Are your bedtime habits sabotaging your sleep health?
Story Overview
- Many Americans struggle with maintaining consistent bedtime routines.
- Screen use before bed is prevalent and detrimental to sleep quality.
- Over half of the population gets insufficient sleep, leading to health problems.
- Expert recommendations emphasize the importance of consistent sleep schedules.
The State of Sleep in 2025
Bedtime routines in 2025 are more erratic than ever, with screens playing a significant role in disrupting sleep quality. According to the National Sleep Foundation’s 2025 Sleep in America Poll, only 34% of adults maintain a fixed bedtime, despite expert recommendations for consistency. This inconsistency, coupled with widespread screen use, contributes to a significant sleep deficit, with 53% of adults sleeping only 6 to 7 hours a night.
Screen time before bed is a major factor in sleep disruption. Forty-one percent of people use screens nightly, which, according to a JAMA study, reduces weekly sleep by about 48 minutes. This screen-dominated culture is a stark contrast to other pre-bedtime activities, such as reading, which only 20.4% of people engage in. The reliance on screens has become a habitual part of bedtime routines, further exacerbating the public health issue of inadequate sleep.
The Impact of COVID-19 on Sleep Patterns
The COVID-19 pandemic has had lingering effects on sleep habits. From 2020 to 2023, people experienced a slight increase in sleep duration due to more flexible schedules and working from home. However, these gains have not been sustained, as digital dependency and economic anxiety have reversed these positive trends. As a result, 60% of adults now report being underslept, with many struggling to both fall and stay asleep.
The pandemic also highlighted disparities in sleep benefits across different demographics, with those having higher income and education levels experiencing more significant improvements due to work-from-home arrangements. Meanwhile, the average sleep duration has continued to decline, with Gen Xers sleeping the least at just 6.54 hours per night.
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Expert Insights on Bedtime Routines
Experts emphasize the importance of consistent bedtime routines to combat sleep issues. Dr. Rowley from the American Academy of Sleep Medicine stresses the need for regular sleep schedules to regulate circadian rhythms. Despite this, only 34% of adults adhere to a fixed bedtime, indicating a gap between knowledge and practice.
Additionally, wellness trends for 2025 highlight the growing phenomenon of “sleep anxiety,” driven by digital and economic factors. This anxiety further complicates the sleep landscape, as individuals struggle to disconnect from screens and find a reliable bedtime routine that promotes restful sleep.
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The Role of Bedtime Routines in Sleep Health
Bedtime routines have a significant impact on overall sleep health. The National Sleep Foundation’s 2025 report reveals that 40% of individuals score poorly on sleep health assessments, with a majority facing difficulties in falling and staying asleep. Consistent routines, such as showering before bed or turning off electronics, can improve sleep quality, yet only a minority of people incorporate these habits into their nightly rituals.
The persistent issue of insufficient sleep has far-reaching consequences. Short-term effects include daytime fatigue and grogginess after naps, while long-term impacts encompass chronic sleep disorders and heightened mental health risks. As sleep health becomes increasingly recognized as a priority, individuals and organizations alike are encouraged to advocate for and adopt healthier bedtime practices to counteract the current sleep crisis.
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Sources:
NSF 2025 Sleep in America Report
