Sleep can be easy to postpone. A busy schedule, a late email, one more episode, a long commute, or an afternoon coffee can quietly push bedtime later. Over time, those small choices can turn into a routine that does not leave enough room for rest.

According to data from the National Health Interview Survey published by the CDC’s National Center for Health Statistics, 30.5% of U.S. adults slept less than seven hours on average in a 24-hour period in 2024. The report also found that only 54.8% of adults said they woke up feeling well-rested most days or every day.

What the New CDC Data Show

The 2026 CDC reports offer a useful snapshot of how adults in the United States were sleeping in 2024. They looked at average sleep duration, waking up well-rested, trouble falling asleep, trouble staying asleep, and the use of sleep aids.

Why Your Evening Routine Matters

An evening routine cannot solve every sleep problem. Medical conditions, stress, medications, caregiving responsibilities, shift work, pain, and environmental factors can all affect sleep. Still, a predictable wind-down routine can help create a clearer boundary between the active part of the day and bedtime.

The CDC recommends several habits that can support healthier sleep, including keeping a consistent sleep schedule, making the bedroom quiet and comfortable, turning off electronic devices at least 30 minutes before bedtime, avoiding large meals and alcohol before bed, avoiding caffeine later in the day, and exercising regularly.

Think of a sleep routine as a series of cues. The goal is not perfection. It is to make bedtime feel more predictable than the scrolling, working, snacking, and bright-light exposure that may otherwise continue until the moment you try to sleep.

Build a More Realistic Wind-Down Routine

Start With a Consistent Wake Time

A consistent wake time can be easier to protect than a perfect bedtime. Try to get up at roughly the same time every day, including weekends when possible. Then work backward to create enough time for sleep based on your individual needs.

Create a 30-Minute “Low-Stimulation” Window

Set aside the last 30 minutes before bed for quieter activities. You might read a book, take a warm shower, prepare clothes for the next day, stretch gently, write down tomorrow’s to-do list, or listen to calm audio at a low volume.

Move Screens Away From Bedtime

The CDC advises turning off electronic devices at least 30 minutes before bedtime. If that feels unrealistic, start with one smaller change: charge your phone outside the bed area, silence nonessential notifications, or set a recurring reminder that signals the beginning of your wind-down period.

Watch Late-Day Caffeine and Alcohol

Caffeine can affect sleep later than many people expect. Consider whether afternoon coffee, energy drinks, pre-workout products, tea, or chocolate may be part of your routine. Alcohol can make some people feel sleepy at first but may disrupt sleep later in the night.

Make the Bedroom Support Sleep

Aim for a bedroom that is quiet, relaxing, and comfortably cool. If noise or light is difficult to control, small adjustments such as blackout curtains, an eye mask, earplugs, or a fan for gentle background sound may be worth considering.

A Simple Evening Routine Template

What About Sleep Aids?

The CDC found that 12.9% of adults used a sleep aid most days or every day in the previous month to help them fall or stay asleep. This category included prescription medications, over-the-counter medications or supplements, and marijuana or CBD products.

A sleep aid may be appropriate in some circumstances, but it should not be treated as a universal answer to poor sleep. Different products have different risks, possible interactions, and reasons for use. A product that is helpful for one person may not be appropriate for another.

Before starting, changing, or combining sleep medicines, supplements, melatonin, CBD products, or other aids, talk with a qualified healthcare professional—especially if you are pregnant, breastfeeding, managing a medical condition, taking medication, or experiencing persistent sleep problems.

Small Changes to Try This Week

• Choose one consistent wake-up time for the next seven days.
• Set a nightly 30-minute “screens off” reminder.
• Move your phone charger away from the bed.
• Write down your next-day tasks before your wind-down routine begins.
• Notice when you last have caffeine and whether it affects your sleep.
• Adjust one bedroom factor: temperature, light, noise, or bedding comfort.
• Keep a brief sleep note for one week to spot patterns worth discussing with a professional.

The Bottom Line

The new CDC data show that short sleep and sleep difficulties are common among U.S. adults. More than a quick productivity issue, sleep is a part of daily health that deserves attention and a practical routine.

You do not need a perfect nighttime ritual. Start with one repeatable change: a steadier wake time, fewer screens before bed, less late-day caffeine, or a calmer bedroom environment. If sleep problems are frequent or disruptive, getting individualized advice is the next useful step.