How Many Hours of Sleep Does the Average American Get?
Average Sleep Duration in America (2026)
Recent data from the Bureau of Labor Statistics (BLS) shows that American adults average about 6.4 to 6.8 hours of sleep per night in 2026. This is less than the recommended 7 to 9 hours for adults. While many Americans believe they get 8-9 hours, studies consistently show actual sleep duration is lower.
Sleep habits vary by age group:
- Adults 65 and older: Tend to get more sleep than younger adults.
- Young adults and parents: Often get less sleep than recommended.
Recommended Sleep Duration
Experts, including the CDC and sleep foundations, recommend:
- Adults (18-64): 7-9 hours per night
- Older adults (65+): 7-8 hours per night
Despite these guidelines, only about 59% of Americans report getting at least 7 hours of sleep, a decline from 84% in the 1940s.
Common Sleep Positions and Their Effects
1. Sleeping on Your Back
Back sleeping is often considered the healthiest position. It helps keep the spine aligned, reduces joint pressure, and may alleviate snoring. However, some people find it difficult to stay asleep on their back or may experience restricted breathing.
Maintaining a consistent bedtime routine is crucial for improving sleep quality.
2. Sleeping on Your Side
Side sleeping is popular and can help reduce snoring and acid reflux. However, many Americans—especially Millennials (35%), Gen Xers (29%), and Boomers (19%)—report not getting enough rest, often due to stress and busy lifestyles.
To improve sleep:
- Stick to a regular bedtime and wake-up time
- Limit caffeine and alcohol in the evening
- Avoid heavy meals before bed
3. Sleeping on Your Stomach
Stomach sleeping can help reduce snoring by keeping airways open, but it often leads to neck and back pain due to poor spinal alignment. The Sleep Foundation notes that this position is less ideal for most people.
Women tend to get slightly more sleep (5-28 minutes) than men, and lower-income Americans often report the least sleep.
4. Sleeping on Your Side with Legs Stretched
This position can help with spinal alignment and comfort. However, lack of sleep—common among adults aged 18-50—can lead to:
- Reduced focus and productivity
- Weakened immune system
- Increased risk of heart disease and depression
Changing sleep positions or improving sleep hygiene can help increase sleep quality.
5. Sleeping on Your Stomach with a Pillow Under Your Head
Stomach sleepers should use a supportive mattress and pillow to minimize neck strain. However, this position is still not recommended for most people due to spinal misalignment risks.
BLS estimates include naps, which can slightly increase total sleep time, but most Americans still fall short of the recommended nightly hours.
Consequences of Insufficient Sleep
Chronic sleep deprivation can lead to:
- Reduced immune response
- Increased risk of depression and anxiety
- Weight gain and higher risk of diabetes
- Greater likelihood of accidents and errors at work or while driving
Young adults, parents of young children, and lower-income individuals are especially at risk for insufficient sleep.
Frequently Asked Questions
How many hours does the average American sleep in 2026?
The average American adult sleeps about 6.4 to 6.8 hours per night in 2026, which is below the recommended 7-9 hours.
What is the recommended amount of sleep for adults?
Most health experts recommend that adults get 7 to 9 hours of sleep each night for optimal health and well-being.
Which age groups in America get the least sleep?
Young adults, parents of young children, and lower-income Americans tend to get the least sleep. Older adults (65+) generally get more rest.
What are the health risks of not getting enough sleep?
Insufficient sleep is linked to increased risks of obesity, depression, heart disease, diabetes, and impaired cognitive function.
How can Americans improve their sleep quality?
To improve sleep quality, maintain a regular sleep schedule, create a relaxing bedtime routine, limit caffeine and alcohol, and avoid heavy meals before bed.
References & Further Reading
- American Academy of Ophthalmology
- American College of Obstetricians and Gynecologists
- Annals of Internal Medicine
- American Council on Science and Health
- American College of Veterinary Surgeons
- Americans with Disabilities Act
- Adventure Yoga Online
- Australasian Society of Clinical Immunology and Allergy
- America.gov
- American Addiction Centers
