The Best and Worst U.S States For a Good Night’s Sleep

Sleep disorders affect approximately 70 million Americans, and one in three adults living in the U.S regularly don’t get enough sleep.

The consequences of this sleep deficit are staggering: drowsy driving is responsible for more than 6,000 fatal car crashes every year, while lack of sleep costs the United States over $411 billion dollars and 1.23 million working days annually. 

Getting quality sleep is essential for our physical health, mental wellbeing, and overall quality of life. But did you know that where you live can significantly impact how well you sleep?

From noise pollution that disrupts your circadian rhythm to access to nature that promotes relaxation, geographical factors play a surprisingly significant role in determining sleep quality. Our comprehensive analysis of sleep-related factors across all 50 US states reveals which locations offer the best and worst conditions for restful nights.

The Best States For Sleep

Five key factors were analyzed to determine which states are the best and worst for sleep:

• Noise levels
• Mental health ranking
• Unemployment rate
• Interest in sleep supplements
• Access to national parks
  

Each factor was scored on a 50-point scale, with all five categories contributing to a total possible score of 250 points per state.

1. Alaska Score: 182 out of 250

• Alaska claims the top spot as America’s best state for sleep, achieving a perfect 50/50 noise score thanks to the lowest noise pollution levels in the nation.
• Despite having a higher unemployment score (20/50), the state’s pristine environment and low population density create ideal conditions for undisturbed rest.
• With eight national parks, Alaska scores 45/50 second-highest nationwide. The state also offers abundant natural beauty and outdoor recreation opportunities that support mental well-being (scoring 20/50), both essential for quality sleep.

2. South Dakota Score: 169 out of 250

• South Dakota secures second place with an impressively low noise level score (41/50) and the best unemployment score in the country (50/50).
• The combination of economic stability and peaceful surroundings creates a low-stress environment, essential for quality sleep.
• While the state has a moderate mental health score (14/50) and access to two national parks (20/50), its rural character and wide-open spaces provide ample opportunities for relaxation and outdoor activities.

3. Iowa Score: 165 out of 250 

• Iowa rounds out the top three with particularly strong mental health rankings, fifth in the nation with an impressive score of 46/50, and a low noise pollution score of 44/50.
• The state also has a solid unemployment score (30/50).
• While Iowa lacks national park access (0/50), its farmlands and small-town atmosphere offer a peaceful setting for residents seeking quality rest.

4. North Dakota Score: 158 out of 250 

• North Dakota benefits from an extremely low noise score (47/50) and strong economic indicators, with a low unemployment score (40/50).
• The state scores 26/50 for mental health and has one national park (10/50).
• North Dakota’s sparse population density means less urban noise and light pollution, both critical factors for maintaining healthy sleep cycles.

5. Utah Score: 148 out of 250

• Utah stands out with five national parks, the third-highest among the top ten states, scoring 40/50 for nature access.
• While the state has a higher noise score than others in the top rankings (15/50), likely due to growing urban areas, its strong outdoor recreation culture helps offset these factors.
• Utah also has a favorable unemployment score (35/50) and ranks 31st nationally for mental health, with a score of 21/50.

The Worst States For Sleep

50. Rhode Island Score: 68 out of 250 

• Rhode Island ranks last for sleep quality, facing challenges across multiple factors. The state scores 5/50 for noise and 20/50 for unemployment.
• While it has a decent mental health score (28/50), it has no national parks (0/50).
• Rhode Island’s dense population contributes to elevated noise levels and limited access to natural spaces.

49. New Jersey Score: 70 out of 250

• New Jersey has the highest noise pollution in the nation, scoring 1/50, coupled with no national parks (0/50) and an unemployment score of 15/50.
• However, the state ranks third nationally for mental health, with a score of 48/50.
• Its position in the densely populated Northeast corridor means constant environmental disturbances that can disrupt sleep patterns.

48. Nevada Score: 76 out of 250

• Nevada faces significant sleep challenges, ranking last in mental health metrics with a score of 1/50.
• The state scores 11/50 for noise and 15/50 for unemployment.
• While Nevada has two national parks (20/50), the state’s casino culture and 24-hour lifestyle, particularly in Las Vegas, contribute to disrupted circadian rhythms for many residents.
• Urban noise and severe mental health struggles overshadow the benefits of nature access.

