If you have ever lain awake staring at the ceiling, you are in very good company. One study found that nearly 15 percent of Americans have trouble falling asleep. Another 18 percent struggle to stay asleep through the night.
But here is something interesting: where you live may play a bigger role in your sleep than you realize.
The Cities Where Sleep Is Hardest to Come By
A research group called Innerbody looked at major U.S. cities and ranked them based on several sleep-related factors. Those factors included exercise levels, obesity rates, alcohol consumption, mental health, and noise and light pollution.
Nine of the ten most sleep-deprived cities were in the eastern part of the country. Here is how the top ten ranked:
- Norfolk, Virginia
- New Orleans, Louisiana
- Detroit, Michigan
- Toledo, Ohio
- Cincinnati, Ohio
- Indianapolis, Indiana
- Philadelphia, Pennsylvania
- Laredo, Texas
- Cleveland, Ohio
- Memphis, Tennessee
Norfolk took the top spot, partly because it ranked in the top five for noise, light pollution, and mental distress. New Orleans and Toledo also landed in the top five for mental stress.
Ohio stands out on this list. Three of its major cities (Toledo, Cincinnati, and Cleveland) all made the top ten. That makes it the most sleep-deprived state in the study. Laredo, Texas, was the only city outside the eastern U.S. to make the list, largely driven by lower physical activity levels and higher obesity rates.
Where Americans Sleep Best
The flip side of this story is worth knowing, especially if you have family in these cities. Midwest and Western cities dominated the list of places where residents sleep best.
Here are the ten cities with the most restful sleep:
- Minneapolis, Minnesota
- Seattle, Washington
- San Jose, California
- Madison, Wisconsin
- Boise, Idaho
- St. Paul, Minnesota
- Denver, Colorado
- Lincoln, Nebraska
- Oakland, California
- San Francisco, California
Minneapolis led the way. California put three cities on the well-rested list. If you have ever noticed that West Coast folks seem a little more easygoing, maybe they are just better rested.
Small Changes That Can Actually Help
Whether your city made the sleepy list or not, there are a few practical things that can make a real difference at bedtime. None of them requires a prescription or a big lifestyle overhaul.
Get moving during the day. Regular exercise helps reduce stress and improve your mood, both of which make it easier to fall asleep. Even a short walk a few times a week can help.
Put the screens away an hour before bed. Experts recommend avoiding smartphones, tablets, and computers for at least an hour before you turn in. That goes for adults just as much as kids.
Watch what you have close to bedtime. Alcohol, caffeine, nicotine, and heavy meals can all make it harder to fall asleep or stay that way. Cutting back on those in the evening hours gives your body a better chance to wind down.
You may not be able to move to Minneapolis. But a few small tweaks to your evening routine might help you sleep a whole lot better right where you are.