Why 90% of Americans Struggle with Sleep — And What You Can Do About It

Nearly 90% of Americans are waking up during the night—and most don’t know why. This epidemic of sleep fragmentation isn’t just about restlessness. It’s undermining our health, performance, and mental clarity on a national scale.

As a sleep scientist and former Navy SEAL, I’ve lived through the worst-case scenario of sleep deprivation. And I’ve spent years studying how to fix it. Today, we break down the science behind sleep disruption—and share simple, powerful actions you can take tonight.

The Data: A 2024 U.S. News survey revealed that 89% of U.S. adults wake up at least once during the night. Meanwhile, a Gallup poll found that 1 in 5 Americans are getting five or fewer hours of sleep per night—well below the 7–9 hours recommended by the National Institutes of Health (NIH).

These aren’t minor problems. Poor sleep is linked to obesity, depression, weakened immunity, chronic disease, and impaired decision-making. For warfighters, first responders, and high performers—this is mission-critical.

The Top 5 Reasons You’re Waking Up at Night

1. Stress and Anxiety

We live in a hyper-alert world. Notifications, work stress, and emotional overload keep the brain in “fight or flight” mode—even at night.

Action Step: Try a “shutdown ritual” 30 minutes before bed. Turn off screens. Dim the lights. Journal, stretch, or listen to calming audio. Tools like the Muse S or Hatch Restore can guide your body into relaxation mode.

2. Pain or Health Conditions

Chronic pain, inflammation, or even heartburn can trigger nighttime wake-ups. Over time, your nervous system becomes hypersensitive to discomfort.

Action Step: Track your sleep with a sleep diary. Note wake times and body position. Adjust evening routines to reduce inflammation (e.g., light dinners, gentle stretching, or topical magnesium).

3. Environmental Disruptions

Noise, heat, cold, or light can cause “micro-arousals” that yank you out of deep sleep.

Action Step: Optimize your sleep space:

• Set room temperature to 65–68°F

• Use white noise or nature sounds

• Black out all light sources

• Upgrade bedding and pajamas for breathability

4. Obstructive Sleep Anpea (OSA)

One of the most common and underdiagnosed causes of nighttime awakenings is obstructive sleep apnea (OSA). This condition causes your airway to collapse during sleep, leading to repeated pauses in breathing. Each pause can trigger a micro-awakening—even if you don’t remember it—disrupting your sleep architecture and leaving you feeling exhausted despite spending a full night in bed.

Action Step: If you snore loudly, wake up gasping, or feel tired during the day despite 7–8 hours in bed, get screened for OSA. You can start with a home sleep test or consult a sleep specialist. Treatments like CPAP machines, dental devices, and weight loss strategies can significantly reduce symptoms and restore deep, uninterrupted sleep.

5. Anxiety About Sleep Itself

Waking up and watching the clock creates a negative feedback loop. This “sleep performance anxiety” keeps the brain in alert mode.

Action Step: If you can’t fall back asleep within 20 minutes, get out of bed. Do something calming (like reading in dim light). Only return when sleepy. And most importantly—stop checking the clock.

Are Sleep Aids Helping or Hurting?

About 25% of Americans use sleep aids like melatonin, CBD, or prescriptions—but many only offer short-term relief. Long-term use can reduce REM sleep or lead to rebound insomnia.

My take: Sleep aids can serve as an emergency measure, but the real solution are behavioral and environmental changes. That’s where sustainable sleep lives.

The 5 R’s of Sleep Recovery

Here’s what I recommend for the Sleep Genius community. It’s simple, science-backed, and works when practiced consistently:

1. Routine

Go to bed and wake up at the same time—every day. Even weekends.

Try setting a “wind-down” alarm 1 hour before bed to start shutting off devices and lights.

2. Reduction

Cut caffeine after 2 PM. Avoid alcohol within 3 hours of bed. Reduce screen time.

Use Hatch Restore to simulate sunset and reduce blue light exposure.

3. Regulation

Track your sleep patterns with a smart mat or Muse headband.

Compare how different bedtime routines impact your deep sleep score or sleep latency.

4. Recovery

Practice non-sleep deep rest (NSDR): breathing exercises, yoga nidra, or meditation.

Try the 4-7-8 breathing technique. It’s simple, calming, and science-backed.

5. Reinforcement

Use positive associations. Your bed is for sleep and intimacy only. Keep a short sleep journal. Jot down what worked, what didn’t. Reflect. Improve.

We can’t eliminate stress. But we can outsmart it. We can change how we prepare for sleep, respond to interruptions, and design our environment.

As a warfighter turned sleep scientist, I’ve lived through the most extreme conditions of sleep loss—and learned that the smallest changes can unlock the biggest breakthroughs.

Tonight, start small. Pick one habit. Repeat it for a week. Then build from there.

You’ll wake up stronger. Sharper. More alive.

Sleep well,

Rob Sweetman

Former Navy SEAL, MBA, Sleep Scientist

Founder, Sleep Genius