Why sleep matters
Sleep lets the body and brain recover. Regularly sleeping too little is linked to poorer concentration and mood, a weaker immune system, weight gain, and higher risks of high blood pressure, diabetes, and heart disease. [1]
How much sleep do you need?
Habits that help
- Go to bed and wake up at the same time every day, including weekends. [3]
- Keep your bedroom dark, quiet, and cool.
- Put screens away 30–60 minutes before bed.
- Avoid caffeine (tea, coffee, energy drinks) in the afternoon and evening.
- Avoid heavy meals late at night.
- Get daylight and physical activity during the day.
- If you can't sleep after about 20 minutes, get up and do something calm until you feel sleepy. [4]
See a doctor if you
- Snore loudly, or someone notices you stop breathing during sleep.
- Feel very sleepy during the day, or fall asleep while driving.
- Have trouble sleeping most nights for several weeks.
- Have strong urges to move your legs at night.
References
- 1.Watson NF, Badr MS, Belenky G, et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843–844.
- 2.Paruthi S, Brooks LJ, D'Ambrosio C, et al. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016;12(6):785–786.
- 3.Centers for Disease Control and Prevention. Sleep and Sleep Disorders. Atlanta (GA): CDC.
- 4.MedlinePlus. Healthy Sleep. Bethesda (MD): U.S. National Library of Medicine.
This information is for general education and is not medical advice. Always talk to your doctor or pharmacist about your own health. In an emergency, call your local emergency number.