About Sleep

The daily recommended hours of sleep you need changes as you age.

Sleep Recommended Daily

12–16 hours (including naps) 2

11–14 hours (including naps) 2

10–13 hours (including naps) 2

7 or more hours 3

65 years and older

Health benefits of sleep

Getting enough sleep can help you:

• Get sick less often.
• Stay at a healthy weight.
• Reduce stress and improve your mood.
• Improve your heart health and metabolism.
• Lower your risk of chronic conditions like:
  • Type 2 diabetes.
  • Heart disease.
  • High blood pressure.
  • Stroke.

  What to do

  Better sleep habits can help you get a good night's sleep. Habits that can improve your sleep include:

  • Going to bed and getting up at the same time every day.
  • Keeping your bedroom quiet, relaxing, and at a cool temperature.
  • Turning off electronic devices at least 30 minutes before bedtime.
  • Avoiding large meals and alcohol before bedtime.
  • Avoiding caffeine in the afternoon or evening.
  • Exercising regularly and maintaining a healthy diet.
  See Also: Healthy Sleep Habits — Sleep Education

  Sleep quality

  Quality sleep means you are getting uninterrupted and refreshing sleep. Getting quality sleep is not just about how many hours you sleep, but how well you sleep.

  Signs of poor sleep quality include:

  • Trouble falling asleep.
  • Repeatedly waking up during the night.
  • Feeling sleepy or tired even after getting enough sleep.
  See Also: What Is Sleep Quality?

  Sleep disorders

  Some people may have health conditions that prevent them from getting enough quality sleep, no matter how hard they try. These conditions are called sleep disorders.

  Common sleep disorders

  Common sleep disorders include:

  Management

  Talk to your healthcare provider if you regularly have problems sleeping or notice signs or symptoms of common sleep disorders.

  Your provider can run tests, including sleep studies, to tell if you have a sleep disorder.

  Keeping a sleep diary

  Your provider may have you keep a diary of your sleep habits to better understand what's going on.

  Your sleep diary should include when you:

  • Go to bed.
  • Wake up during the night.
  • Wake up in the morning.
  • Take naps.
  • Exercise.
  • Drink alcohol or caffeinated drinks.
  • Take medications.
  See Also: Sleep Diary — Sleep Education

  What CDC is doing

  • CDC monitors national and state trends on not getting enough sleep among:
    • Children.
    • High school students.
    • Adults.