Get Enough Sleep

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 or more hours of sleep each night. 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.

Get details about healthy sleep habits and sleep disorders.

How much sleep do children need?

Kids need even more sleep than adults:

• Teens (age 13 to 17 years) need to sleep between 8 and 10 hours each night
• School-aged children (age 6 to 12 years) need to sleep between 9 and 12 hours each night
• Preschoolers (age 3 to 5 years) need to sleep between 10 and 13 hours a day, including naps
• Toddlers (age 1 to 2 years) need to sleep between 11 and 14 hours a day, including naps
• Babies (age 4 to 12 months) need to sleep between 12 and 16 hours a day, including naps
• Newborns (age 0 to 3 months) need to sleep between 14 and 17 hours a day
   

Why is getting enough sleep important?

Getting enough sleep has many benefits. It can help you:

• Get sick less often
• Stay at a healthy weight
• Lower your risk for serious health problems, like diabetes and heart disease 
• Reduce stress, improve your mood, and get along better with people
• Think more clearly, form long-term memories, and do better in school and at work
• Make good decisions and avoid injuries — for example, drowsy drivers cause thousands of car accidents every year

Getting enough sleep is also important for children or teens’ healthy development. 

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 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:

• Improve your sleep habits, including if you work the night shift
• Deal with jet lag (trouble sleeping in a new time zone)

Why can’t I fall or stay asleep?

Many things can make it harder for you to sleep, including:

• Stress or anxiety
• Pain
• Certain health conditions, like heartburn or asthma
• Some medicines
• Caffeine (usually from coffee, tea, and soda)
• Alcohol and other drugs
• Untreated sleep disorders, like sleep apnea or insomnia

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

• Change what you do during the day — for example, get your physical activity in the morning instead of at night
• Create a comfortable sleep environment — for example, make sure your bedroom is dark and quiet
• Set a bedtime routine — for example, go to bed at the same time every night

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 — but people with sleep disorders generally experience these problems on a regular basis.

Common signs of sleep disorders include:

• Trouble falling or staying asleep, even after making healthy changes to your sleep routine
• Still feeling tired after sleeping the recommended number of hours
• Sleepiness during the day that makes it difficult to do everyday activities, like driving or concentrating at work
• Frequent loud snoring
• Pauses in breathing or gasping while you sleep
• Tingling or crawling feelings in your legs or arms at night that feel better when you move or massage the area
• Feeling like it’s hard to move when you first wake up

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

To learn more about sleep disorders:

• Check out this guide to healthy sleep [PDF - 451 KB]
• Read about common sleep disorders