The truth about sleep
Adapted from the National Institutes of Health (April 2021)
Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health. Not getting enough good sleep raises risks of diseases like heart disease, stroke, obesity, and dementia. Learning the truths about sleep and putting good sleep habits into practice can go a long way to improve the quality of your rest.
Sleep myths
Myth: My body and brain shut down during sleep.
Truth: Your brain and body use sleep as a time for repair. For instance, researchers found that the brain removes toxins during sleep. Some of these toxins include proteins linked with Alzheimer’s disease.
Myth: Adults need less sleep as they get older.
Truth: Kids and teens need more sleep than adults, but older adults need the same amount as young adults.
Kids: At least nine hours
Teens: Between eight and ten hours
Adults: At least seven hours. Sleep quality can get worse as you age. Older adults are also more likely to take medications that interfere with sleep.
Myth: You can “catch up” on sleep on the weekend.
Truth: If you have one bad night’s sleep, a nap or earlier bedtime can help. But researchers have found that extra sleep on the weekend doesn’t reduce the negative effects of poor sleep during the week.
Myth: More sleep is always better.
Truth: If you are sleeping more than nine hours a night and still don’t feel refreshed, there may be an underlying medical issue or a sleep disorder like insomnia or sleep apnea. If you regularly have problems sleeping, talk with your healthcare provider.
Improve your sleep
Unlike diet and exercise, the quality of our sleep can feel like it’s out of our control. Luckily, there are some easy things we can do to improve our chances of having a good night’s sleep.
Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends.
Get some exercise every day. But not close to bedtime.
Go outside. Try to get natural sunlight for at least 30 minutes every day.
Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6–8 hours to wear off completely.
Don’t take naps after mid-afternoon. And keep them short.
Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep.
Limit electronics before bed. Try reading a book, listening to soothing music, or another relaxing activity instead.
Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark. Silence your cell phone.
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.
See your health care provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress.