Sleep has become something to optimize. Consistent bedtimes, blue-light glasses, white noise machines, supplements, and wearable trackers all promise to improve rest. The interest makes sense: In 2024, 30.5% of U.S. adults reported sleeping less than seven hours a night.
kAmqFE 2 36EE6C ?:89EE:>6 C@FE:?6 42??@E 255C6DD 6G6CJ C62D@? D@>6@?6 D=66AD A@@C=J] $=66A 2A?62[ :?D@>?:2 5:D@C56C[ C6DE=6DD =68D DJ?5C@>6[ 2?5 4:C425:2? C9JE9> 5:D@C56CD 2C6 >65:42= 4@?5:E:@?D E92E 492?8:?8 365E:>6 C@FE:?6D >2J 5@ =:EE=6 E@ 255C6DD[ 2D k2 9C67lQ9EEADi^^HHH]D=66A:?8]4@>^Qm$=66A:?8]4@>k^2m 6I2>:?6D 96C6]k^Am
k9bm$=66A wJ8:6?6 xD x>A@CE2?E[ 3FE xE w2D {:>:EDk^9bm
kAm$=66A 9J8:6?6 C676CD E@ 3692G:@CD 2?5 6?G:C@?>6?E2= 724E@CD E92E DFAA@CE 962=E9J D=66A] r@>>@? C64@>>6?52E:@?D :?4=F56 >2:?E2:?:?8 4@?D:DE6?E D=66A 2?5 H2<6 E:>6D[ <66A:?8 E96 365C@@> 4@@= 2?5 BF:6E[ =:>:E:?8 3C:89E =:89E 367@C6 365[ 6I6C4:D:?8 C68F=2C=J[ 2?5 2G@:5:?8 =2C86 >62=D[ 2=4@9@=[ @C 42776:?6 E@@ 4=@D6 E@ 365E:>6]k^Am
kAm%96 3@5JVD :?E6C?2= 4=@4< C6DA@?5D E@ 4F6D[ :?4=F5:?8 =:89E[ 52C<?6DD[ 2?5 D=66A D4965F=6D[ 96=A:?8 C68F=2E6 H96? 2 A6CD@? 766=D 2H2<6 @C C625J E@ D=66A] q642FD6 E96D6 923:ED 255C6DD 4@>>@? 3692G:@C2= 2?5 6?G:C@?>6?E2= 32CC:6CD[ E96J 2C6 2 AC24E:42= 7:CDE DE6A] u@C E9@D6 H9@D6 5:77:4F=E:6D DE6> 7C@> :CC68F=2C D4965F=6D @C @E96C =:76DEJ=6 724E@CD[ 492?8:?8 E9@D6 A2EE6C?D >2J :>AC@G6 D=66A]k^Am
kAmx?DF77:4:6?E D=66A :D 2DD@4:2E65 H:E9 2? :?4C62D65 C:D< @7 4@?5:E:@?D :?4=F5:?8 k2 9C67lQ9EEADi^^HHH]454]8@G^45:^:?5:42E@C\567:?:E:@?D^D=66A]9E>=Qm@36D:EJ[ 5:236E6D 2?5 9JA6CE6?D:@?k^2m[ 2D H6== 2D 962CE 5:D62D6[ DEC@<6[ 2?I:6EJ 2?5 56AC6DD:@?]k^Am
kAmqFE D=66A 9J8:6?6 :D 2 DE2CE:?8 A@:?E[ ?@E 2 F?:G6CD2= EC62E>6?E] $@>6@?6 42? 7@==@H C64@>>6?565 923:ED 2?5 DE:== DECF88=6 3642FD6 E96 F?56C=J:?8 AC@3=6> :D A9JD:@=@8:42=[ ?6FC@=@8:42=[ ADJ49@=@8:42=[ @C C6=2E65 E@ 2?@E96C >65:42= 4@?5:E:@?]k^Am
k9bm(96? !@@C $=66A |2J $:8?2= $@>6E9:?8 |@C6 $6C:@FDk^9bm
kAm%96 5:DE:?4E:@? 36EH66? @442D:@?2= A@@C D=66A 2?5 2 D=66A 5:D@C56C :D ?@E 2=H2JD @3G:@FD]k^Am
kAm~3DECF4E:G6 D=66A 2A?62 42FD6D E96 FAA6C 2:CH2J E@ 364@>6 C6A62E65=J 3=@4<65 5FC:?8 D=66A[ C65F4:?8 @C DE@AA:?8 2:C7=@H] (2C?:?8 D:8?D :?4=F56 =@F5 D?@C:?8[ 3C62E9:?8 E92E DE2CED 2?5 DE@AD[ 82DA:?8 7@C 2:C[ 2?5 D:8?:7:42?E 52JE:>6 D=66A:?6DD] %96 }2E:@?2= w62CE[ {F?8[ 2?5 q=@@5 x?DE:EFE6 ?@E6D E92E 2? 6DE:>2E65 k2 9C67lQ9EEADi^^HHH]?9=3:]?:9]8@G^?6HD^a_ab^DEF5J\6IA=2:?D\:?4C62D65\42C5:@G2D4F=2C\C:D<D\A6@A=6\@3DECF4E:G6\D=66A\2A?62Qmdc >:==:@? &]$] 25F=EDk^2m 92G6 @3DECF4E:G6 D=66A 2A?62]k^Am
kAmx?D@>?:2 5:D@C56C :?G@=G6D A6CD:DE6?E 5:77:4F=EJ 72==:?8 2D=66A[ DE2J:?8 2D=66A[ @C @3E2:?:?8 C6DE@C2E:G6 D=66A 56DA:E6 256BF2E6 @AA@CEF?:EJ E@ D=66A] #6DE=6DD =68D DJ?5C@>6 42? 4C62E6 2? F?4@>7@CE23=6 FC86 E@ >@G6 E96 =68D[ A2CE:4F=2C=J 5FC:?8 C6DE] r:C425:2? C9JE9> 5:D@C56CD @44FC H96? 2 A6CD@?VD :?E6C?2= D=66A\H2<6 E:>:?8 364@>6D >:D2=:8?65 H:E9 52:=J =:76]k^Am
kAm}2C4@=6ADJ :D =6DD 4@>>@? 3FE 42? 42FD6 6IEC6>6 52JE:>6 D=66A:?6DD 2?5[ :? D@>6 A6@A=6[ DF556? >FD4=6 H62<?6DD]k^Am
kAm#6A62E65 82DA:?8[ =@F5 D?@C:?8[ 49C@?:4 72E:8F6 56DA:E6 DF77:4:6?E E:>6 :? 365[ 6I46DD:G6 52JE:>6 D=66A:?6DD[ @C A6CD:DE6?E 5:77:4F=EJ DE2J:?8 2D=66A 42? ;FDE:7J 2 4@?G6CD2E:@? H:E9 2 962=E942C6 AC@76DD:@?2=] s:28?@D:D C6BF:C6D 4=:?:42= 6G2=F2E:@? C2E96C E92? D6=7\2DD6DD>6?E]k^Am
k9bm(9J $=66A v2586ED r2?VE s:28?@D6 |65:42= r@?5:E:@?Dk^9bm
kAm(62C23=6 D=66A EC24<6CD[ D>2CE >2EEC6DD6D[ 2?5 D=66A\D4@C:?8 2AAD 42? 6DE:>2E6 D=66A 5FC2E:@?[ >@G6>6?E[ 962CE C2E6[ 2?5 @E96C >62DFC6>6?ED[ @7E6? EC2?D=2E:?8 E96> :?E@ 2 ?:89E=J D4@C6]k^Am
kAm%92E :?7@C>2E:@? 42? 96=A :56?E:7J A2EE6C?D] $@>6@?6 >2J ?@E:46 E92E E96:C D=66A D4965F=6 492?86D 5C2>2E:42==J @? H66<6?5D @C E92E 46CE2:? 3692G:@CD 4@:?4:56 H:E9 A@@C6C C6DE] %96 52E2 42? 2=D@ AC@G:56 4@?E6IE 7@C 4@?G6CD2E:@?D H:E9 962=E942C6 AC@76DD:@?2=D]k^Am
kAmqFE H6==?6DD EC24<:?8 2?5 >65:42= 5:28?@D:D 2C6 5:776C6?E E9:?8D]k^Am
