Long work hours, limited access to wellness resources, and poor sleep health are leaving some cities more rest-deprived than others. To find out where sleep is most needed, we analyzed environmental, health, and wellness-related data across 95 U.S. cities.

We also surveyed more than 1,200 Americans and reviewed Google Trends data to better understand how people are responding. The findings point to a growing trend. As exhaustion rises, more Americans are using paid time off to catch up on sleep, and many are willing to pay extra for vacations designed to help them feel restored.

Where Rest Takes a Back Seat

Some cities are far better equipped than others to support healthy sleep. Factors like work demands, access to wellness services, and even local air quality can make it harder for residents to get the rest they need. Our research uncovered cities where sleep is especially strained and a few that offer a much more restful pace of life.

Overall, Philadelphia, Pennsylvania, ranks as the sleepiest city in our analysis. Residents there work an average of 39 hours per week, but with only about 10 wellness practitioners per 100,000 people and 43% of adults getting fewer than 7 hours of sleep per night, support and rest can be harder to come by.

Laredo, Texas, and Jersey City, New Jersey, follow close behind, rounding out the top 3 cities most in need of sleep.

On the other hand, Portland, Oregon, stands out as the most well-rested city. It offers strong wellness support, cleaner air, and better access to rest-friendly environments. Madison, Wisconsin, and St. Paul, Minnesota, also earned top spots for having the right balance of health, environment, and lifestyle to support consistent, quality sleep.

Here’s how the sleepiest and most well-rested cities compare across key factors.

The impact of sleep deprivation is especially clear in places like Honolulu, Hawaii, where half of adults sleep fewer than 7 hours a night (the highest rate in the study). By comparison, only 28% of residents in Minneapolis, Minnesota, and Arlington, Virginia, fall below that threshold.

Access to wellness practitioners can influence how easily people find support for better sleep. Their services often help individuals manage stress and improve rest. Miami, Florida, leads in this area with more than 150 wellness practitioners per 100,000 residents. In contrast, North Las Vegas, Nevada, has the fewest practitioners, with just 1.4 per capita.

Environmental factors further shape local sleep health. Cities with the worst air quality, including Riverside, Los Angeles, Long Beach, and Santa Clarita, California, face more days with pollution that can disrupt breathing and worsen sleep conditions like snoring or sleep apnea. Riverside had the highest rate, with 38.4% of days marked by poor air quality.

Access to green space also matters. Urban parks give people a place to relax, exercise, and unwind, all of which support better sleep. Anchorage, Alaska, leads in park space with over 3,100 acres per resident, offering plenty of room to disconnect. At the bottom of the list is Santa Ana, California, where limited outdoor space could mean fewer opportunities to destress after a long day.

Work-life balance makes a difference, too. Residents in Arlington, Virginia, work the most on average, clocking 41 hours per week. In contrast, Madison, Wisconsin, has the lowest average at 36.3 hours. That extra time could be a key ingredient for better rest.

Rest Is Worth Paying For

According to our survey, taking time off to catch up on sleep has become a necessity for many Americans. Here’s who’s doing it the most and what they’d want in a sleep retreat.

More than one-third of survey respondents used paid time off in the past year specifically to sleep. Millennials did so the most, with 43% taking PTO for rest, followed by 34% of Gen X and 33% of Gen Z. Only 20% of baby boomers reported doing the same.

Millennials also showed the highest interest in rest-focused getaways, with 35% saying they had taken a vacation primarily to catch up on sleep.

That’s more than Gen Z (30%), Gen X (29%), and baby boomers (17%). Respondents with higher incomes were also more likely to use PTO for sleep recovery, and across the board, most people who took sleep PTO used 2–3 days for it.

Interest in sleep retreats is growing. About 38% of respondents said they would consider a vacation designed to improve sleep. While half said they wouldn’t pay extra for this type of trip, 47% said they would be willing to spend up to 25% more for the experience.

When it comes to retreat features, simplicity and ease are key. Over half of Americans expressed interest in using a sleep tracker, joining a silent morning/quiet hour session, or trying sound therapy. Nearly one in three said they would take a full digital detox and completely avoid screens to improve their rest.

Searches for Sleep Travel Are on the Rise

Consumer behavior is changing, and people are searching for ways to build sleep into their travel plans. Google Trends data shows that interest in wellness travel and rest-oriented getaways is growing.

Over the past 2 years, search volume for “wellness travel” has nearly doubled, rising by 95%. This indicates a growing awareness of the connection between travel and long-term well-being. Searches for “sleep resort” and “sleep vacation” have also jumped more than 30% since 2023. These spikes reflect a clear trend: Americans are looking for ways to recover, recharge, and sleep better while away from home.

FAQs

Why do I struggle to sleep in a hotel?

Hotel sleep struggles are incredibly common due to what sleep researchers call the “first night effect.” That’s where your brain remains partially alert in unfamiliar environments as an evolutionary safety mechanism.

Hotels also present numerous sleep disruptors like different mattress firmness, unfamiliar sounds (air conditioning, hallway noise, traffic), altered lighting conditions, and temperature variations you can’t fully control.

