睡眠教练的服务对象正从婴儿转向成年人，数据反映了这一转变。2023年一项调查显示，57%的美国人认为多睡觉会让自己感觉更好，高于2013年的43%。仅约25%的受访者每晚达到常被推荐的8小时睡眠，较10年前的34%下降。屏幕使用、持续焦虑和昼夜节律紊乱被视为核心驱动因素。

临床实践显示，成年人求助通常源于两类问题：突发事件或长期模式。压力事件往往首先侵蚀睡眠，而长期失眠者可能持续数十年未整夜安睡。案例表明，白天行为的量化失衡会直接破坏夜间睡眠，例如将大部分热量集中在夜间，或每天饮水约200盎司导致每小时起夜。忽视这些数值关系会掩盖真正原因。

干预以结构化训练为主，通常为期3个月、共12次会谈，并辅以高频跟进。方法聚焦减少刺激源，尤其是屏幕与24小时新闻引发的皮质醇升高；同时通过限定“担忧时间”将焦虑与入睡解耦。核心结论是，长期睡眠不足并非不可逆状态，通过系统性调整行为强度、时序与数量，大多数成年人仍可显著改善睡眠质量。

Sleep coaching is shifting from infants to adults, and survey data illustrate the trend. In 2023, 57% of Americans said they would feel better with more sleep, up from 43% in 2013. Only about 25% reported getting the commonly recommended eight or more hours per night, down from 34% a decade earlier. Screen exposure, persistent anxiety, and circadian disruption are identified as key drivers.

Clinical experience suggests adult clients typically fall into two categories: acute disruption or chronic patterns. Stressful life events often erode sleep first, while long-term insomniacs may report decades without sleeping through the night. Quantitative imbalances in daytime behavior frequently explain nighttime problems, such as consuming most calories late at night or drinking roughly 200 ounces of water daily, resulting in hourly awakenings. Ignoring these ratios obscures root causes.

Intervention relies on structured training, usually spanning three months across 12 sessions with frequent follow-ups. Techniques focus on reducing stimulation, particularly screen use and 24-hour news cycles that elevate cortisol, and on separating worry from sleep via designated worry periods. The core conclusion is that chronic sleep loss is not irreversible; by systematically adjusting behavioral intensity, timing, and volume, most adults can substantially improve sleep quality.