kAm%96 p>6C:42? p4256>J @7 $=66A |65:4:?6 ?@E6D E92E H9:=6 k2 9C67lQ9EEADi^^22D>]@C8^25G@424J^A@D:E:@?\DE2E6>6?ED^D=66A\2AAD\2?5\56G:46D\E92E\D6=7\2DD6DD\C:D<\@7\@3DECF4E:G6\D=66A\2A?62^Qmusp\4=62C65 2AAD 2?5 56G:46Dk^2m 42? 96=A 2DD6DD E96 C:D< @7 @3DECF4E:G6 D=66A 2A?62[ E96J 92G6 46CE2:? =:>:E2E:@?D 2?5 >2J ?@E AC@G:56 E96 D2>6 =6G6= @7 :?7@C>2E:@? 2D 2 4=:?:42= D=66A 6G2=F2E:@?] %96 usp D:>:=2C=J DA64:7:6D E92E @G6C\E96\4@F?E6C 56G:46D 2DD6DD:?8 D=66A 2A?62 C:D< 2C6 ?@E :?E6?565 E@ C6A=246 EC25:E:@?2= 5:28?@DE:4 >6E9@5D DF49 2D A@=JD@>?@8C2A9J]k^Am
kAm$=66A D4@C6D 42? 364@>6 4@F?E6CAC@5F4E:G6 H96? FD6CD 368:? 492D:?8 2? :562= ?F>36C C2E96C E92? 4@?D:56C:?8 9@H E96J 766=] p >65:@4C6 D4@C6 5@6D ?@E ?646DD2C:=J >62? D@>6E9:?8 :D >65:42==J HC@?8[ ;FDE 2D 2 C62DDFC:?8 D4@C6 42??@E CF=6 @FE 2 5:D@C56C]k^Am
k9bmq6EE6C $=66A $E2CED (:E9 x56?E:7J:?8 E96 #@@E r2FD6k^9bm
kAm$=66A AC@3=6>D 42? 92G6 >2?J @G6C=2AA:?8 42FD6D] $EC6DD[ 2?I:6EJ[ 2?5 56AC6DD:@? 42? 27764E E96 23:=:EJ E@ 72== @C C6>2:? 2D=66A] r9C@?:4 A2:? >2J 42FD6 C6A62E65 2H2<6?:?8D] w@C>@?2= 492?86D[ >65:42E:@?D[ 2?5 >65:42= 4@?5:E:@?D 42? 2=E6C D=66A BF2=:EJ @C E:>:?8] qC62E9:?8 5:D@C56CD 42? :?E6CCFAE D=66A 6G6? H96? D@>6@?6 DA6?5D 256BF2E6 E:>6 :? 365]k^Am
kAm{:76DEJ=6 724E@CD C6>2:? A2CE @7 E96 6BF2E:@?] (@C< D4965F=6D[ 42776:?6[ 2=4@9@=[ ?:89EE:>6 =:89E 6IA@DFC6[ 2?5 :?4@?D:DE6?E D=66A E:>6D 42? 2== 4@?EC:3FE6]k^Am
kAm%92E 4@>A=6I:EJ :D @?6 C62D@? :?5:G:5F2=:K65 6G2=F2E:@? >2EE6CD] p A6CD@? H9@D6 D=66A :D 5:DCFAE65 3J @3DECF4E:G6 D=66A 2A?62 ?665D 2 5:776C6?E 2AAC@249 7C@> D@>6@?6 6IA6C:6?4:?8 :?D@>?:2[ C6DE=6DD =68D DJ?5C@>6[ @C 2 4:C425:2? C9JE9> 5:D@C56C]k^Am
kAmw62=E942C6 AC@76DD:@?2=D >2J C6G:6H D=66A A2EE6C?D[ >65:42= 9:DE@CJ[ >65:42E:@?D[ 2?5 @E96C DJ>AE@>D 367@C6 56E6C>:?:?8 H96E96C 255:E:@?2= E6DE:?8 :D 2AAC@AC:2E6] s6A6?5:?8 @? E96 DFDA64E65 42FD6[ 6G2=F2E:@? 42? :?4=F56 2 D=66A DEF5J[ 24E:8C2A9J[ @C 3=@@5 E6DE:?8 7@C 4@?5:E:@?D E92E 42? 27764E D=66A]k^Am
k9bm(96? E@ %2=< E@ 2 w62=E942C6 !C@76DD:@?2=k^9bm
kAmp 76H C6DE=6DD ?:89ED 86?6C2==J 5@ ?@E :?5:42E6 2 D=66A 5:D@C56C] !6CD:DE6?E AC@3=6>D 2C6 5:776C6?E]k^Am
