Poor sleep is common, and it is linked to obesity, heart disease and depression. Many people reach for melatonin, herbal teas or over-the-counter pills. It helps to know what works and when.
How well do people sleep?
A 2024 US national survey found 30.5% of adults slept less than 7 hours a day [1]. 15.4% had trouble falling asleep and 18.1% had trouble staying asleep on most days. Only 54.8% woke up well-rested [1].
Short sleep peaked among adults aged 50–64, at 34.5% [1]. Women were more likely than men to have trouble falling and staying asleep [1].
What the evidence says
- Melatonin may help with jet lag and shift work. In insomnia it may help people fall asleep a bit faster, but not much else [2].
- Antihistamine sleep pills sold over the counter can cause next-day drowsiness. Older adults should ask a doctor first.
- Sleep habits – fixed wake times, less late caffeine and screen time – are the first step.
- Long-term insomnia is best treated with a talking therapy called CBT-I, not just pills.
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Sleep differs by age and group
Short sleep was most common in middle age [1]. It was similar for men (30.6%) and women (30.4%) [1]. But it differed by race and ethnicity: 40.2% of Black adults had short sleep, compared with 28.9% of White, 29.0% of Hispanic and 27.9% of Asian adults [1].
The American Academy of Sleep Medicine recommends at least 7 hours of sleep for adults [1]. The CDC links poor sleep to obesity and depression [1].
More on melatonin
Melatonin is a hormone the body makes at night. As a supplement, its best evidence is for timing problems, not general insomnia. The NCCIH notes that four studies with 142 travellers found melatonin may beat a placebo for jet lag after flights heading east [3]. It may also help with sleep problems from shift work [2].
For insomnia, melatonin may help people fall asleep a little faster and feel less sleepy in the day. It does not help other parts of insomnia [2].
Safety notes
- Supplement doses and quality vary between brands.
- Sleep pills can add to the effects of alcohol and other sedatives.
- Older adults face higher fall risk from next-day drowsiness.
- Children should only take sleep products on a doctor's advice.
When to see a doctor
Ongoing trouble sleeping can be a sign of sleep apnoea, depression, pain or other conditions. Loud snoring, gasping at night or heavy daytime sleepiness need a check. Sleep problems that last for months deserve proper care, not only shop-bought pills.
Better sleep without pills
- Keep the same wake-up time every day.
- Get daylight in the morning.
- Keep the bedroom dark, quiet and cool.
- Avoid caffeine late in the day and heavy meals before bed.
- Put screens away before bedtime.
Waking up tired
Only 54.8% of US adults said they woke up well-rested on most days in 2024 [1]. Women were more likely than men to have trouble falling asleep and staying asleep, and less likely to wake up well-rested [1]. Asian adults had the lowest rates of short sleep and sleep trouble [1].
The CDC report says sleep health is about quality, not only hours. The American Heart Association calls sleep health a complex idea that needs both measured [1]. Sleep products and trackers that only count hours miss part of the picture.
Sleep and long-term health
The CDC links short sleep, under 7 hours a night, with a higher chance of obesity, high blood pressure, diabetes, heart disease, stroke, frequent mental distress and death [4]. Sleep is part of WHO's advice on preventing obesity too, alongside diet and exercise [5].
The share of adults not getting enough sleep differs by state. In 2022 it ranged from 30% in Vermont to 46% in Hawaii [6]. Work hours, commutes, shift work, noise and caring duties all play a part.
Shift workers
Night and rotating shifts disturb the body clock. Health workers, factory staff, drivers and security guards are common examples. Melatonin may help with sleep problems caused by shift work [2]. Employers can also help with planned rosters, rest breaks and dark, quiet rest areas.
Sleep and screens
Phones and tablets keep the brain alert late at night. Bright light in the evening can delay sleep. Turning screens off before bed and keeping them out of the bedroom are simple steps that cost nothing.
Key numbers at a glance
- 30.5% of US adults slept under 7 hours in 2024.
- 18.1% had trouble staying asleep.
- 15.4% had trouble falling asleep.
- Only 54.8% woke up well-rested.
- Short sleep ranged from 30% to 46% of adults across US states in 2022.
Poor sleep is common and linked to serious illness. Good habits and proper care come before pills.
Where to read more
All figures in this article come from public sources listed below. For more detail, start with the CDC NCHS sleep data brief and the NCCIH pages on sleep and melatonin. Each is free to read online.
What this means
Demand for sleep products is steady and rising. Sleep apps, wearables and better access to sleep therapy are growing beside pills and supplements.
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Topics: Sleep · OTC medicines
Sources
- CDC NCHS Data Brief 559: Short sleep duration and sleep difficulties among adults, United States, 2024
- NCCIH: Sleep disorders and complementary health approaches
- NCCIH: Melatonin – what you need to know
- CDC: Short sleep duration and health
- WHO fact sheet: Obesity and overweight
- CDC FastStats: Sleep in adults
Banner image: The use of Nightstand by Brad Coy, CC BY 2.0, via Wikimedia Commons.
The data behind this story
Topics: Sleep · OTC medicines
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