Did you know? Adults need at least 7 hours of sleep a night
Plenty of people brag about sleeping 4 to 5 hours, but health experts recommend 7 hours or more for adults. Here's why, plus simple tips for better sleep.
In this article
"Sleep late, wake early, three cups of coffee." For many people, that routine feels normal. But our bodies actually need more rest than we think.
How much is recommended?
According to the US Centers for Disease Control and Prevention (CDC), adults aged 18 to 60 need 7 or more hours of sleep a night. Teenagers and children need even more.
Did you know? Sleep quality matters as much as how long you sleep. Eight hours of frequently interrupted sleep may be less refreshing than 7 hours of unbroken sleep.
What happens when you don't get enough?
Lack of sleep doesn't just make you drowsy. The effects include:
- Trouble focusing and forgetfulness, because the brain uses sleep time to process memories.
- Mood swings and getting irritated more easily.
- Higher risk of accidents, especially while driving.
- Over the long term, ongoing short sleep is linked to a higher risk of conditions such as type 2 diabetes, heart disease and obesity.
Simple tips for better sleep
- Go to bed and wake up at the same time every day, including weekends.
- Cut down on screens at least 30 minutes before bed.
- Avoid caffeine in the late afternoon, since its effects can last several hours.
- Keep your room dark, cool and quiet.
- Avoid heavy meals too close to bedtime.
When should you see a doctor?
If you often snore loudly, gasp for air while sleeping, or still feel very sleepy during the day despite getting enough sleep, see a doctor. These may be signs of a sleep disorder that can be treated.
This article is general information, not a substitute for medical advice. Talk to a health professional about your situation.