47. Delaware Score: 76 out of 250 

• Tied with Nevada, Delaware scores 6/50 for noise pollution, 0/50 for national parks, and 25/50 for unemployment.
• The state ranks 19th nationally for mental health, with a score of 33/50.
• Limited outdoor recreation options and economic pressures add financial stress to residents’ lives, further impacting sleep quality.

46. Oregon Score: 77 out of 250

• Oregon’s ranking may surprise many, given its reputation for natural beauty. However, the state faces significant challenges, with an unemployment score of 15/50 and a concerning mental health score of 10/50.
• The state scores 35/50 for noise and has one national park (10/50).
• Despite access to natural beauty, these economic and psychological stressors significantly impact residents’ sleep quality.
  
  

Regional Patterns

The data reveals clear geographic trends:

• The Great Plains and Mountain West dominate the top rankings, with states like Alaska, South Dakota, Iowa, North Dakota, and Montana all placing in the top ten. These states benefit from low population density, minimal noise pollution, and strong economic indicators.
• The Northeast corridor struggles significantly, with New Jersey, Rhode Island, Massachusetts, and Connecticut all ranking in the bottom ten. High population density, noise pollution, and limited access to natural spaces create challenging sleep environments.
• Southern states show mixed results, with some like Kentucky and Arkansas performing moderately well, while others like Alabama and Georgia rank lower due to various factors including mental health challenges and economic stressors.

10 Tips For a Quality Sleep

Regardless of where you live, you can take steps to improve your sleep quality:

1. Create Your Sleep Sanctuary

Transform your bedroom into a peaceful oasis. Invest in blackout curtains to eliminate light pollution, use a white noise machine or fan to mask environmental sounds, and keep your bedroom temperature between 60-67°F. Your bedroom should be exclusively for sleep and intimacy, and it’s best to remove televisions, work materials, and exercise equipment.

2. Establish a Consistent Schedule

Your body thrives on routine. Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your circadian rhythm, making it easier to fall asleep and wake up naturally. Aim for 7-9 hours of sleep per night for optimal health.

3. Mind Your Evening Habits

What you do before bed significantly impacts sleep quality. Avoid screens for at least one hour before bedtime, as the blue light emitted by phones, tablets, and computers suppresses melatonin production. Limit caffeine intake after 2 PM and avoid alcohol close to bedtime, as it disrupts sleep cycles despite its initial sedative effect.

4. Develop a Relaxing Pre-Sleep Routine

Signal to your body that it’s time to wind down. Consider activities like reading a physical book, gentle stretching or yoga, meditation, taking a warm bath, or practicing deep breathing exercises. The 4-7-8 breathing technique (inhale for 4 counts, hold for 7, exhale for 8) can be particularly effective for relaxation.

5. Get Strategic About Light Exposure

Maximize bright light exposure during the day, especially morning sunlight, which helps maintain a healthy circadian rhythm. Dim lights in your home as evening approaches, and consider using amber-tinted glasses if you must use screens before bed.

6. Stay Physically Active

Regular exercise improves sleep quality, but timing matters. Aim for at least 30 minutes of moderate activity most days, preferably earlier in the day. Vigorous exercise within three hours of bedtime can be stimulating for some people, though others tolerate it well.

7. Manage Stress and Racing Thoughts

Keep a “worry journal” beside your bed to jot down concerns that arise at night, promising yourself you’ll address them tomorrow. Practice progressive muscle relaxation by tensing and releasing muscle groups from your toes to your head. If you can’t fall asleep after 20 minutes, get up and do a quiet, non-stimulating activity until you feel drowsy.

8. Watch What and When You Eat

Avoid large meals within three hours of bedtime. If you’re hungry before bed, choose a light snack that combines protein and complex carbohydrates, such as whole grain crackers with cheese or a banana with almond butter. Some people find that foods containing tryptophan, magnesium, or melatonin (like turkey, nuts, cherries, or kiwi) promote better sleep.

9. Consider Your Environment Beyond the Bedroom

If you live in a noisy area, explore options like soundproofing windows, using earplugs, or running air purifiers that provide white noise. If moving isn’t an option, make regular trips to quieter natural settings; studies show that time in nature can improve sleep quality for days afterward.

10. Seek Professional Help When Needed

If sleep problems persist despite good sleep hygiene, consult a healthcare provider. Sleep disorders like sleep apnea, restless leg syndrome, or insomnia may require professional treatment. Don’t ignore chronic sleep issues, they can have serious health consequences over time.

Develop a Better Routine With Tracka

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