SLEEP HEALTH

Sleep is essential for overall health and well-being. Getting enough sleep affects multiple areas of health, including how the body functions, how the brain processes information, and how emotions are managed.

Physical Health

• Helps the body repair and restore itself
• Supports immune system function
• Helps regulate hormones
• Lowers risk of chronic conditions such as heart disease, obesity, and diabetes

Cognitive Function

• Improves attention, focus, and reaction time
• Supports problem-solving and creativity
• Helps the brain store and organize new information

Mental and Emotional Health

• Supports emotional regulation and decision-making
• Helps manage stress and daily challenges
• Poor sleep is linked to irritability, anxiety, and depression

Adequate sleep means getting both enough hours of sleep and high-quality rest. Sleep needs vary by age, and both duration and quality are important for health.

Recommended Sleep by Age

• Infants & Toddlers (0–3 years): 12–16 hours
• Children & Adolescents (4–18 years): 9–12 hours
• Adults (19–64 years): 7–9 hours
• Older Adults (65+ years): 7–8 hours

Good Quality Sleep Includes

• Falling asleep within 30 minutes
• Waking no more than once per night and returning to sleep within 20 minutes
• Feeling rested and energized in the morning

Many people in the United States do not get enough sleep, and sleep difficulties are common across adults.

Common sleep challenges among U.S. adults:

• 35% of adults sleep less than 7 hours per night
• 14.5% have trouble falling asleep
• 17.8% have trouble staying asleep
• 25% experience daytime sleepiness

This highlights how widespread sleep problems are and the importance of improving sleep habits.

Sleep can often be improved by developing consistent habits and making small adjustments to daily routines and the sleep environment.

Sleep Hygiene

• Keep a consistent sleep schedule, even on weekends
• Create a quiet, dark, and cool sleep environment
• Stay physically active during the day
• Limit caffeine and other stimulants in the evening
• Follow a relaxing bedtime routine

Daytime Habits

• Get regular exposure to natural light
• Avoid long or late afternoon naps
• Stay active during the day to support nighttime sleep

Evening Routine

• Wind down before bed with calming activities
• Reduce screen use at least 30 minutes before bedtime
• Do relaxing activities such as reading, stretching, or taking a warm shower

Some sleep difficulties may be consistent with insomnia—a sleep disorder involving ongoing trouble falling asleep, staying asleep, or getting restful sleep despite having enough opportunity to do so.

If these patterns continue, Cognitive Behavioral Therapy for Insomnia (CBT-I) is a highly effective approach that focuses on changing thoughts and habits that interfere with sleep.

Thought Reframing

CBT-I helps you recognize and shift unhelpful thoughts about sleep that can increase stress and make sleep more difficult.

• Learn accurate, science-based information about sleep
• Identify thoughts that may increase worry or pressure around sleep
• Practice replacing them with more realistic, balanced thoughts
• Use these strategies when sleep-related concerns come up at night

Sleep Tracking

Tracking your sleep can help you better understand patterns that affect your rest. Keeping a sleep diary allows you to:

• Notice trends in sleep timing and quality
• Identify behaviors that may be impacting sleep
• Measure progress as you make changes

Additional CBT-I Strategies

CBT-I programs often include practical techniques to improve sleep, such as:

• Building a consistent sleep schedule
• Strengthening the connection between your bed and sleep
• Reducing time spent awake in bed
• Learning relaxation and wind-down strategies

Free Online CBT-I Program (SleepEZ)

You can access a free, self-guided CBT-I program developed by the U.S. Department of Veterans Affairs. SleepEZ is available to anyone and includes interactive tools, education, and a downloadable sleep diary.

Access the VA SleepEZ Insomnia Program

Persistent sleep problems may require evaluation by a healthcare provider.

Consider speaking with a healthcare provider if you:

• Have ongoing trouble falling or staying asleep
• Feel tired during the day despite adequate sleep
• Experience sleep problems lasting several weeks or longer
• Notice sleep issues affecting daily life, work, or school

A healthcare provider can help identify possible causes and recommend appropriate treatment options.

Training resources are available to support healthcare providers in delivering evidence-based sleep care.

Explore these training opportunities:

CBTIweb Online Training
Provider-focused, self-paced online course that teaches the fundamentals of Cognitive Behavioral Therapy for Insomnia (CBT-I) and how to apply it in practice. Includes Continuing Education (CE) credits.

Cognitive Behavioral Therapy for Insomnia (CBT-I) Training by PESI
Evidence-based course covering CBT-I interventions for insomnia related to trauma, anxiety, depression, chronic pain, and more. Includes up to 19 CE credits.

CBT Certification by PESI
Comprehensive training program in Cognitive Behavioral Therapy (CBT), a widely used approach for treating conditions such as depression, bipolar disorder, trauma, and anxiety. Includes up to 29 CE credits.