The long-term effects of the COVID-19 pandemic continue to shape sleep habits in 2025. For some, remote work has enabled people to adjust their sleep schedules to better fit their needs, but stress, anxiety, and an always-connected culture still contribute to sleep disturbances. An increased push in some industries for a “return to office” may also be causing disruptions for others, leading to changes in routines, such as earlier mornings, and potentially more stress. The increased awareness of sleep-tracking technology has helped individuals gain insight into sleep quality and quantity, leading to a greater focus on optimizing rest through personalized interventions.   

As we move further into the 21st century, we can expect continued advancements in sleep science and technology, with a greater emphasis on individualized approaches to sleep management. The integration of artificial intelligence (AI) in sleep coaching apps and smart home sleep environments has the potential to help users fine-tune their sleep conditions in unprecedented ways. 

Sleep disorders are a common issue affecting a significant portion of the population. According to the Sleep Foundation, around 50-70 million adults in the United States alone suffer from a sleep disorder. Insomnia, sleep apnea, and restless leg syndrome are some of the most common sleep disorders, with insomnia affecting around 30% of adults. These sleep disorders can have a serious impact on both mental and physical health, leading to issues like increased stress, decreased productivity, and even cardiovascular disease. Fortunately, advancements in the treatment of sleep disorders have made it easier for people to manage their symptoms.  

Treatments like cognitive behavioral therapy for insomnia (CBT-I) and continuous positive airway pressure (CPAP) machines for sleep apnea have proven to be effective in managing sleep disorders. In addition, the use of white noise has been found to help mitigate the symptoms of sleep disorders by improving sleep quality and reducing the frequency of interruptions during sleep.  

As more research is conducted on the impact of sleep disorders on health and wellbeing, we can expect to see continued advancements in diagnosing and treating these common conditions.  

Sleep hygiene is an important aspect of overall wellness, and it refers to the habits and practices that can promote good quality sleep. Around 35% of adults in the US report getting less than seven hours of sleep per night, highlighting the need for improved sleep hygiene.  

There are several quick tips that can help improve sleep hygiene, such as establishing a regular sleep schedule, avoiding caffeine and alcohol before bedtime, and creating a relaxing sleep environment. Research has also shown that lifestyle factors such as exercise, diet, and stress levels can impact sleep hygiene. For instance, regular exercise has been found to improve sleep quality, while poor dietary habits, such as consuming high amounts of sugar and caffeine, can lead to disrupted sleep patterns. By paying attention to these factors and adopting healthy sleep habits, individuals can improve their overall sleep hygiene and promote better health and well-being.  

In 2025, we can expect to see continued emphasis on the importance of sleep hygiene and the development of new technologies and treatments to help individuals improve their sleep habits.  

Sleep Divorce and Personalized Sleep Solutions 

Sleep patterns and sleep needs can vary significantly across different age groups. Newborns require up to 17 hours of sleep per day, while teenagers need around 8-10 hours, and adults typically require 7-9 hours of sleep per night. Additionally, gender and cultural factors can impact sleep, with women more likely to experience sleep disorders such as insomnia and sleep apnea and cultural norms affecting sleep patterns and habits. For example, some cultures may prioritize later bedtimes or afternoon napping.  

As we continue to learn more about the factors that impact sleep, it is important to prioritize healthy sleep habits across all age groups, genders, and cultural backgrounds to promote overall health and well-being.  

Becoming a new parent can significantly impact sleep patterns, with sleep deprivation being a common experience for many parents of young children. Infants typically require frequent feedings and diaper changes throughout the night, which can result in interrupted sleep for parents.  

According to statistics, new parents may experience a reduction in total sleep time and a disruption in sleep quality due to the demands of caring for their child. As children grow older, sleep patterns may continue to shift, with toddlers and young children often requiring more hours of sleep than adults. Establishing consistent bedtime routines and creating a sleep-friendly environment can help promote healthy sleep habits for both children and parents.  

As children transition to school age, it is important to prioritize healthy sleep habits to support their development and overall wellbeing. Parents may need to adjust their own sleep habits to accommodate their children's changing sleep needs and routines. While the sleep challenges of new parenthood can be complex to manage, prioritizing healthy sleep habits and seeking support from healthcare professionals can help parents and children get the rest they need to thrive.  

The relationship between sleep and mental health remains a critical area of study. The Sleep Foundation reports that individuals with chronic sleep disturbances are at a higher risk of developing anxiety and depression. Research also suggests that poor sleep can exacerbate symptoms of conditions like PTSD and ADHD. 

Therapeutic approaches integrating sleep and mental health care—such as mindfulness-based sleep interventions (MBSI) and digital cognitive behavioral therapy (dCBT)—are growing in popularity. Many employers and wellness programs are recognizing the importance of sleep education and are incorporating it into workplace health initiatives.  

It is essential for individuals experiencing sleep disturbances or mental health concerns to seek support from a healthcare professional, as well as prioritize healthy sleep habits like maintaining a regular sleep schedule, creating a relaxing sleep environment, and limiting exposure to stimulating devices before bedtime. By taking steps to promote healthy sleep and mental health habits, individuals can improve their overall wellbeing and quality of life.  

Sleep and ADHD 

As ADHD diagnoses continue to rise, there is growing awareness of the link between ADHD and sleep disturbances. According to research, individuals with ADHD are more likely to experience sleep issues, including difficulty falling asleep, staying asleep, and achieving restorative rest. This has become a significant topic of discussion on platforms like TikTok, where people with ADHD share their experiences and tips for better sleep. 

One emerging solution is using white noise to aid both concentration and sleep. Many individuals with ADHD find that white noise helps them focus during the day and reduces nighttime disruptions, making falling and staying asleep easier. Increased awareness of ADHD-related sleep challenges leads to more targeted solutions, including sound-based therapies and structured bedtime routines designed for neurodivergent individuals. 

As we look ahead to the rest of 2025, sleep remains a vital pillar of health and wellness. The growing awareness of sleep hygiene, wearable technology, and personalized sleep solutions highlights the importance of treating sleep as a practice—an ongoing journey requiring mindful adjustments and personal check-ins. From advancements in sleep science to the normalization of sleep divorce, the future of sleep health is becoming more individualized and data-driven. By prioritizing better sleep habits and leveraging new technologies, we can enhance our rest and overall quality of life.