Sleep can feel like the first thing to go when life gets busy. But sleep is not wasted time. MedlinePlus describes it as a natural process that helps your body restore energy, supports learning and memory, and keeps you healthy. Research also links sleep to how your body handles blood sugar, hunger, and heart health.
Here is what trusted health agencies say about how much sleep you need, how sleep connects to metabolic health, and simple habits that can support better rest.
How much sleep do you need?
The amount of sleep you need changes as you age. The CDC recommends:
- Newborns (0 to 3 months): 14 to 17 hours
- Infants (4 to 12 months): 12 to 16 hours, including naps
- Toddlers (1 to 2 years): 11 to 14 hours, including naps
- Preschoolers (3 to 5 years): 10 to 13 hours, including naps
- School-age children (6 to 12 years): 9 to 12 hours
- Teens (13 to 17 years): 8 to 10 hours
- Adults (18 to 60 years): 7 or more hours
- Adults (61 to 64 years): 7 to 9 hours
- Adults (65 and older): 7 to 8 hours
Many adults fall short. According to the National Heart, Lung, and Blood Institute (NHLBI), citing CDC data, about 1 in 3 American adults report not getting enough rest or sleep every day. CDC data from 2022 show that the share of adults sleeping less than 7 hours ranged from 30% in Vermont to 46% in Hawaii.
What sleep deficiency means
Sleep problems are not only about the number of hours. The NHLBI describes sleep deficiency as having one or more of the following:
- Not getting enough sleep
- Sleeping at the wrong time of day
- Not sleeping well or not getting all the types of sleep your body needs
- Having a sleep disorder that keeps you from getting enough sleep or causes poor-quality sleep
The NHLBI estimates that 50 to 70 million Americans have chronic sleep disorders.
Sleep and blood sugar
Insulin is the hormone that controls your blood sugar level. The NHLBI explains that sleep deficiency results in a higher-than-normal blood sugar level, which may raise your risk of diabetes.
The CDC also lists type 2 diabetes among the chronic conditions that getting enough sleep can help lower your risk of.
Sleep and hunger hormones
Sleep also plays a role in the hormones that affect hunger. MedlinePlus notes that sleep helps keep your hormones in balance, including those that regulate hunger.
Two of these hormones are ghrelin and leptin. According to the NHLBI, when you don't get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you are well rested.
Sleep and heart health
The CDC lists heart disease, high blood pressure, and stroke, along with type 2 diabetes, as chronic conditions that getting enough sleep can help lower your risk of. NHLBI-funded research found that adults who regularly get 7 to 8 hours of sleep a night have a lower risk of obesity and high blood pressure.
It helps to keep these findings in context. They describe patterns seen in groups of people. They do not promise that changing your sleep will change your own weight or prevent a specific condition.
Sleep and the rest of your day
Sleep affects much more than metabolism. According to MedlinePlus and the NHLBI:
- Too little sleep can affect your thinking, reaction time, and mood, and it raises the risk of accidents.
- Sleep deficiency is linked with depression and trouble controlling emotions.
- Ongoing lack of sleep can make it harder for your body to fight infections.
- Drowsy driving is estimated to play a role in about 100,000 car crashes each year, causing about 1,500 deaths.
Signs you may not be getting enough sleep
MedlinePlus suggests asking yourself a few questions:
- Do I have trouble getting up in the morning?
- Do I have trouble focusing during the day?
- Do I doze off during the day?
If you answered yes, it may be time to look more closely at your sleep.
Practical sleep habits
Small, steady changes can support better sleep. The CDC and MedlinePlus suggest:
- Keep a schedule. Go to bed and get up at the same time every day.
- Set up your room. Keep your bedroom quiet, dark, relaxing, and at a cool temperature.
- Power down. Turn off electronic devices at least 30 minutes before bedtime.
- Go easy in the evening. Avoid large meals and alcohol before bedtime.
- Time your caffeine. Avoid caffeine in the afternoon and evening.
- Move during the day. Exercise regularly, but not too close to bedtime.
- Wind down. Relax before bed, for example by reading or taking a bath.
When to talk with a clinician
If you regularly have trouble sleeping or notice signs of a sleep disorder, the CDC recommends talking with your health care provider. Your provider may ask you to keep a sleep diary to track your sleep and daily habits. In some cases, they may suggest tests such as a sleep study.
If you have symptoms that feel like an emergency, call 911.
Questions to ask your clinician
- Am I getting the amount of sleep recommended for my age?
- Could a sleep disorder be affecting my rest?
- Could my medicines or health conditions be affecting my sleep?
- Would a sleep diary or sleep study be helpful for me?
The bottom line
Most adults need 7 or more hours of sleep a night. Research links too little sleep with higher blood sugar, changes in hunger hormones, and a higher risk of several chronic conditions. Simple habits, like a steady schedule and a calm, dark bedroom, are a good place to start. If sleep problems keep coming back, a licensed clinician can help you sort out why.
At Talvi, a licensed clinician reviews your health history before anything is prescribed.