Why Getting Enough Sleep Is Important for Your Health

Getting enough sleep is an important part of staying healthy. While you sleep, your body and brain are still working. Sleep gives your body time to recover and helps support your physical and mental health.

Most adults need about seven or more hours of sleep each night. Children and teenagers usually need more sleep than adults. How much sleep you need can also depend on your age and individual needs.

Why Is Sleep Important?

Getting enough good-quality sleep can help support many parts of your health.

Sleep can help:

• Support your immune system
• Keep your heart and blood vessels healthy
• Support healthy brain function
• Improve attention, learning and memory
• Support a healthy mood
• Help your body manage blood sugar
• Support a healthy weight
• Give you the energy you need for everyday activities

Not getting enough sleep over time may increase your risk for health problems, including heart disease, high blood pressure, diabetes, obesity, depression and stroke.

What Are Signs You May Not Be Getting Enough Sleep?

Not getting enough sleep can affect how you feel and function during the day.

Common signs may include:

• Feeling tired or sleepy during the day
• Having trouble focusing
• Feeling irritable or moody
• Having difficulty remembering things
• Making more mistakes than usual
• Having trouble staying awake during everyday activities

Feeling tired once in a while is common. However, regularly feeling tired even after getting enough time to sleep may be a sign of a sleep problem.

How Can You Get Better Sleep?

Healthy sleep habits can make it easier to get the rest your body needs.

Try to go to bed and wake up around the same time each day, including on weekends. Keep your bedroom quiet, dark and at a comfortable temperature.

Regular physical activity during the day may also help you sleep better. However, try to avoid intense exercise close to bedtime if you find that it makes it harder to fall asleep.

Limit caffeine later in the day and avoid large meals and alcohol close to bedtime. You may also want to turn off TVs, phones and other electronic devices before going to bed.

Creating a relaxing bedtime routine, such as reading or taking a warm shower, may help your body prepare for sleep.

When Should You Talk to Your Health Care Provider?

Talk to your health care provider if you regularly have trouble falling asleep, staying asleep or feeling rested after sleep.

You should also talk to your provider if you snore loudly, wake up gasping for air or feel very sleepy during the day. These can sometimes be signs of a sleep disorder, such as sleep apnea.

Getting enough good-quality sleep is an important part of taking care of your health. Small changes to your daily routine may help you sleep better and feel better during the day.

Sources

• Centers for Disease Control and Prevention, "About Sleep"
• National Heart, Lung, and Blood Institute, "How Sleep Works"
• National Heart, Lung, and Blood Institute, "Sleep Deprivation and Deficiency"
• National Institute of Neurological Disorders and Stroke, "Brain Basics: Understanding Sleep"