Sleep is a key component of a healthy lifestyle. The Centers for Disease Control and Prevention recommends that adults get at least seven hours of sleep each night — and falling short of this target carries a number of risks. Still, nearly 90 million American adults are not getting enough sleep.
Americans who do not get enough sleep are at increased risk of making mistakes in their day-to-day lives — and mistakes at work or while driving can have serious consequences. Insufficient sleep is also linked to chronic diseases, including type 2 diabetes, heart disease, obesity, and depression.
Nationwide, 35.2% of adults report not getting enough sleep. In some parts of the country, however, adults are far more likely than average to get the recommended minimum of seven hours of sleep per night.
Using data from County Health Rankings & Roadmaps, a Robert Wood Johnson Foundation and University of Wisconsin Population Health Institute joint program, 24/7 Tempo identified America’s 50 least sleep deprived metropolitan areas. Metro areas are ranked by the share of adults not getting enough sleep — which ranges on this list from 26.6% to 32.4%.
Research has shown that sleep duration is linked to both regulation of blood sugar as well as metabolic changes — and that adults who regularly sleep less than seven hours a night are at increased risk of diabetes and obesity. In most metro areas with the lowest levels of sleep deprivation, rates of both diabetes and obesity are lower than the national rates of 10.5% and 29.7%, respectively. Here is a look at what happens to your body when you don’t get enough sleep.
To improve sleep habits, the CDC recommends developing a routine of going to bed at the same time each night and waking up at the same time every day. The CDC also advises regular exercise and avoiding caffeine, large meals, and alcohol before bed time. Removing electronic devices, such as TVs and computers, from the bedroom can also help improve sleep habits. Here is a list of 19 secrets to sleep better at night.
Click here to America’s least sleep deprived metro areas
Click here to see our detailed methodology
50. Lincoln, NE
> Adults reporting insufficient sleep (<7 hours): 32.4%
> Adults reporting poor or fair health: 12.5% — 10th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.8 — 29th lowest of 384 metros
> Adult obesity rate: 30.0% — 123rd lowest of 384 metros
> Adults with diabetes: 8.2% — 43rd lowest of 384 metros
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49. Manhattan, KS
> Adults reporting insufficient sleep (<7 hours): 32.4%
> Adults reporting poor or fair health: 15.7% — 76th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.1 — 69th lowest of 384 metros
> Adult obesity rate: 28.1% — 76th lowest of 384 metros
> Adults with diabetes: 6.6% — 13th lowest of 384 metros
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48. Columbia, MO
> Adults reporting insufficient sleep (<7 hours): 32.4%
> Adults reporting poor or fair health: 17.0% — 131st lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.5 — 153rd lowest of 384 metros
> Adult obesity rate: 28.1% — 77th lowest of 384 metros
> Adults with diabetes: 7.2% — 21st lowest of 384 metros
47. Ames, IA
> Adults reporting insufficient sleep (<7 hours): 32.4%
> Adults reporting poor or fair health: 12.8% — 13th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.5 — 6th lowest of 384 metros
> Adult obesity rate: 28.9% — 97th lowest of 384 metros
> Adults with diabetes: 7.9% — 34th lowest of 384 metros
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46. Seattle-Tacoma-Bellevue, WA
> Adults reporting insufficient sleep (<7 hours): 32.3%
> Adults reporting poor or fair health: 14.0% — 32nd lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.0 — 42nd lowest of 384 metros
> Adult obesity rate: 26.1% — 47th lowest of 384 metros
> Adults with diabetes: 8.5% — 52nd lowest of 384 metros
45. Omaha-Council Bluffs, NE-IA
> Adults reporting insufficient sleep (<7 hours): 32.2%
> Adults reporting poor or fair health: 14.0% — 35th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 21st lowest of 384 metros
> Adult obesity rate: 33.5% — 141st highest of 384 metros
