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Getting a Good Night's Sleep


Not getting enough sleep can affect all areas of your life and cause health problems. Learn how to develop healthy habits at bedtime as you age to help you get a good night's sleep.

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Getting a Good Night's Sleep infographic. Full transcript below.

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Read a transcript of the infographic

An ongoing lack of sleep or poor-quality sleep increases your risk of health problems such as cardiovascular disease, high blood pressure, diabetes, depression, and obesity. They are also linked to memory problems, forgetfulness, and more falls or accidents.

Aim for 7-9 hours of sleep each night. Here are some tips to help:

  • Go to bed and wake up at the same time every day, even on weekends.
  • Find ways to relax before bedtime each night.
  • Avoid distractions such as cell phones, computers, and televisions in your bedroom.
  • Exercise at regular times each day, but not within 3 hours of your bedtime.
  • Don’t eat large meals, or drink caffeine or alcohol late in the day.
  • Avoid long naps (over 30 minutes) in the late afternoon or evening.

Learn more about getting a good night’s sleep.

An official website of the National Institutes of Health