The Average Bedtime for American Adults
Determining an exact average bedtime is complex due to various contributing factors and data sources, but recent studies offer clear insights. For example, a 2025 survey by Talker Research indicated that the average American adult gets into bed around 10:36 p.m. but doesn't actually fall asleep until 11:18 p.m., on average. This highlights the distinction between when people settle in for the night and when they achieve actual slumber. A separate analysis of Apple Watch data from September 2025 put the average bedtime for American adults slightly later, at 11:37 p.m.. The discrepancy between studies often comes down to methodology—whether they measure when a person lies down, when they fall asleep, or rely on self-reported data versus wearable technology. Regardless of the precise minute, the data shows a majority of Americans retire relatively late by sleep health standards.
Influences on America's Sleep Patterns
Several complex factors influence why Americans go to bed when they do and why so many report insufficient sleep. These factors range from personal habits and technological use to broader societal and environmental issues. Understanding these influences is crucial for anyone trying to improve their sleep health.
Lifestyle and Technology
Modern lifestyles and ubiquitous technology have a significant impact on bedtime. The widespread use of smartphones, tablets, and computers before bed is a major disruptor. The blue light emitted by these screens suppresses melatonin, the hormone that regulates the sleep-wake cycle, delaying the onset of sleep. A 2024 survey by the American Academy of Sleep Medicine revealed that only 30% of Americans turn off electronics before bed. Shift work, which involves working outside of the typical daytime schedule, also disrupts the circadian rhythm, causing fatigue and health issues for approximately 20% of the population. Additionally, factors like caffeine consumption, alcohol, and nicotine are stimulants that can significantly disrupt sleep, especially when consumed in the hours before bed.
Age and Location
Bedtimes vary considerably with age. Teenagers naturally experience a circadian rhythm shift, meaning they are biologically wired to fall asleep later and wake later. This often puts them at odds with early school start times, leading to chronic sleep deprivation. Conversely, older adults tend to have earlier bedtimes and wake earlier, often experiencing lighter, more fragmented sleep. Geography also plays a role. Urban environments often experience higher levels of noise and light pollution, which can delay sleep. Data shows regional variations in bedtime across the US, with urban hubs like New York seeing later average bedtimes compared to states like Hawaii.
Socioeconomic and Stress Factors
Stress is a major factor keeping many Americans awake at night. A 2025 survey found that financial worries, work, job security, and political concerns are among the top stressors at bedtime. This aligns with findings that individuals with higher stress levels often experience more sleep difficulties and later bedtimes. Socioeconomic status is also linked to sleep health. Studies show that lower household income and higher social vulnerability are associated with less consistent bedtimes and higher rates of insufficient sleep. These stressors can lead to hyperarousal and anxiety, making it harder to initiate and maintain sleep.
The Health Consequences of Late Bedtimes and Insufficient Sleep
Regardless of the specific average bedtime, a recurring theme in the data is that many Americans are not getting enough sleep. The Centers for Disease Control and Prevention (CDC) recommends that adults get 7 or more hours of sleep per night. However, studies consistently show that a significant portion of the population falls short of this recommendation. A late bedtime, when combined with an early wake-up time, creates a chronic state of sleep deprivation that can have serious health repercussions, including an increased risk of obesity, diabetes, heart disease, depression, and weakened cognitive function.
Improving Your Bedtime and Sleep Hygiene
Establishing healthy sleep hygiene is a cornerstone of getting the rest your body needs. It involves building consistent habits that signal to your body that it's time to wind down. Small, consistent changes can make a big difference in both your bedtime and the quality of your sleep.
Tips for better sleep hygiene include:
- Maintain a consistent schedule: Go to bed and wake up at the same time each day, including weekends, to regulate your body's internal clock.
- Create a relaxing routine: Dedicate 30 to 60 minutes before bed to unwinding. Activities like reading a book (not on a screen), taking a warm bath, or listening to calming music can help.
- Optimize your sleep environment: Keep your bedroom cool, dark, and quiet. Use blackout curtains or a sleep mask to minimize light, and use earplugs or a white noise machine to block distracting sounds.
- Limit electronics before bed: Avoid screens for at least 30 minutes to an hour before bedtime to prevent blue light from suppressing melatonin.
- Be mindful of food and drinks: Avoid large meals, caffeine, and alcohol in the hours leading up to bedtime. While alcohol can initially make you drowsy, it disrupts sleep quality later in the night.
- Don't nap too long or too late: While short naps can be beneficial, long or late-afternoon naps can make it difficult to fall asleep at night.
| Routine Element | Suboptimal Bedtime Routine | Optimized Bedtime Routine |
|---|---|---|
| Goes to bed at | After 11:30 p.m. | Before 10:45 p.m. |
| Screen time before bed | Up to the moment they lie down | Avoids for 30-60 minutes before bed |
| Sleep consistency | Varies significantly, especially on weekends | Maintains a consistent sleep schedule daily |
| Sleep duration | Typically less than 7 hours | Aims for 7-9 hours |
| Wakes up | Feeling groggy or wishing they went to bed earlier | Wakes up naturally feeling more refreshed |
Conclusion
While the average time Americans go to bed is late by most sleep health standards, it’s not an immutable fact of life. The data reveals that sleep patterns are influenced by a combination of lifestyle choices, age, stress, and environmental factors. By focusing on consistent sleep hygiene—managing technology use, creating a relaxing environment, and timing your sleep appropriately—it is possible to shift your bedtime earlier and increase your sleep duration. The difference between the average American's sleep and an optimal routine is often a matter of habit. Taking control of these daily practices can lead to more restorative rest and better overall health. As sleep expert Dr. James A. Rowley notes, an effective nightly routine leads to seven or more hours of sleep, a goal that is well within reach for most Americans.