> Adults with diabetes: 9.9% — 126th lowest of 384 metros
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44. Sioux City, IA-NE-SD
> Adults reporting insufficient sleep (<7 hours): 32.1%
> Adults reporting poor or fair health: 16.6% — 111th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 16th lowest of 384 metros
> Adult obesity rate: 35.0% — 99th highest of 384 metros
> Adults with diabetes: 10.9% — 189th highest of 384 metros
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43. Ogden-Clearfield, UT
> Adults reporting insufficient sleep (<7 hours): 32.0%
> Adults reporting poor or fair health: 14.1% — 36th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.0 — 48th lowest of 384 metros
> Adult obesity rate: 29.2% — 101st lowest of 384 metros
> Adults with diabetes: 8.4% — 47th lowest of 384 metros
42. Grand Forks, ND-MN
> Adults reporting insufficient sleep (<7 hours): 32.0%
> Adults reporting poor or fair health: 15.7% — 77th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.8 — 30th lowest of 384 metros
> Adult obesity rate: 33.6% — 140th highest of 384 metros
> Adults with diabetes: 9.2% — 85th lowest of 384 metros
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41. Missoula, MT
> Adults reporting insufficient sleep (<7 hours): 32.0%
> Adults reporting poor or fair health: 13.2% — 20th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.2 — 82nd lowest of 384 metros
> Adult obesity rate: 21.4% — 9th lowest of 384 metros
> Adults with diabetes: 6.5% — 12th lowest of 384 metros
40. Bismarck, ND
> Adults reporting insufficient sleep (<7 hours): 32.0%
> Adults reporting poor or fair health: 13.5% — 24th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 14th lowest of 384 metros
> Adult obesity rate: 31.9% — 192nd lowest of 384 metros
> Adults with diabetes: 9.3% — 91st lowest of 384 metros
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39. San Diego-Chula Vista-Carlsbad, CA
> Adults reporting insufficient sleep (<7 hours): 32.0%
> Adults reporting poor or fair health: 15.8% — 81st lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.0 — 55th lowest of 384 metros
> Adult obesity rate: 20.3% — 5th lowest of 384 metros
> Adults with diabetes: 7.6% — 28th lowest of 384 metros
38. Greeley, CO
> Adults reporting insufficient sleep (<7 hours): 32.0%
> Adults reporting poor or fair health: 15.0% — 57th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.0 — 39th lowest of 384 metros
> Adult obesity rate: 29.2% — 102nd lowest of 384 metros
> Adults with diabetes: 7.5% — 25th lowest of 384 metros
37. Billings, MT
> Adults reporting insufficient sleep (<7 hours): 31.8%
> Adults reporting poor or fair health: 14.5% — 47th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.3 — 102nd lowest of 384 metros
> Adult obesity rate: 27.9% — 72nd lowest of 384 metros
> Adults with diabetes: 8.6% — 57th lowest of 384 metros
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36. Fond du Lac, WI
> Adults reporting insufficient sleep (<7 hours): 31.8%
> Adults reporting poor or fair health: 14.6% — 48th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.9 — 38th lowest of 384 metros
> Adult obesity rate: 32.0% — 188th highest of 384 metros
> Adults with diabetes: 8.7% — 60th lowest of 384 metros
35. Portland-South Portland, ME
> Adults reporting insufficient sleep (<7 hours): 31.7%
> Adults reporting poor or fair health: 13.2% — 19th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.3 — 116th lowest of 384 metros
> Adult obesity rate: 25.9% — 43rd lowest of 384 metros
> Adults with diabetes: 8.9% — 70th lowest of 384 metros
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34. Corvallis, OR
> Adults reporting insufficient sleep (<7 hours): 31.7%
> Adults reporting poor or fair health: 16.1% — 93rd lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.8 — 122nd highest of 384 metros
> Adult obesity rate: 21.6% — 11th lowest of 384 metros
> Adults with diabetes: 5.7% — 3rd lowest of 384 metros
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33. Janesville-Beloit, WI
> Adults reporting insufficient sleep (<7 hours): 31.7%
> Adults reporting poor or fair health: 16.9% — 128th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.3 — 119th lowest of 384 metros
