Adults need 7 or more hours of good-quality sleep on a regular schedule each night. Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.

Why is getting enough sleep important? Getting enough sleep has many benefits. It can help you:

Boost your immunity Stay at a healthy weight Lower your risk for serious health risks such as diabetes and heart disease Reduce stress and improve your mood

Daytime Habits

Try to spend some time outdoors in the daylight — earlier in the day is best Plan your physical activity for earlier in the day, not right before you go to bed Stay away from caffeine (including coffee, tea, and soda) late in the day If you have trouble sleeping at night, limit daytime naps to 20 minutes or less If you drink alcohol, drink only in moderation (less than 1 drink in a day for women and less than 2 drinks in a day for men) — alcohol can keep you from sleeping well Don’t eat a big meal close to bedtime

Nighttime Habits

Make sure your bedroom is dark, try putting up light-blocking curtains Consider keeping electronic devices such as TVs, computers, and smartphones — out of your bedroom Go to bed at the same time every night Try to get the same amount of sleep each night Avoid using computers or smartphones, watching TV, or playing video games at bedtime

For more tips on improving your sleep, visit:

https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep