Get Enough Sleep

The Basics
Getting 7 to 8 hours of sleep each night can help protect your health.

Take Action!
Set a regular bedtime routine.

Start Today: Small Steps

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The Basics

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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 to 8 hours of good quality sleep on a regular schedule each night. Make changes to your routine if you can't find enough time to sleep.

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.

Why is getting enough sleep important?
Getting enough sleep has many benefits. It can help you:

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:

Why can’t I fall asleep?
Many things can make it harder for you to sleep, including:

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

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:

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

To learn more about sleep disorders:


Take Action!

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

Change what you do during the day.

Create a good sleep environment.

Set a bedtime routine.

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

If you are 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:

Even if you aren’t aware of problems like these, 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.


Start Today: Small Steps

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