Find your sleep remedy.

Sleep is as important to your health as exercise and nutrition. But many adults don’t get enough healthy sleep each night. Take this short quiz to learn how to prioritize sleep and sleep well.

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Reflect on your sleep.

Healthy sleep is about quantity and quality. That means getting seven or more hours of sleep each night, feeling refreshed during the day, and sleeping soundly during the night.

Learn why sleep is essential.

As you sleep, your body is busy healing, repairing, learning, and actively protecting you from getting sick. This helps you wake up feeling refreshed and keeps you healthy—mentally and physically. Explore the benefits of healthy sleep that are important to you.

Decrease the risk of health problems

Healthy sleep lowers your risk for serious health problems, including Type 2 diabetes and heart disease.

Manage mental health

Healthy sleep can help you prevent and manage certain mental health problems. It can also boost your mood!

Avoid illness

Healthy sleep keeps your immune system up and running at its best. This may mean you get sick less often.

Support brain health

Healthy sleep helps improve your brain health and function. Studies show that as you sleep, your brain works to clear away toxins that build up during the day. This is important because the build-up of certain toxins in the brain is a major cause of Alzheimer’s disease.

Boost immunity from vaccines

Healthy sleep improves your body’s immune response to a vaccine. This means healthy sleep helps your body properly build its immune defense after you get a vaccine to better protect you against disease.

Stay at a healthy weight

Healthy sleep each night helps you maintain a healthy weight. Not getting enough sleep may affect a part of the brain that controls hunger.

Make better decisions

Healthy sleep each night helps you think more clearly during the day so that you can make better decisions.

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Look out for signs of poor sleep.

Select any of the following statements that apply to you.

Your body might be telling you that you’re not getting enough quality sleep. This can make your days more challenging and affect your physical and mental health.

Keep going to learn how to make the most of your sleep.

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Know what gets in the way of your sleep.

Life can make it difficult to get enough healthy sleep. Learn more about common challenges to a good night’s sleep.

Difficulty limiting social media, TV, and other electronic devices when it’s time for sleep

Gaming or streaming can keep you mentally engaged for hours, which can make it difficult to turn off devices and wind down for bed. Social media use also has a similar effect—it creates a constant desire to stay connected to others, which can leave you glued to your phone when you could be sleeping.

Caring for a loved one or family member

As a parent or caregiver, it can be easy to put the health and needs of others before your own. But prioritizing your own sleep helps you stay healthy and energized so you can be there for your loved ones.

Work demands or schedule competing with your sleep hours

Depending on how early or late you go to work and your general work responsibilities, it can be easy for healthy sleep to fall to the bottom of your priorities.

Restless/unable to fall asleep

Restlessness and being unable to fall asleep at night can prevent you from getting the hours of sleep you need.

Stress

Stress is often caused by a challenge that may be overwhelming or incite feelings of fear, sadness, or worry. This can lead to problems sleeping at night.

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Make sleep a priority.

It can be hard for sleep to make it to the top of your priorities. A few small changes to your routine might be the difference between sound sleep and a restless night.

Read the tips below and pick one thing to commit to this week.

Once you feel confident, add more tips gradually.

Set a bedtime.

Setting a bedtime can help you get the sleep you need each night.

Set a bedtime early enough to get seven or more hours of sleep each night.
Use this calculator to help you set a bedtime.

Be consistent.

Being consistent with your sleep keeps your body on a schedule.

Get up at the same time every day, even on weekends or during vacations.
Set an alarm or reminder on your phone for when it’s time to start your bedtime routine.

Wind down.

Winding down before bedtime helps your mind and body get ready to fall sleep.

Limit exposure to bright light in the evenings.
Use the settings on your electronic devices to set limits for screen time.
Find a relaxing routine that works for you—read (but not something that will keep you up), write in a journal, listen to calming music, or meditate.

Plan your day.

Planning your day can help you prioritize sleep.

Shift or postpone activities to allow for more sleep when you can.
Consider asking a trusted family member to help you with caregiving some days.

Talk to your doctor.

Making sleep a health priority can motivate you to stay on track.

Talk to your doctor about your sleep and any concerns you may have.
Use a sleep diary to track your sleep at home and bring it to your appointment.
Remember that sleep is as important to your health as diet and exercise.
If you have sleep problems that aren’t getting better, ask your doctor if it’s time to see a sleep specialist.

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Sleep well.

Sleep is essential to living a long, healthy, and productive life. Even a few small changes to your routine can make a difference. You can also talk to your doctor about sleep.

Download this resource to help you stick with your bedtime routine.

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