / 61% of excellent sleepers (Index 107). While the Index is not quite 110, it is very different than the Index among adults who disagree (somewhat or completely) (Index 83).
  • Agree (somewhat or completely) that they enjoy spending time with extended family make up 59% or poor sleepers / 67% of excellent sleepers (Index 105). While the Index is not quite 110, it is different than the Index among adults who disagree (somewhat or completely) (Index 81) and the difference in percentage between poor and excellent sleeper is statistically significant.
• Adults who enjoy exercising. People who agree (somewhat or completely) that they enjoy exercising make up 52% of poor sleepers / 60% of excellent sleepers (Index 106). While the Index is not quite 110, it is different than the Index among adults who disagree (somewhat or completely) (Index 91) and the difference in percentage between poor and excellent sleeper is statistically significant.
• Adults who enjoy staying up on the news. People who agree (strongly or somewhat) that they enjoy watching/listening/reading the news every day make up 50% of poor sleepers / 64% of excellent sleepers (Index 110)
• Adults who feel positively about current affairs and the state of the economy. Specifically, adults who:
  • Agree (somewhat or strongly) that they feel good about the economy make up 30% of poor sleepers / 43% of excellent sleepers (Index 117)
  • Agree (somewhat or strongly) that they believe that the country is headed in the right direction make up 26% of poor sleepers / 34% of excellent sleepers (Index 115)
  • Agree (somewhat or strongly) that they are confident in the administration make up 25% of poor sleepers / 34% of excellent sleepers (Index 117)
  • Agree (somewhat or strongly) that they have a high level of confidence in the stock market represent 18% of poor sleepers / 26% of excellent sleepers (Index 116)

Survey Details: Better Sleep Council May 2019

Men earn bragging rights when it comes to bedtime performance

When focusing on specific habits that contribute to a good night’s sleep, men stood out in the bedroom.

• Men have a strict bedtime that they follow daily – even on the weekends
  • Men (14%) are more likely to say this than women (8%)
• 16% of men are more likely than women to feel refreshed almost all the time after waking up
• Men claim to be better in bed than women
  • 10% of men rate the quality of their sleep as excellent in comparison to 6% of women who believe they get excellent quality sleep
• Almost a quarter (22%) of men are more likely than women to say that they never have a caffeinated beverage past noon

Women need a tad more practice in bed

Women tend to place a higher priority on sleep than men do, but that doesn’t mean that they don’t need a little help in the bedroom.

• Women are more likely to be stressed about getting enough sleep and making it count
  • Almost a quarter of women (23%) feel as if their stress level is higher than most people they know, compared to men (16%)
• Women find that the more in bed, the merrier, whereas more men than women report sleeping alone.
  • 20% of women are more likely than men to sleep with their pets
  • 15% of women are more likely than men to say that they sleep with their partner, kids, pets, etc.
• Women are less likely than men to drink before bed
  • 60% of women say they rarely/never drink alcohol before going to sleep, compared to nearly half of men who say the same (47%)
• More women than men report having problems in bed.
  • Almost half of women (40%) are more likely than men to occasionally have trouble going to sleep and/or staying asleep, more often than they would like
• Women want to stay in bed longer than men do
  • 12% of women are more likely to hit their snooze buttons on their alarms several times before getting out of bed, compared to 6% of men

Both men and women are satisfied by getting quality sleep

This is where men and women see eye-to-eye when it comes to “doing it” in the bedroom.

• Almost half of respondents claim they can “do it” for 7-8 hours
  • 44% of all respondents are getting 7-8 hours of sleep a night
• Over half of American adults (60%) have a mattress that’s less than 7 years old
• 77 million American adults (24%) claim they have no electronics in their bedroom, not even a television

Survey Details: Better Sleep Council May 2018

Work, Marriage and Geography Affect How Women Sleep

Women are not getting enough sleep, but the amount of sleep they do get is tied to many factors in their lives.

Women understand the importance of sleep

While women know how necessary sleep is to their health, most are just not getting enough.

• One-third of female respondents feel that a balanced lifestyle requires a proper diet, regular exercise and a good night’s sleep

Divorce keeps women up at night

Marital status plays a role in how well women are sleeping.

• Women who are divorced or separated were 9% more likely than single women to get at most 5 hours of sleep each night
• Divorced and separated women were 6% more likely than married women to say they get, at most, 5 hours of sleep a night

Work outside the home means better sleep

Work, and the type of work, plays a role in the amount of rest women get.

• Women who do not work outside the home were 8% more likely than all other women to get less sleep than they need
• Female business professionals aren’t tossing and turning – they’re among the most likely to get a good night’s sleep

Where to live to sleep well

Where a woman lives impacts how well she sleeps at night.

• Women living in the populous Northeast and West Coast have more trouble sleeping than people in other regions

Minority women are losing sleep

It’s clear that minority women have a greater sleep deficit than white women.

• 27% of Hispanic women report not getting enough sleep
• 22% of African-American women say they don’t get enough sleep
• 13% of white women report not sleeping enough

Survey Details: Better Sleep Council, 2005

Women Appreciate Slumber

Women struggle the most to get good sleep, but they also see the importance of sleep.

Stress impacts women’s shut-eye

Stress makes sleep hard for everyone, but women in particular are finding themselves wide-eyed over stress.

• 19% of individuals ages 45-64 admit to losing sleep due to stress a few nights per week, but
• 26% of women report trouble sleeping at least once a week compared to only 16% of men, making them less likely to get good sleep

Women know sleep matters

They might have trouble sleeping, but women in general think sleep is important.

• 27% of women say sleep is the most important component to their overall well-being
• 16% of women would try getting a good night’s sleep to improve their overall wellness
• 31% of suburban moms are likely to make sleep a priority
• 50% of women with children agree that sleep is the best way to recharge, nine points higher than women without children
• 45% of women agree they feel most refreshed after a good night’s sleep
• 26% of women are likely to invest in a mattress as an in-home wellness item