Why Sleep Matters for Your Health and How to Improve It
Adapted from article submitted by Audra Stewart-Gordon, Health and Communications Coordinator
May is Better Sleep Month: Why Sleep Matters for Your Health and How to Improve It
How rested do you feel when you get out of bed each morning? If your answer is “not very” or “not at all,” you are not alone—and it may be time to reset your sleep habits.
May is Better Sleep Month, an initiative led by the Better Sleep Council to highlight the importance of quality sleep for mental, physical, and emotional well-being. In a world that often glorifies busyness, sleep tends to take a back seat. Yet it is just as vital to your health as proper nutrition and regular exercise. This month is a reminder to slow down, reevaluate your sleep habits, and create healthier routines that promote better rest.
The High Cost of Poor Sleep
Sleep deprivation is a serious public health issue. According to the Centers for Disease Control and Prevention (CDC), 1 in 3 adults in the United States do not get enough sleep on a regular basis—defined as fewer than 7 hours per night (CDC, 2022). Sleep issues can range from occasional poor sleep to diagnosable sleep disorders such as insomnia, sleep apnea, restless legs syndrome, or narcolepsy. Formal sleep disorders affect an estimated 50 to 70 million Americans each year (Sleep Foundation, n.d.).
The consequences of poor sleep go far beyond daytime fatigue. Chronic sleep deprivation is linked to a host of serious health problems, including:
Increased risk of heart disease, high blood pressure, stroke, and diabetes
Weakened immune function (NHLBI, 2023)
Higher likelihood of depression, anxiety, and other mood disorders (APA, 2022)
Impaired memory, concentration, and decision-making
Greater risk of accidents, including drowsy driving crashes
Sleep is not a luxury—it’s a biological necessity.
Why Sleep Matters: What Happens When You Sleep
Sleep is a dynamic, active process that allows your brain and body to recover and reset. During sleep, your brain processes information, forms memories, and clears out toxins (NINDS, 2023). Your body repairs tissues, builds muscle, restores energy, and strengthens the immune system.
Two main types of sleep work together to refresh your mind and body:
REM (Rapid Eye Movement) sleep: Important for emotional regulation and memory formation. It’s also when most dreaming occurs.
Non-REM sleep: Crucial for physical restoration and deep rest.
Disruptions to either type can leave you feeling groggy, irritable, and less able to function.
How to Know If You're Getting Enough Sleep
Signs that you are getting enough good-quality sleep include:
Waking up feeling rested and refreshed
Having steady energy and alertness throughout the day
Needing minimal reliance on caffeine
Falling asleep and waking up at regular times—sometimes even without an alarm clock
If you frequently feel tired, moody, sluggish, or notice physical symptoms like dark under-eye circles or frequent yawning, you may not be getting sufficient or high-quality sleep (Sleep Foundation, n.d.).
For most adults aged 18–64, the recommended amount is 7–9 hours of sleep per night. Older adults may need slightly less (7–8 hours), while children and teens need even more (CDC, n.d.).
4 Tips for Better Sleep
Improving sleep doesn’t require drastic changes—just consistent, intentional habits. Here are evidence-based strategies to help you rest better:
Stick to a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends.
Create a calming nighttime routine. Activities like reading, stretching, or meditation can help your brain wind down.
Avoid sleep disruptors. Drinking caffeine or exercising too late in the day, drinking alcohol, eating a big meal before bedtime, and using electronic devices that emit blue light before bedtime. Following a proper sleep hygiene regimen can help you avoid these anti-sleep factors.
Make your bedroom a sleep sanctuary.
Your sleep environment can make or break your ability to rest well. Keep your bedroom cool, quiet, and dark—experts recommend a temperature around 65 degrees Fahrenheit for optimal sleep. Use blackout curtains, white noise machines, or fans to block out light and sound. Minimize clutter and remove distractions like TVs or work materials. Your bed should be a place your brain associates with sleep and relaxation, not stress or stimulation.
If lifestyle changes don’t seem to help, and you’re still struggling to fall or stay asleep, it might be time to consult a healthcare provider. Sleep disorders such as insomnia, sleep apnea, and restless legs syndrome affect millions of Americans and can significantly impact health if left untreated.
References:
How much sleep do I need? https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
Statistics About Insomnia, Sleep Apnea, and Other Sleep Disorders. https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics#:~:text=the%20United%20States.-,Statistics%20About%20Insomnia%2C%20Sleep%20Apnea%2C%20and%20Other%20Sleep%20Disorders,U.S.%20have%20ongoing%20sleep%20disorders
How to determine poor sleep quality. https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep
Sleep hygiene. https://www.sleepfoundation.org/sleep-hygiene