kAm|65:42= 6G2=F2E:@? >2J 36 2AAC@AC:2E6 H96? D=66A 5:77:4F=E:6D 4@?E:?F6 7@C D6G6C2= H66<D[ :?E6C76C6 H:E9 H@C< @C 52:=J 7F?4E:@?:?8[ @C 42FD6 DF3DE2?E:2= 52JE:>6 D=66A:?6DD] {@F5 D?@C:?8 244@>A2?:65 3J 82DA:?8 @C A2FD6D :? 3C62E9:?8 2=D@ H2CC2?ED 2EE6?E:@?] $@ 5@6D D=66A:?6DD E92E 4C62E6D 2 D276EJ 4@?46C? H9:=6 5C:G:?8[ H@C<:?8[ @C 42C:?8 7@C @E96CD]k^Am
kAm&?EC62E65 D=66A 2A?62[ 7@C 6I2>A=6[ k2 9C67lQ9EEADi^^HHH]454]8@G^962CE\5:D62D6^23@FE^D=66A\2?5\962CE\962=E9]9E>=Qm:?4C62D6D E96 C:D<k^2m @7 42C5:@G2D4F=2C AC@3=6>D :?4=F5:?8 9:89 3=@@5 AC6DDFC6[ 962CE 2EE24< 2?5 DEC@<6] |@C6 3C@25=J[ E96 }2E:@?2= w62CE[ {F?8 2?5 q=@@5 x?DE:EFE6 6DE:>2E6D E92E k2 9C67lQ9EEADi^^HHH]?9=3:]?:9]8@G^D4:6?46^D=66A\D4:6?46\2?5\D=66A\5:D@C56CDQmd_ >:==:@? E@ f_ >:==:@? p>6C:42?Dk^2m 92G6 D=66A @C H2<67F=?6DD 5:D@C56CD]k^Am
kAm%96 8@2= :D ?@E E@ :?E6CAC6E 6G6CJ 5:77:4F=E ?:89E 2D 6G:56?46 @7 5:D62D6] xE :D E@ C64@8?:K6 H96? 2EE6>AED 2E D6=7\@AE:>:K2E:@? 2C6 72:=:?8 E@ D@=G6 2 A6CD:DE6?E AC@3=6>] pE E92E A@:?E[ 2?@E96C 56G:46 @C ?:89EE:>6 C@FE:?6 >2J 36 =6DD FD67F= E92? 5:D4FDD:?8 E96 A2EE6C? H:E9 2 BF2=:7:65 962=E942C6 AC@76DD:@?2=]k^Am
k9bm(96? q6EE6C $=66A w23:ED pC6?’E t?@F89k^9bm
kAmw62=E9J D=66A 923:ED DE:== >2EE6C] r@?D:DE6?E D4965F=6D[ 2AAC@AC:2E6 =:89E 6IA@DFC6[ 2 4@>7@CE23=6 D=66A 6?G:C@?>6?E[ 2?5 E9@F89E7F= 49@:46D 2C@F?5 42776:?6 2?5 2=4@9@= 42? >2<6 C6DE@C2E:G6 D=66A 62D:6C]k^Am
kAmqFE 923:ED 2C6 @?=J @?6 4@>A@?6?E @7 D=66A 962=E9] !6CD:DE6?E 6I92FDE:@?[ 5:DCFAE65 D=66A[ @C 6I46DD:G6 52JE:>6 D=66A:?6DD 42? D@>6E:>6D A@:?E E@ 2? F?56C=J:?8 4@?5:E:@? E92E ?@ 2>@F?E @7 365E:>6 @AE:>:K2E:@? 42? 7:I]k^Am
kAmu@C A6@A=6 H9@ 92G6 EC:65 E96 FDF2= DEC2E68:6D H:E9@FE >62?:?87F= :>AC@G6>6?E[ E96 ?6IE DE6A >2J ?@E 36 2 36EE6C C@FE:?6 3FE 7:?5:?8 @FE H92E :D :?E6C76C:?8 H:E9 D=66A :? E96 7:CDE A=246]k^Am
kAmk2 9C67lQ9EEADi^^HHH]D=66A:?8]4@>^3=@8D^D=66A\C6G:6HD^36EE6C\D=66A\:D?E\23@FE\36EE6C\923:EDQmk6>m%9:D DE@CJk^6>mk^2m k6>mH2D AC@5F465 3Jk^6>m k2 9C67lQ9EEADi^^HHH]D=66A:?8]4@>Qmk6>m$=66A:?8]4@>k^6>mk^2m k6>m2?5 C6G:6H65 2?5 5:DEC:3FE65 3Jk^6>m k2 9C67lQ9EEADi^^9F3D]=2^"_b<=8$#_Q C6=lQ?@7@==@HQmk6>m$E24<6Ck^6>mk^2m]k^Am
