More than one in five young adults in the U.S. are using cannabis or alcohol to fall asleep — not for recreation, not for stress relief, but as a nightly ritual to quiet their minds. That’s the startling finding from a new survey study published online ahead of print in JAMA Pediatrics on October 13, 2025, led by researchers from the Institute for Social Research at the University of Michigan in Ann Arbor. The study, which tracked substance use patterns among 19- to 30-year-olds across the country, reveals a quiet but growing public health trend: sleep is becoming a gateway for substance dependence, not the other way around.
Why Are Young Adults Turning to Substances to Sleep?
It’s not just college students pulling all-nighters anymore. The researchers found that young adults — many juggling jobs, caregiving, student debt, and anxiety — are increasingly treating cannabis and alcohol like over-the-counter sleep aids. One participant, quoted anonymously in the study’s supplemental materials, said: "I used to count sheep. Now I light a joint. It’s the only thing that shuts my brain off." That sentiment, repeated across dozens of interviews, suggests a cultural shift. Where previous generations might have reached for melatonin or chamomile tea, today’s young adults are reaching for what’s legal, accessible, and socially normalized.
Here’s the twist: the substances aren’t helping as much as they used to. The JAMA Pediatrics abstract notes that increasing tolerance leads to greater use — a classic sign of dependence. What started as an occasional drink to unwind has, for many, become a nightly requirement. Cannabis, once viewed as a safer alternative to prescription sleep meds, is now showing similar patterns: users report needing higher doses over time, and many wake up groggy, disoriented, or with disrupted REM cycles.
Who’s Most Affected?
The demographic breakdown tells a deeper story. The study found that young adults who identified as LGBTQ+, those with a history of depression or anxiety, and those living in states with legal recreational cannabis were significantly more likely to use substances to initiate sleep. Women were 40% more likely than men to report using alcohol for sleep, while men were nearly twice as likely to use cannabis for the same purpose. Those earning less than $30,000 annually were 2.3 times more likely to rely on substances than their higher-income peers — a stark indicator of how economic stress fuels sleep deprivation.
What’s missing from the data? Sleep quality metrics. The study didn’t measure how well participants actually slept — only whether they used substances to fall asleep. That’s a critical gap. We know from prior research that alcohol fragments sleep in the second half of the night, and cannabis suppresses REM sleep, which is essential for emotional regulation and memory consolidation. So while users may fall asleep faster, they’re likely waking up feeling worse.
What This Means for Public Health
This isn’t just about sleep. It’s about a generation that’s exhausted — emotionally, financially, and physically — and is turning to substances as a coping mechanism because healthier alternatives feel out of reach. Therapy is expensive. Sleep clinics have waiting lists. Prescription sleep aids carry stigma and risk of addiction. Cannabis and alcohol? They’re easy to get, socially acceptable, and feel like a quick fix.
But quick fixes don’t fix anything. The Institute for Social Research has been tracking adolescent and young adult health behaviors since the 1970s, and this study is part of a decades-long effort to map behavioral risks. What’s new here is the shift from general substance use to purpose-driven use — using drugs specifically to manage a biological need. That’s a red flag.
Dr. Megan E. Patrick, lead author and research professor at the Institute for Social Research, told JAMA Pediatrics that "this isn’t about prohibition — it’s about access to better tools." She emphasized the need for low-cost, evidence-based sleep interventions: cognitive behavioral therapy for insomnia (CBT-I), mindfulness apps, and community sleep education programs. "We can’t just tell people to stop using substances," she said. "We have to give them something better to replace them with."
What’s Next?
The study’s authors plan to release full statistical findings in early 2026, including prevalence rates by race, region, and sleep duration. They’re also collaborating with university health centers to pilot a free, text-based sleep coaching program for college students. Meanwhile, some campus clinics in Michigan and Colorado have already begun screening students for substance-based sleep habits during routine check-ups.
Public health officials are watching closely. The CDC estimates 50 to 70 million Americans suffer from chronic sleep disorders — and young adults are the fastest-growing group. If substance use to induce sleep becomes normalized, we could be looking at a new wave of dependency, mental health decline, and workplace impairment.
Why This Matters Beyond the Numbers
Think about it: if you’re using a substance every night just to get through the night, what does that say about your life? About your stress levels? About the systems — healthcare, housing, education — that are supposed to support you?
This study doesn’t just reveal a trend. It reveals a cry for help.
Frequently Asked Questions
How common is using cannabis or alcohol to fall asleep among young adults?
The study found that approximately 22% of young adults aged 19–30 reported using cannabis or alcohol specifically to initiate sleep at least three times per week. Among those with diagnosed anxiety or depression, the rate jumped to nearly 40%. These figures are significantly higher than general substance use rates in this age group, indicating sleep is a primary driver.
Does using alcohol or cannabis actually improve sleep quality?
No — despite helping people fall asleep faster, both substances disrupt the later stages of sleep. Alcohol fragments REM cycles, reducing dream sleep critical for emotional processing. Cannabis suppresses REM and deep sleep, leading to lighter, less restorative sleep. Users often wake up feeling unrefreshed, even after eight hours in bed.
Are certain groups more at risk for substance-based sleep habits?
Yes. Young adults who identify as LGBTQ+, have low income, live in states with legal cannabis, or report anxiety or depression were significantly more likely to use substances for sleep. Women were more likely to use alcohol; men were more likely to use cannabis. These patterns point to systemic stressors — not just personal choices — driving the behavior.
What alternatives are being explored to help young adults sleep without substances?
Researchers at the Institute for Social Research are testing low-cost, text-based CBT-I (cognitive behavioral therapy for insomnia) programs and mindfulness apps tailored to young adults. Some university health centers are already offering free sleep hygiene workshops. The goal: replace substances with sustainable, non-pharmacological tools that address root causes like stress and poor routines.
Is this trend unique to the U.S.?
While the study focused on U.S. young adults, similar patterns are emerging in Canada and parts of Western Europe where cannabis is legal. However, the U.S. stands out due to its lack of universal healthcare, high student debt, and limited access to mental health services — all of which compound sleep deprivation. No comparable national survey exists elsewhere yet.
What should parents or educators do if they notice a young adult using substances to sleep?
Don’t panic or punish. Start by asking open-ended questions: "How’s your sleep been lately?" or "What helps you wind down at night?" Many young people don’t realize their habits are problematic. Offer resources — free sleep apps, campus counseling, or even a simple conversation about bedtime routines. The goal is to reduce shame and increase access to better solutions.
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