And travel often involves crossing time zones, changes in routine, increased stress or excitement, and exposure to blue light from screens during travel, all of which can throw off your natural circadian rhythm.

Is it normal to not sleep well on vacation?

Yes, poor sleep during the first few nights of vacation is completely normal and affects most travelers to some degree. Beyond the first night effect, vacations disrupt your regular sleep schedule, meal times, exercise routine, and caffeine consumption patterns. All of which influence sleep quality.

Your body typically needs 2-3 nights to adjust to a new environment, which is why longer vacations often lead to better sleep toward the end of the trip as your system adapts to the new temporary routine.

How can I improve my bedroom for better sleep?

Creating an optimal sleep environment involves controlling temperature (ideally 65-68°F), eliminating light sources with blackout curtains or an eye mask, and minimizing noise through earplugs, white noise machines, or sound-dampening materials.

Your mattress and pillows should provide proper support for your sleep position, and it’s worth investing in quality bedding made from breathable materials like cotton or bamboo.

Remove electronic devices, clocks with bright displays, and other distractions, while ensuring good ventilation and perhaps adding calming elements like lavender scents or plants that improve air quality.

What are some natural, safe sleep aids to try?

Melatonin (0.5-3mg taken 30-60 minutes before desired sleep time) is one of the most effective natural sleep aids, as it helps regulate your circadian rhythm without dependency risks.

Herbal teas like chamomile, passionflower, or valerian root have mild sedative properties and can be part of a relaxing bedtime routine.

Magnesium supplements (200-400mg) can help relax muscles and calm the nervous system, while practices like progressive muscle relaxation, deep breathing exercises, or gentle yoga can naturally prepare your body for sleep without any substances at all.

Why are some cities more sleep deprived than others?

Cities with longer average commute times, more demanding work cultures, and 24/7 lifestyles tend to have more sleep-deprived populations. Think New York, San Francisco, or Washington D.C. where people often sacrifice sleep for career advancement or simply to manage daily logistics.

Environmental factors like noise pollution, light pollution, air quality, and population density all impact sleep quality, with denser urban areas typically presenting more sleep challenges.

Economic factors also play a role, as cities with higher costs of living may force residents to work multiple jobs or longer hours, while cultural attitudes toward work-life balance and nightlife can either promote or discourage healthy sleep habits across different metropolitan areas.

How can I make the most of a day off to catch up on sleep?

The most effective approach is to go to bed earlier the night before rather than sleeping in excessively, as this works better with your natural circadian rhythm and doesn’t disrupt your sleep schedule for the following days.

If you do need to sleep in, limit it to no more than 1-2 hours past your usual wake time to avoid “social jet lag” that can throw off your entire week.

Consider taking a strategic 20-30 minute nap in the early afternoon if you’re still tired, but avoid napping after 3 PM as this can interfere with your ability to fall asleep that evening.

Conclusion: Finding Sleep in a Sleepless World

Many Americans are struggling to get enough rest, especially in cities where long work hours and limited wellness resources make sleep harder to come by. As burnout rises, more people are using time off to recover and showing interest in travel experiences that help them sleep better.

This growing focus on rest shows that sleep is becoming a real priority. Whether at home or on vacation, finding ways to improve sleep can make a big difference in how we feel each day.

Methodology

We collected data from the U.S. Environmental Protection Agency’s Air Quality Index (AQI), the Trust for Public Land’s ParkServe database, the U.S. Census Bureau’s County Business Patterns (CBP) dataset, the 2025 County Health Rankings and Roadmaps, and the U.S. Census Bureau’s 1-Year American Community Survey (ACS).

We analyzed environmental, health, and wellness-related data across 95 U.S. cities to assess factors influencing restful living. Cities with incomplete or unavailable data across any of the selected metrics were excluded from the analysis to ensure consistency and statistical reliability.

We also surveyed 1,253 Americans to explore how people approach sleep recovery and their interest in sleep-focused travel. We asked respondents about their use of PTO for rest, current sleep habits, and openness to activities offered in sleep retreats.

The average age of participants was 40; 51% were women and 49% were men. Generationally, 8% were baby boomers, 26% were Gen X, 50% were millennials, and 16% were Gen Z.

Respondents’ income levels were also collected: 19% earn under $25,000; 24% earn $25,000–$49,999; 20% earn $50,000–$74,999; 16% earn $75,000–$99,999; 13% earn $100,000–$149,999; 8% earn $150,000. Those who chose not to disclose income were not included in the income analysis. The data was collected in June 2025.

Lastly, we analyzed 2 years of Google Trends search volume data, from July 12, 2020, to July 13, 2025, for sleep- and wellness-related travel terms such as “wellness travel,” “sleep resort,” and “quiet vacation.”

About Amerisleep

Amerisleep is committed to helping people sleep better, whether they’re at home or on the go. With eco-friendly mattresses designed for comfort, support, and sustainability, Amerisleep empowers better rest through innovative sleep solutions.

Whether you’re creating a wellness retreat at home or exploring new places to recharge, Amerisleep is here to help you wake up refreshed.

Fair Use Statement

We’re happy to share our findings with readers and publishers for noncommercial use. If you’d like to reference or feature this content, please include a link back to this page for proper attribution.