> Adult obesity rate: 36.9% — 59th highest of 384 metros
> Adults with diabetes: 12.0% — 132nd highest of 384 metros
32. Portland-Vancouver-Hillsboro, OR-WA
> Adults reporting insufficient sleep (<7 hours): 31.6%
> Adults reporting poor or fair health: 15.8% — 80th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.6 — 188th lowest of 384 metros
> Adult obesity rate: 28.0% — 75th lowest of 384 metros
> Adults with diabetes: 9.0% — 75th lowest of 384 metros
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31. San Jose-Sunnyvale-Santa Clara, CA
> Adults reporting insufficient sleep (<7 hours): 31.5%
> Adults reporting poor or fair health: 14.5% — 46th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.4 — 4th lowest of 384 metros
> Adult obesity rate: 20.4% — 6th lowest of 384 metros
> Adults with diabetes: 8.5% — 50th lowest of 384 metros
30. Des Moines-West Des Moines, IA
> Adults reporting insufficient sleep (<7 hours): 31.5%
> Adults reporting poor or fair health: 13.0% — 16th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.5 — 5th lowest of 384 metros
> Adult obesity rate: 33.4% — 148th highest of 384 metros
> Adults with diabetes: 8.7% — 63rd lowest of 384 metros
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29. Olympia-Lacey-Tumwater, WA
> Adults reporting insufficient sleep (<7 hours): 31.4%
> Adults reporting poor or fair health: 15.4% — 68th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.1 — 64th lowest of 384 metros
> Adult obesity rate: 30.1% — 126th lowest of 384 metros
> Adults with diabetes: 10.2% — 152nd lowest of 384 metros
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28. Colorado Springs, CO
> Adults reporting insufficient sleep (<7 hours): 31.3%
> Adults reporting poor or fair health: 13.6% — 28th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 17th lowest of 384 metros
> Adult obesity rate: 22.9% — 16th lowest of 384 metros
> Adults with diabetes: 6.6% — 15th lowest of 384 metros
27. St. Cloud, MN
> Adults reporting insufficient sleep (<7 hours): 31.2%
> Adults reporting poor or fair health: 13.6% — 26th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 24th lowest of 384 metros
> Adult obesity rate: 30.0% — 124th lowest of 384 metros
> Adults with diabetes: 8.6% — 56th lowest of 384 metros
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26. Dubuque, IA
> Adults reporting insufficient sleep (<7 hours): 31.1%
> Adults reporting poor or fair health: 13.0% — 15th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.4 — 3rd lowest of 384 metros
> Adult obesity rate: 37.3% — 49th highest of 384 metros
> Adults with diabetes: 8.1% — 41st lowest of 384 metros
25. Madison, WI
> Adults reporting insufficient sleep (<7 hours): 31.1%
> Adults reporting poor or fair health: 12.5% — 9th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 20th lowest of 384 metros
> Adult obesity rate: 25.9% — 44th lowest of 384 metros
> Adults with diabetes: 6.6% — 14th lowest of 384 metros
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24. Fargo, ND-MN
> Adults reporting insufficient sleep (<7 hours): 31.1%
> Adults reporting poor or fair health: 12.6% — 11th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.6 — 13th lowest of 384 metros
> Adult obesity rate: 31.9% — 191st lowest of 384 metros
> Adults with diabetes: 7.6% — 27th lowest of 384 metros
23. Wenatchee, WA
> Adults reporting insufficient sleep (<7 hours): 31.0%
> Adults reporting poor or fair health: 18.8% — 180th highest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.3 — 98th lowest of 384 metros
> Adult obesity rate: 32.2% — 181st highest of 384 metros
> Adults with diabetes: 8.3% — 44th lowest of 384 metros
22. Grand Island, NE
> Adults reporting insufficient sleep (<7 hours): 31.0%
> Adults reporting poor or fair health: 16.0% — 88th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.8 — 26th lowest of 384 metros
> Adult obesity rate: 37.4% — 48th highest of 384 metros
> Adults with diabetes: 11.5% — 162nd highest of 384 metros
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21. Duluth, MN-WI
> Adults reporting insufficient sleep (<7 hours): 31.0%
