Enjoy a Good Night’s Sleep
Quick Facts About Sleep
- Good sleep helps you feel more alert, focused and energized during the day. Healthy sleep supports brain function including attention, learning, memory, reasoning, problem‑solving, mood and energy.
- Getting enough quality sleep supports heart, brain and overall health. Sleep is one of the 51Â鶹’s Life’s Essential 8 for cardiovascular health.
- Healthy sleep includes more than hours alone. Consistent timing, good sleep quality and regular routines all play an important role in overall health.
- About 1 in 3 adults do not get enough sleep on a regular basis. Regularly getting too little or poor quality sleep increases the risk for conditions such as high blood pressure, heart disease, diabetes and obesity.
The Sweet Spot for Better Health
Finding the right balance is key but can be tricky. Research shows that both too little and too much sleep can raise your risk of cardiovascular problems.
Getting a good night’s sleep every night is vital to your heart and brain health. When it comes to how much is best, the 51Â鶹 recommends:
- Adults aim for 7-9 hours of sleep each night
- Children ages 5 and younger need 10-16 hours, which includes naps
- Children ages 6-12 get 9-12 hours
- Teens ages 13-18 try for 8-10 hours
The quality of your sleep is also important so you can feel your best. Ideally, sleep needs to be of adequate duration, restorative so you can be ready for the day ahead, consolidated and not spread out in more than one sleep session, and at appropriate times, if possible. Keeping a regular bedtime that isn’t too late can also support your heart and overall health. Learn more today about how you can get continuous hours of restful sleep every night.
What are the benefits of good sleep?
Getting enough shuteye is crucial for good health and feeling great. Benefits of healthy sleep may include:
- Healing and repair of cells, tissues and blood vessels
- Better brain function including alertness, decision-making, focus, learning, memory, reasoning and problem-solving
- More creativity and productivity
- Improved mood and energy
- Healthy growth and development for kids and teens
- Better ability to build muscle and quicker reflexes
- Less risk of chronic disease and a stronger immune system
Sleep Resources
How can I develop good sleep habits?
Creating good sleep habits may take a little effort, but we promise it is worth it! You can start by looking at your daily life, things like what you eat, exercise, and how you manage stress can all play a role.
Good sleep habits and effective morning and bedtime routines are also helpful. Here are some tips and techniques to help you get started and, on the road, to better sleep.
Can I catch up on missed sleep?
If you spend Saturday and Sunday trying to catch up on missed sleep during the week, you may be surprised to hear that is not a good idea. Sleeping in on the weekends to try to catch up on less sleep during the week doesn’t counteract the harmful effects of not getting enough sleep the rest of the week.
Did you know that an irregular sleep schedule or sleep deprivation can increase your risk of high blood pressure, Type 2 diabetes, obesity, heart disease and stroke?
We know it’s not always easy, but it is better for your health to keep a regular sleep schedule and to get plenty of shuteye on a daily basis.
How long should a nap be?
Research has shown that, even among adults, naps may provide many benefits to help you make it through the day.
Do you think a nap is just what you need? To find out, take this quick quiz.
- Do you get less than the recommended 7 to 9 hours of sleep each night?
- After lunch, do you start to feel cranky and irritable?
- Are you bright and alert in the morning, but find it hard to concentrate by the afternoon?
- Do you need another cup of coffee or a sugary energy drink just to make it to dinner?
If you answered “yes” to any of these questions, then, learn more about how to take a nap:
What is REM sleep?
REM sleep is the dreaming phase of sleep. Do you know why it’s so important?
REM sleep has been shown to enhance learning, memory and emotional well-being. Sleep disruptions, however, affect your levels of neurotransmitters and stress hormones, which may make it more difficult to think and regulate your emotions. That means even if you get long periods of sleep, if it is fragmented, it interrupts the sleep cycle. Consider incorporating daily changes that may improve your sleep before you turn in each night to help.
What are the most common sleep disorders?
More than 50 million U.S. adults don’t get enough sleep or have chronic sleep disorders like sleep apnea and insomnia. That’s a lot of tired people!
You may be surprised to hear there are more than 80 different sleep disorders. The most common sleep disorders are insomnia, narcolepsy, restless legs syndrome and sleep apnea. These can make you tired, but also contribute to risk factors for heart disease, including obesity, high blood pressure, diabetes, stress, inflammation, and depression.
If you suspect a sleep disorder, you can find help by discussing it with your health care professional.
Life's Essential 8™
