Sleep in adults

Sleep changes across adulthood. Practically speaking, adult sleep is shaped by the demands and responsibilities of daily life. The challenge is that sleep and circadian health affect how the body functions across all 24 hours, and skipping out on sleep can impact your health and wellbeing. 

If sleep is the first thing pushed aside when life gets busy, you are not alone. Many adults treat sleep as optional or plan to “catch up” later. This page explains what healthy sleep looks like in adulthood, and why it matters for your health. We explore what can get in the way, and when extra support may help, so that you can make informed decisions and feel empowered to own all 24 hours.

Sleep supports whole body health. This is especially important during adulthood because of the demands of daily life. Unfortunately people often treat sleep as optional, even though it is a biological necessity.

When sleep is too short, poorly timed, or fragmented, it can affect concentration, mood, work performance, relationships, cardiovascular and metabolic health, and safety. Over time, chronic insufficient sleep and untreated sleep disorders are associated with higher risk of several health concerns, including cardiovascular disease, diabetes, obesity, depression, accidents, and reduced quality of life. 

This does not mean a few poor nights of sleep will cause these issues directly. What it does mean is that getting enough good-quality sleep is one of the strongest everyday supports and prevention strategies for a healthy life. It helps the body repair, regulate energy, and recover. Sleep is a pillar of whole-body health that allows you to live well across all 24 hours.

Most adults need at least 7 hours of sleep per night. Some may temporarily need 7-9 hours sleep during illness, recovery, pregnancy, intense training, periods of high stress, or while recovering from sleep debt. Adult sleep patterns can vary depending on the many factors of adult life, but most adults sleep in a consolidated block during the night when they are able to. That said, research shows that up to 83% of adults worldwide experience some kind of barrier to good sleep, with women more affected than men. 

After a demanding week, adults often opt for a sleep-in. It might feel like catching up, but these large shifts in sleep timing can make the body clock less stable and can actually contribute to unrefreshing sleep in the days ahead.

The circadian rhythm is the body’s internal 24-hour timing system. It helps coordinate sleep and wakefulness, alertness, body temperature, hormones, digestion, metabolism, immune function, and other body processes.

For most adults, the circadian system works best when sleep and wake times are reasonably consistent, daytime light exposure is strong enough, and evening light is lower.  Circadian misalignment happens when the body’s internal timing is out of sync with the person’s schedule or environment. 

Not every adult can choose an ideal schedule. Healthcare workers, first responders, service workers, caregivers, parents, and many others may need to be awake at biologically difficult times. In those situations, the goal is harm reduction: protect sleep opportunity, use light strategically, keep routines as stable as possible, and seek help when sleepiness or insomnia becomes unsafe or persistent.

Healthy adult sleep includes several dimensions that work together. For adults, healthy sleep also needs to fit real life. The goal is sleep that supports daily function, health, and quality of life.

• Short Sleep: About one third of US adults fail to get sufficient sleep on a regular basis.
• Difficulty falling or staying asleep: Insomnia is common in adults around the world, and almost 17% of adults in the US report trouble staying asleep.
• Stress and mental health: A nervous system stuck in flight or fight can make it hard for the body to switch into sleep mode.
• Shift work: Changing day/night routines can cause the circadian body clock to fall out of alignment and make sleeping difficult.
• Screentime: Phones and screens can keep the mind engaged, extend work into rest time, and delay onset of sleep due to evening light exposure.
• Caffeine, alcohol and marijuana: Caffeine consumption can delay sleep onset, even hours later. Alcohol and marijuana may seem to cause sleepiness but actually fragment sleep and reduce its restorative quality. Other drugs can also impact sleep quality.
• Hormones, pregnancy and menopause: Hormonal changes across adulthood impact the circadian rhythm and sleep quality due to a variety of factors.
• Sleep Disorders and medical conditions: Sleep and other health concerns can impact the circadian rhythm and interrupt sleep, and vice versa.
• Environmental factors:  Sound, light, and noise during sleep time can be disruptive.
• Social factors: Cultural background, education, healthcare, and finances can play a role in a person’s access to sleep and treatments for sleep problems.

Many people with a sleep problem or sleep-related health concern wait too long to seek care. Consider talking with a healthcare professional if you experience any of the following:

• Loud snoring, gasping, choking, or pauses in breathing during sleep
• Excessive daytime sleepiness
• Falling asleep unintentionally during work, conversations, or driving
• insomnia symptoms that last for weeks or months
• Sleep problems that interfere with work, caregiving, relationships, or safety
• Restless legs or body discomfort at night
• Unusual movements, behaviors, nightmares or confusion during sleep
• Sleep problems related to pregnancy, menopause, or hormone changes 
• Frequent nighttime pain
• Mood changes, anxiety, depression, or self-harm concerns
• Shift-work-related sleepiness or insomnia that feels unsafe or unmanageable

You don’t need to know the cause of your problems in order to seek help. The best thing to do for sleep health is to take action. Learn as much as you can, ask questions, and get the care you need so that you can live to the best of your ability.