> Adults reporting poor or fair health: 14.3% — 42nd lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.1 — 63rd lowest of 384 metros
> Adult obesity rate: 30.3% — 138th lowest of 384 metros
> Adults with diabetes: 9.0% — 76th lowest of 384 metros
20. Provo-Orem, UT
> Adults reporting insufficient sleep (<7 hours): 30.9%
> Adults reporting poor or fair health: 13.3% — 21st lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.9 — 36th lowest of 384 metros
> Adult obesity rate: 25.8% — 42nd lowest of 384 metros
> Adults with diabetes: 6.2% — 9th lowest of 384 metros
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19. Cedar Rapids, IA
> Adults reporting insufficient sleep (<7 hours): 30.7%
> Adults reporting poor or fair health: 13.2% — 18th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 18th lowest of 384 metros
> Adult obesity rate: 33.8% — 136th highest of 384 metros
> Adults with diabetes: 9.7% — 117th lowest of 384 metros
18. Burlington-South Burlington, VT
> Adults reporting insufficient sleep (<7 hours): 30.6%
> Adults reporting poor or fair health: 11.8% — 3rd lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.1 — 67th lowest of 384 metros
> Adult obesity rate: 25.4% — 36th lowest of 384 metros
> Adults with diabetes: 7.7% — 30th lowest of 384 metros
17. Santa Maria-Santa Barbara, CA
> Adults reporting insufficient sleep (<7 hours): 30.5%
> Adults reporting poor or fair health: 19.3% — 159th highest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.3 — 123rd lowest of 384 metros
> Adult obesity rate: 24.2% — 26th lowest of 384 metros
> Adults with diabetes: 8.0% — 38th lowest of 384 metros
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16. Denver-Aurora-Lakewood, CO
> Adults reporting insufficient sleep (<7 hours): 30.2%
> Adults reporting poor or fair health: 13.7% — 29th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 23rd lowest of 384 metros
> Adult obesity rate: 21.6% — 12th lowest of 384 metros
> Adults with diabetes: 6.3% — 10th lowest of 384 metros
15. Napa, CA
> Adults reporting insufficient sleep (<7 hours): 30.2%
> Adults reporting poor or fair health: 15.9% — 85th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.0 — 47th lowest of 384 metros
> Adult obesity rate: 24.1% — 25th lowest of 384 metros
> Adults with diabetes: 9.8% — 121st lowest of 384 metros
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14. San Luis Obispo-Paso Robles, CA
> Adults reporting insufficient sleep (<7 hours): 30.1%
> Adults reporting poor or fair health: 15.2% — 64th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.5 — 149th lowest of 384 metros
> Adult obesity rate: 28.6% — 87th lowest of 384 metros
> Adults with diabetes: 9.1% — 81st lowest of 384 metros
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13. Santa Cruz-Watsonville, CA
> Adults reporting insufficient sleep (<7 hours): 30.1%
> Adults reporting poor or fair health: 16.3% — 99th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.3 — 101st lowest of 384 metros
> Adult obesity rate: 19.3% — 3rd lowest of 384 metros
> Adults with diabetes: 6.2% — 8th lowest of 384 metros
12. Santa Rosa-Petaluma, CA
> Adults reporting insufficient sleep (<7 hours): 30.0%
> Adults reporting poor or fair health: 15.1% — 60th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.3 — 106th lowest of 384 metros
> Adult obesity rate: 23.9% — 21st lowest of 384 metros
> Adults with diabetes: 8.3% — 45th lowest of 384 metros
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11. Iowa City, IA
> Adults reporting insufficient sleep (<7 hours): 30.0%
> Adults reporting poor or fair health: 12.9% — 14th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.6 — 11th lowest of 384 metros
> Adult obesity rate: 27.7% — 68th lowest of 384 metros
> Adults with diabetes: 7.0% — 16th lowest of 384 metros
10. Rapid City, SD
> Adults reporting insufficient sleep (<7 hours): 29.8%
> Adults reporting poor or fair health: 14.2% — 40th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.5 — 7th lowest of 384 metros
> Adult obesity rate: 29.3% — 107th lowest of 384 metros
> Adults with diabetes: 9.8% — 119th lowest of 384 metros
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9. La Crosse-Onalaska, WI-MN
