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Healthy Living

Get Enough Sleep

A woman laying down and sleeping in her bed.

The Basics
Take Action

The Basics

Overview

It's important to get enough sleep. Sleep helps keep your mind and body healthy.

How much sleep do I need?

Most adults need 7 or more hours of good-quality sleep on a regular schedule each night.

Getting enough sleep isn't only about total hours of sleep. It's also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.

If you often have trouble sleeping — or if you often still feel tired after sleeping — talk with your doctor.

How much sleep do children need?

Kids need even more sleep than adults:

Teens need 8 to 10 hours of sleep each night
School-aged children need 9 to 12 hours of sleep each night
Preschoolers need to sleep between 10 and 13 hours a day (including naps)
Toddlers need to sleep between 11 and 14 hours a day (including naps)
Babies need to sleep between 12 and 16 hours a day (including naps)
Newborns need to sleep between 14 and 17 hours a day

Health Benefits

Why is getting enough sleep important?

Getting enough sleep has many benefits. It can help you:

Get sick less often
Stay at a healthy weight
Lower your risk for serious health problems, like diabetes and heart disease
Reduce stress and improve your mood
Think more clearly and do better in school and at work
Get along better with people
Make good decisions and avoid injuries — for example, drowsy drivers cause thousands of car accidents every year

Sleep Schedule

Does it matter when I sleep?

Yes. Your body sets your "biological clock" according to the pattern of daylight where you live. This helps you naturally get sleepy at night and stay alert during the day.

If you have to work at night and sleep during the day, you may have trouble getting enough sleep. It can also be hard to sleep when you travel to a different time zone.

Get sleep tips to help you:

Work the night shift
Deal with jet lag (trouble sleeping in a new time zone)

Trouble Sleeping

Why can't I fall asleep?

Many things can make it harder for you to sleep, including:

Stress or anxiety
Pain
Certain health conditions, like heartburn or asthma
Some medicines
Caffeine (usually from coffee, tea, and soda)
Alcohol and other drugs
Untreated sleep disorders, like sleep apnea or insomnia

If you're having trouble sleeping, try making changes to your routine to get the sleep you need. You may want to:

Change what you do during the day — for example, get your physical activity in the morning instead of at night
Create a comfortable sleep environment — for example, make sure your bedroom is dark and quiet
Set a bedtime routine — for example, go to bed at the same time every night

Sleep Disorders

How can I tell if I have a sleep disorder?

Sleep disorders can cause many different problems. Keep in mind that it's normal to have trouble sleeping every now and then. People with sleep disorders generally experience these problems on a regular basis.

Common signs of sleep disorders include:

Trouble falling or staying asleep
Still feeling tired after a good night's sleep
Sleepiness during the day that makes it difficult to do everyday activities, like driving or concentrating at work
Frequent loud snoring
Pauses in breathing or gasping while sleeping
Tingling or crawling feelings in your legs or arms at night that feel better when you move or massage the area
Feeling like it's hard to move when you first wake up

If you have any of these signs, talk to a doctor or nurse. You may need testing or treatment for a sleep disorder.

To learn more about sleep disorders:

Check out this guide to healthy sleep [PDF - 451 KB]
Read about common sleep disorders

Take Action

Daytime Habits

Making small changes to your daily routine can help you get the sleep you need.

Change what you do during the day.

Try to spend some time outdoors in the daylight — earlier in the day is best
Plan your physical activity for earlier in the day, not right before you go to bed
Stay away from caffeine (including coffee, tea, and soda) late in the day
If you have trouble sleeping at night, limit daytime naps to 20 minutes or less
If you drink alcohol, drink only in moderation (less than 1 drink in a day for women and less than 2 drinks in a day for men) — alcohol can keep you from sleeping well
Don't eat a big meal close to bedtime
If you smoke, make a plan to quit — the nicotine in cigarettes can make it harder for you to sleep

Get tips for:

Drinking alcohol only in moderation
Quitting smoking

Nighttime Habits

Create a good sleep environment.

Make sure your bedroom is dark — if there are streetlights near your window, try putting up light-blocking curtains
Keep your bedroom quiet
Consider keeping electronic devices — like TVs, computers, and smartphones — out of your bedroom

Set a bedtime routine.

Go to bed at the same time every night
Try to get the same amount of sleep each night
Avoid eating, talking on the phone, or reading in bed
Avoid using computers or smartphones, watching TV, or playing video games at bedtime
If you find yourself up at night worrying about things, use these tips to help manage stress

If you're still awake after staying in bed for more than 20 minutes, get up. Do something relaxing, like reading or meditating, until you feel sleepy.

See a Doctor

If you're concerned about your sleep, see a doctor.

Talk with a doctor or nurse if you have any of the following signs of a sleep disorder:

Trouble falling or staying asleep
Still feeling tired after a good night's sleep
Sleepiness during the day that makes it difficult to do everyday activities, like driving or concentrating at work
Frequent loud snoring
Pauses in breathing or gasping while sleeping
Tingling or crawling feelings in your legs or arms at night that feel better when you move or massage the area
Trouble staying awake during the day
Feeling like it's hard to move when you first wake up

Even if you don't have these problems, talk with a doctor if you feel like you often have trouble sleeping.

Keep a sleep diary [PDF - 53 KB] for a week and share it with your doctor. A doctor can suggest different sleep routines or medicines to treat sleep disorders. Talk with a doctor before trying over-the-counter sleep medicine.

Content last updated July 15, 2022

Reviewer Information

This information on sleep was adapted from materials from the National Heart, Lung and Blood Institute and the National Institute on Aging.

Reviewed by:
Marishka Brown, Ph.D
National Center on Sleep Disorders Research
Division of Lung Diseases
National Heart, Lung and Blood Institute

August 2021

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Source: https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep