BalanceA 4-minute read
Of all the ways to slow down, sleep may be the most underrated. The National Heart, Lung, and Blood Institute calls sleep a basic human need, like eating, drinking and breathing, and notes that it is often the first thing busy people squeeze out of their schedules. Here is what the CDC and the NHLBI recommend.
How much sleep you need
| Age | Recommended sleep per day (CDC) |
|---|---|
| Teen, 13 to 17 | 8 to 10 hours |
| Adult, 18 to 60 | 7 or more hours |
| Adult, 61 to 64 | 7 to 9 hours |
| Adult, 65 and older | 7 to 8 hours |
The CDC lists what enough sleep can help with: getting sick less often, staying at a healthy weight, reducing stress and improving mood, heart health and metabolism, lowering the risk of conditions such as type 2 diabetes, heart disease, high blood pressure and stroke, fewer motor vehicle crashes, and better attention and memory.
When sleep falls short
The NHLBI distinguishes sleep deprivation, not getting enough sleep, from the broader idea of sleep deficiency, which also covers sleeping at the wrong time of day, not sleeping well, and sleep disorders. Citing the CDC, it says about 1 in 3 U.S. adults report not getting enough rest or sleep every day, nearly 40 percent of adults report falling asleep during the day without meaning to at least once a month, and an estimated 50 to 70 million Americans have chronic sleep disorders.
The effects reach daily life. The NHLBI says sleep deficiency can make it hard to learn, focus and react, harder to judge other people’s emotions, and can leave you feeling frustrated, cranky or worried in social situations. It is linked to chronic health problems including heart disease, high blood pressure, diabetes, stroke, obesity and depression. And the NHLBI calls it a common myth that people can learn to get by on little sleep with no negative effects.
Habits that help
- Keep a regular schedule: go to bed and get up at the same time every day, with no more than about an hour’s difference on weekends (NHLBI, CDC).
- Make the bedroom quiet, cool and dark; a dim night light is fine (NHLBI).
- Turn off electronic devices at least 30 minutes before bed (CDC), and keep the last hour quiet, without bright screens or intense exercise (NHLBI).
- Avoid large meals and alcohol before bedtime; a light snack is okay (NHLBI, CDC).
- Avoid caffeine in the afternoon and evening; its effects can last up to 8 hours (NHLBI).
- Avoid nicotine, a stimulant that can interfere with sleep (NHLBI).
- Exercise regularly and keep a healthy diet (CDC).
Tip: Set a bedtime alarm as well as a wake-up alarm. A reminder an hour before lights out marks the start of quiet time.
For children, the NHLBI recommends a set bedtime and a bedtime routine, and advises against using a child’s bedroom for timeouts or punishment.
Naps: short and early
The NHLBI says napping during the day may boost alertness and performance, but adults should nap for no more than 20 minutes. If you have trouble falling asleep at night, limit naps or take them earlier in the afternoon.
If you work shifts
Some schedules conflict with the body clock, the NHLBI notes, and shift workers may have trouble getting enough sleep. For daytime sleep it suggests removing sound and light distractions from the bedroom, for example with light-blocking curtains. If you still cannot sleep during the day or adapt to a shift schedule, talk with your doctor.
Quality, not just hours
The CDC describes quality sleep as uninterrupted and refreshing. Signs of poor sleep quality include trouble falling asleep, repeatedly waking up during the night, and feeling sleepy or tired even after enough sleep. If those signs persist, keep a sleep diary of when you go to bed, wake in the night and in the morning, nap, exercise, drink alcohol or caffeine, and take medication, and share it with your health care provider. The CDC names insomnia, restless legs syndrome, narcolepsy and sleep apnea as common sleep disorders that a provider can test for.
Where relaxation fits
Relaxation techniques on their own do not seem especially promising for sleep, NCCIH reports, though they can be part of cognitive behavioral therapy for insomnia. Mindfulness meditation has more support: a 2019 analysis of 18 studies found it improved sleep quality more than education-based treatments. Use them to wind down; build the evening around the habits above. For a practical routine, see A Simpler Evening Routine: Winding Down the Way Sleep Experts Suggest, and for the morning side, Slow Mornings: How to Start the Day Without Rushing.