> Adults reporting insufficient sleep (<7 hours): 29.6%
> Adults reporting poor or fair health: 13.8% — 30th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.0 — 41st lowest of 384 metros
> Adult obesity rate: 27.2% — 62nd lowest of 384 metros
> Adults with diabetes: 7.0% — 17th lowest of 384 metros
8. Sioux Falls, SD
> Adults reporting insufficient sleep (<7 hours): 29.5%
> Adults reporting poor or fair health: 12.3% — 8th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.0 — the lowest of 384 metros
> Adult obesity rate: 31.4% — 174th lowest of 384 metros
> Adults with diabetes: 8.8% — 67th lowest of 384 metros
7. Minneapolis-St. Paul-Bloomington, MN-WI
> Adults reporting insufficient sleep (<7 hours): 29.3%
> Adults reporting poor or fair health: 12.0% — 6th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.6 — 9th lowest of 384 metros
> Adult obesity rate: 27.1% — 61st lowest of 384 metros
> Adults with diabetes: 7.8% — 31st lowest of 384 metros
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6. Mankato, MN
> Adults reporting insufficient sleep (<7 hours): 29.2%
> Adults reporting poor or fair health: 14.1% — 37th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.7 — 25th lowest of 384 metros
> Adult obesity rate: 32.6% — 169th highest of 384 metros
> Adults with diabetes: 8.2% — 42nd lowest of 384 metros
5. Bellingham, WA
> Adults reporting insufficient sleep (<7 hours): 29.2%
> Adults reporting poor or fair health: 15.0% — 56th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.5 — 164th lowest of 384 metros
> Adult obesity rate: 28.0% — 74th lowest of 384 metros
> Adults with diabetes: 7.9% — 36th lowest of 384 metros
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4. Rochester, MN
> Adults reporting insufficient sleep (<7 hours): 29.0%
> Adults reporting poor or fair health: 11.9% — 4th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.3 — 2nd lowest of 384 metros
> Adult obesity rate: 29.9% — 114th lowest of 384 metros
> Adults with diabetes: 8.1% — 40th lowest of 384 metros
3. Santa Fe, NM
> Adults reporting insufficient sleep (<7 hours): 28.6%
> Adults reporting poor or fair health: 17.8% — 165th lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 4.5 — 157th lowest of 384 metros
> Adult obesity rate: 16.1% — 2nd lowest of 384 metros
> Adults with diabetes: 6.1% — 7th lowest of 384 metros
2. Fort Collins, CO
> Adults reporting insufficient sleep (<7 hours): 27.2%
> Adults reporting poor or fair health: 11.2% — 2nd lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.9 — 31st lowest of 384 metros
> Adult obesity rate: 20.9% — 7th lowest of 384 metros
> Adults with diabetes: 5.4% — the lowest of 384 metros
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1. Boulder, CO
> Adults reporting insufficient sleep (<7 hours): 26.6%
> Adults reporting poor or fair health: 11.2% — the lowest of 384 metros
> Avg. number of mentally unhealthy days reported in past month: 3.6 — 12th lowest of 384 metros
> Adult obesity rate: 14.3% — the lowest of 384 metros
> Adults with diabetes: 5.5% — 2nd lowest of 384 metros
Methodology
To determine America’s least sleep deprived metros, 24/7 Tempo reviewed the share of adults reporting fewer than seven hours of sleep on average from the Robert Wood Johnson Foundation and the University of Wisconsin Population Health Institute joint program’s 2021 County Health Rankings & Roadmaps report. While the CHR report is from 2021, insufficient sleep figures published in the report are from 2018.
We used the 384 metropolitan statistical areas as delineated by the United States Office of Management and Budget and used by the Census Bureau as our definition of metros.
Metros were ranked based on the share of adults reporting insufficient sleep. Additional information on the share of adults reporting poor or fair health, the average number of mentally unhealthy days reported in the past 30 days, adults 20 years and older who report a body mass index of 30 kg/m2 or higher (adult obesity rate), and the share of adults 20 years and older with diagnosed diabetes are also from the 2021 CHR.
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