How Well Do Aussies Sleep?

A fresh snapshot of Aussie sleep shows many of us doing okay—but a third are running short, stress is keeping plenty of minds buzzing, and daytime productivity is taking a hit.

1 in 3 Australians sleeps under 7 hours a night—the minimum recommended for most adults.

The big picture

Most Australians report 7–8 hours of sleep, with seven hours the single most common answer. That’s the good news. The watch-out? Short sleep (<7 hours) is common enough to matter, especially from midlife onwards.

By age: Short sleep is rare in young adults but rises through the 50s and stays elevated into older age. Young adults (18–24) are more likely to clock eight hours.

Rough nights: In the past week, over half had at least one night that felt insufficient—and around 3 in 10 had five or more rough nights.

Daytime cost: Nearly half (~46%) lost at least one day of productivity at work or study in the past week due to poor sleep. The heavier burden sits with 18–44-year-olds.

“It’s not just how long we sleep—it’s how often sleep falls apart during the week that really dents our days.”

What’s keeping us up?

The top culprits behind short or choppy sleep:

• Busy mind/overthinking (~47%)

• Worry and anxiety (~42%)

• Restlessness (~31%)

For 18–24-year-olds, late-night streaming, gaming, and socials loom larger (roughly 13–27% call these out). In later adulthood, physical health issues become bigger players.

Bedtime habits (the good, the bad, and the furry):

• Phone/device within arm’s reach (~28%)

• Consistent pattern (~25%)

• Background noise for sleep (~10%)

• Pets in the bed (~10%)

Quick tip

Park devices out of reach and set a simple 20–30 minute wind down (dim lights, light read, breathwork). Tiny habits. Big payoff.

When life sets the schedule

Only about a third of us feel fully in control of our sleep timing. Seven in ten say external pressures—work, family, stress, health—often dictate when (and how) we sleep.

If life allowed it, 42% would go to bed earlier, 18% would sleep later, and roughly a quarter are happy with their current rhythm.

Health conditions tied to sleep

The most commonly reported issues impacting sleep were:

• Back problems (~14%)

• Mental & behavioural conditions (~11%)

• Pain during sleep (~10%)

When mental health issues and back pain occur together, sleep takes the biggest hit: shorter total sleep, more poor nights, more lost productivity, higher medication use, and higher rates of insomnia and sleep apnoea.

Treating pain and mood together often moves the needle more than chasing sleep alone.

Women, men & menopause

Women report insomnia more often and less consistent sleep patterns; men report sleep apnoea a little more.

Nearly 1 in 5 respondents was peri- or post-menopausal (average age around 49). Experiences varied: about a third noticed no change in sleep; about a quarter reported worse sleep with frequent awakenings. Medication use to support sleep was higher in this group compared with non menopausal women.

Workplace angle: Hot flushes, night sweats, and fragmented sleep can drive daytime fatigue—flexible start times, cooler spaces, breathable uniforms, and access to specialist care all help.

Medication snapshot

• Ever used a prescription or over the counter sleep med: ~42%

• Most commonly named: melatonin (~43%)

• Used in the last month: ~18%

o Of recent users: ~25% less than weekly, ~41% 1–2 times a week, ~34% 3+ times a week

Good practice: Medications can help short term while you address the underlying drivers (stress, pain, sleep apnoea, irregular hours). Pair with behavioural strategies and medical review.

Where Aussies get sleep advice

Top source is the GP (~25%), followed by websites (~14%). Younger adults also tap TikTok (~16%) and family (~13%). From mid life, more people don’t look up health info at all (up to ~28% in the oldest group)—a missed opportunity for early help.

What actually helps (based on the data)

1) Calm the mind, lighten the load

Stress and mental noise were the strongest links to better/worse sleep. Aim for consistent wind down, worry scheduling (jot it down earlier), and daytime decompression (brief walks, sunlight, breaks).

2) Tidy up tech

Set a digital sunset 60 minutes before bed; charge devices outside the bedroom. If you must scroll, use night modes and time limits.

3) Anchor your body clock

Keep wake up times steady (weekdays and weekends), seek morning daylight, and build a repeatable pre sleep routine (same sequence, same order).

4) Mind the body

Address pain, snoring, or breathing pauses early. If your partner notices loud snoring/choking, or you’re excessively sleepy, ask your GP about a sleep apnoea screen.

5) Shift workers

Use pre sleep wind downs, dark, quiet, cool sleep environments, and strategic naps. Sunglasses on the commute home, light meals, and caffeine timing can help.

Try this tonight (5 minute plan)

• Pick a bedtime window you can keep most nights.

• Set a phone charger in another room.

• Lay out your wind down: dim lights, two pages of a book, 4–7–8 breathing x4 rounds.

• Morning anchor ready: blinds open on waking + 5 minute outdoor light.

When to get checked

• Frequent awakenings, loud snoring, gasping, or waking unrefreshed most days

• Daytime sleepiness that affects driving or safety

• Persistent insomnia (trouble falling or staying asleep ≥3 nights/week for ≥3 months)

• Sleep and mood worsening despite good habits

First stop: your GP—Aussies already trust them most for sleep guidance.

Reference

Figures in this article come from a June 2025 national survey of 1,012 Australian adults led by university sleep researchers. Data are self reported, offering a real world snapshot of current sleep patterns and pressures.

Date: Sept 25; By: Sleep Health Foundation