If you wake up feeling more exhausted than when you fell asleep, you’re not alone.

A new survey of 2,000 U.S. adults about their sleep found the average person doesn’t get anywhere near the quality or amount of sleep they want.

On average, Americans only get six hours of sleep on any given night, and they wakes up feeling well-rested only three mornings out of the week.

The poll, commissioned by Premier Protein and conducted by the market research firm OnePoll, uncovered that not only were Americans seldom waking up feeling refreshed, but the average person also struggles to wind down before bed nearly half of the week.

Parents, in particular, claim to struggle with nighttime routines. Thirty-five percent of respondents who were parents said their nighttime routine suffers, with a similar percentage of parents sharing that they have trouble winding down before bed most of the week.

But it’s not just parents. Two in three Americans (66%) believe that they need two hours or more to wind down before being able to fall asleep. Respondents who live in the Northeastern U.S. (38%) are most likely to struggle with winding down.

Respondents who describe themselves as “night people” (53%)—because they feel happier, more productive, or energized during the night—are also most likely to struggle with winding down.

Those who identify as “day people” are more likely to have a “good” or excellent” sleep routine (45%), compared to just 22% of “night people.”

Nearly half (47%) believe their eating habits have an impact on their ability to relax before bed.

“Many don’t realize how their evening routine and eating habits throughout the day can impact overall sleep quality,” said Carissa Galloway, a registered dietitian nutritionist who consults with Premier Protein.

“Committing to a consistent and relaxing nighttime routine, as well as making healthy food and drink choices, can help support a healthy sleep regimen.”

The survey found that foods and beverages like milk (41%), tea (31%), honey (23%), wine (19%) and bananas (19%) were believed by respondents to be the best things to eat before bed to improve sleep quality.

39% rate their sleep pattern—how often they wake up during the night, and whether or not they wake feeling rested—as below average. Only 8% said they have an “excellent” sleep pattern.

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The random double-opt-in survey also showed that Americans are striving to prioritize sleep routines and habits in the new year. 46% have already tried something new that they saw online with the hopes it would help.

Two in three reported they are focusing on winding down before bed: 49% are striving to commit to a regular sleep schedule, 43% are going to bed earlier, and 38% are vowing to practice a consistent nighttime routine.

Six Tips That Respondents Believe Help Them Sleep Better:

– Having warm drinks before bed to help them relax (36%)
– Taking naps to make up for missed sleep (33%)
– Drinking a glass of wine before bed to help their body unwind (18%)
– Adding new vitamins and minerals to their daily routine – 24%
– Experimenting with new products in their nighttime routine – 19%
– Investing in a new sleep supplement – 17%


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