Getting quality sleep is an important part of overall health — just like eating nutritious foods, staying active, and drinking enough water. Sleep helps your body rest, repair, and get ready for the day ahead.
Why sleep matters
Sleep affects how well we work, learn, and stay healthy. While you sleep, your body and brain recover so you can function at your best the next day.
Good-quality sleep helps:
- Support brain and body recovery
- Improve physical and mental performance
- Increase focus and energy
- Support memory and learning
- Balance hormones that affect hunger and mood
Not getting enough quality sleep can affect both your mind and body over time.
How much sleep do you need?
The National Sleep Foundation recommends that adults get 7 to 9 hours of sleep each night. However, more than one-third of adults in the U.S. do not get enough sleep.
Signs you may not be getting enough sleep include:
- Feeling tired even after sleeping 7–9 hours
- Waking up frequently during the night
- Loud snoring or gasping for air while sleeping
Lack of sleep has been linked to health conditions such as diabetes, heart disease, obesity, and depression.
Common sleep disorders
Poor sleep may sometimes be caused by a sleep disorder. These can be related to genetics, daily habits, environment, aging, or medications.
Common sleep disorders include:
- Insomnia
- Sleep apnea
- Restless leg syndrome
- Narcolepsy
Signs of a sleep disorder
Symptoms that may point to a sleep disorder include:
- Falling asleep while driving
- Feeling very sleepy during quiet activities, like watching TV or reading
- Trouble performing well at work or school
- Needing frequent daytime naps
- Forgetfulness or slow reaction time
If these symptoms sound familiar, it may be helpful to talk with a provider.
Build healthy sleep habits
Simple evening routines can make it easier to fall asleep and stay asleep.
Helpful habits to try:
- Create a bedtime routine: Do calming activities each night, such as reading, stretching, journaling, meditation, or drinking decaf tea.
- Keep a regular schedule: Go to bed and wake up at the same time every day—even on weekends.
- Create a sleep-friendly space: Keep your bedroom cool, quiet, and dark. Earplugs, fans, or white noise may help.
- Limit light: Use blackout curtains, dim lights in the evening, and turn off overhead lights and lamps 60–90 minutes before bed.
- Limit electronics: Put away phones, tablets, and other screens before bed, as they can keep your brain alert.
Support sleep with daily habits
What you do during the day can also affect your sleep at night.
- Exercise regularly: Physical activity can help you sleep better. Try to finish exercise at least three hours before bedtime.
- Eat smart: Avoid large meals right before bed.
- Cut caffeine early: Avoid coffee, soda, or energy drinks too close to bedtime.
- Limit alcohol: Alcohol may help you fall asleep, but it can disrupt sleep quality and affect memory.
- Address health concerns: Chronic pain, anxiety, or depression can make sleep harder. Talk with a provider if these are affecting your sleep.
When sleep doesn't come easily
If you can’t fall asleep after about 20 minutes, get out of bed and do something calming, like reading, listening to soft music, or having decaf tea. Return to bed when you feel sleepy.
Using your bed only for sleep (and intimacy) helps train your brain to associate your bed with rest.
Take the next step
Better sleep often starts with small changes. If sleep problems continue, your provider can help identify causes and recommend treatment options.
Talk to your provider about how to improve your sleep.
