We spend up to one-third of our lives asleep. Sleep is necessary to maintain critical body functions, restore energy, repair muscle tissue, and allow the brain to process new information. In short, sleep is vital for our overall health and well-being.

How Much Sleep Do You Really Need?

For adults aged 18-64, the recommendation is between 7-9 hours of sleep a night. For older adults aged 65 and over it is around 7-8 hours.

Here are some signs that your sleep quality is good:

  • You fall asleep within 15-20 minutes of lying down to sleep
  • You regularly sleep a total of seven to nine hours in a 24-hour period
  • While in your bed, your sleep is continuous – you do not have long periods of lying awake when you wish to be sleeping
  • You wake up feeling refreshed, as if you’ve “filled the tank”
  • You feel alert and can be fully productive throughout the waking day
  • Your partner or family members do not notice any disturbing or out of the ordinary behavior from you while you sleep, such as snoring, pauses in breathing, grinding your teeth, restlessness, or other unusual nighttime behaviors.

Each person has unique sleep needs. Learn more about what determines yours – and how you can get more shut-eye.

If you have ‘sleep debt’, follow these simple and effective sleep tips:

  • Stick to a regular sleep schedule, even on weekends
  • Practice a relaxing bedtime ritual – it could be having a soothing bath, meditation, reading a book, deep breathing exercises. Making time to unwind before bed is essential for higher quality sleep
  • Take some daily exercise
  • Create a restful environment that is ideal for sleep – this may include reducing the temperature, sound and light in your bedroom and find a comfortable mattress and pillows
  • Beware of hidden sleep stealers like alcohol and caffeine. Try not to consume foods or beverages that contain caffeine any later than mid-afternoon – the effect of caffeine can take hours to wear off. This includes tea, soft drinks, and chocolate
  • Turn off electronics before bed

What can happen to me when my body does not get enough sleep?

A lack of quality sleep can lead to:

  • Impaired ability to think clearly, focus, react and control emotions
  • An increased risk for diabetes, cardiovascular disease, obesity, and depression
  • Reduced ability for your body to fight off infections and disease

Good to remember

Getting enough quality sleep is necessary for many reasons, including maintaining your immune system and metabolic function, processing the day’s memories, and maintaining a normal body weight.

Medical Disclaimer

The articles provided on this website are for informational purposes only. In addition, it is written for a generic audience and not a specific case; therefore, this information should not be used for diagnostic or medical treatment. This site does not attempt to replace the patient-physician relationship and fully recommends the reader to seek out the best care from his/her physician and/or diabetes educator.