Quick answer
To sleep better, adults should aim for 7 or more hours a night, go to bed and wake up at the same time every day, keep the bedroom quiet, dark and cool (about 65–68°F), stop using screens 30 minutes before bed, and avoid caffeine late in the day and heavy meals or alcohol near bedtime. A supportive pillow and mattress that keep your spine aligned make it easier to stay asleep.
Key takeaways
- Adults need 7 or more hours of sleep a night, according to the CDC.
- About 1 in 3 U.S. adults don't get enough sleep, the CDC reports.
- A cool bedroom helps: the Sleep Foundation cites 65–68°F (about 18–20°C) as the ideal range.
- Consistency beats catch-up: a regular bedtime and wake time is one of the most effective sleep habits.
- Athletes may need more sleep: one survey found athletes report needing about 8.3 hours a night.
- Comfort matters: pain, heat, leg cramps or an unsuitable pillow are common reasons people wake up at night.
How much sleep do you need?
Adults need at least 7 hours of sleep a night, according to the CDC. Yet about 1 in 3 U.S. adults regularly get less than that. Good sleep helps reduce the risk of chronic disease, supports a healthy weight, and improves thinking and mood.
| Age group | Recommended sleep per night (CDC) |
|---|---|
| Adults 18–60 | 7 or more hours |
| Adults 61–64 | 7–9 hours |
| Adults 65 and older | 7–8 hours |
10 healthy sleep habits
Healthy sleep habits, often called sleep hygiene, are the daily routines that make it easier to fall asleep and stay asleep. The CDC recommends several of the habits below.
- Keep a consistent schedule. Go to bed and wake up at the same time every day, including weekends.
- Keep the bedroom quiet, dark and cool. Use blackout curtains or an eye mask and earplugs or white noise if needed.
- Put screens away 30 minutes before bed. Phones, tablets and TVs keep your brain alert.
- Limit caffeine in the afternoon and evening.
- Avoid heavy meals and alcohol close to bedtime.
- Be physically active during the day. Regular exercise supports deeper sleep.
- Create a wind-down routine: a warm shower, light stretching, reading or a short massage.
- Use your bed for sleep. If you can't fall asleep after a while, get up and do something relaxing until you feel sleepy.
- Get daylight in the morning to help set your body clock.
- Sleep on supportive surfaces. A pillow and mattress that keep your spine aligned reduce the aches that wake you up.
Your bedroom setup: temperature, light, bed and bedding
Temperature
A cool room helps your body fall asleep. The Sleep Foundation cites 65–68°F (about 18–20°C) as the ideal bedroom temperature. If you sleep hot, breathable bedding, a cooling pillow or a temperature-regulating mattress topper can help.
Choosing the right bed size
A bed that is too small makes you and your partner more likely to disturb each other during the night. Consider your height, whether you share the bed, pets or children who join you, and the size of your bedroom. Compare standard dimensions in A Comprehensive Guide to Understanding the Size of a Bed.
Clean bedding and bed bugs
Clean bedding helps you sleep comfortably and reduces allergens. Wash sheets and pillowcases weekly and choose pillows with removable, washable covers. If you wake up with bites, check for bed bugs. The EPA lists these signs:
- Rusty or reddish stains on sheets or the mattress.
- Small dark spots, which are bed bug droppings.
- Tiny pale yellow eggs, eggshells or shed skins.
- Live bugs, especially along mattress seams, tags and cracks in the bed frame or headboard.
Learn how to identify and get rid of them in How to Identify and Get Rid of Bugs in Your Bedding.
Pillow and mattress support
Your pillow should keep your head in line with your spine, and your mattress should not sag. Find the right one in our Pillow Buying Guide.
Sleep, recovery and athletic performance
Sleep is when the body recovers from training, and athletes may need more of it than the average adult. The Sleep Foundation reports that athletes in one survey said they needed about 8.3 hours a night, and elite athletes are often encouraged to get at least nine.
Lack of sleep affects performance. According to studies summarized by the Sleep Foundation:
- Tennis players lost up to 53% of their serve accuracy after sleep deprivation.
- In a Stanford study, basketball players who extended their sleep to 10 hours improved their free-throw and three-point shooting by at least 9%.
- Chronic lack of sleep is linked to higher injury rates in middle and high school athletes.
Supportive sleep positions help sore muscles and joints recover overnight. Read Unlocking the Potential of Athletes: The Role of Quality Sleep and Recovery.
Nighttime discomfort: leg cramps and headaches
Leg cramps at night
Leg cramps are sudden, painful tightenings of a muscle, most often the calf. The NHS says they are common, usually harmless, and last from a few seconds to 10 minutes. They are more likely with age, during pregnancy, after strenuous exercise, with dehydration and with some medicines.
- During a cramp: stretch and massage the muscle, or stand and put weight on the leg.
- To prevent them: the NHS suggests regular calf stretches, including before bed.
- See a doctor if cramps disrupt your sleep, last longer than 10 minutes, or come with numbness or swelling.
Read more in Understanding Nighttime Leg Cramps: Causes and Effective Treatments.
Waking up with headaches
Morning headaches can come from neck tension, a pillow of the wrong height, poor sleep or other causes. A pillow that keeps your neck aligned can reduce tension-related discomfort. See our Neck & Shoulder Pain from Sleeping guide, and talk to a doctor about frequent or severe headaches.
Relaxation before bed: massage and pressure points
A short relaxation routine before bed helps your body shift into sleep mode. Many people find a gentle foot massage, slow breathing or light stretching calming at the end of the day.
- Read Discover the Benefits of Foot Massage for Relaxation.
- Read Discover the Pressure Points That Can Bring Headache Relief.
Sleep, skin and how you feel
Good sleep affects how you look and feel the next day, from your energy and mood to how rested your face appears. Sleeping in a comfortable, supported position also reduces the aches that make you toss and turn. Read Transformative Benefits for Body and Skin.
Special sleep situations
- New ear piercings: side sleepers can use a pillow with an opening that keeps pressure off the ear. See The Ultimate Guide to Ear Piercing Pillows.
- Pregnancy: see our Pregnancy Pillows & Body Pillows guide.
- Acid reflux: see Acid Reflux at Night.
- Reading or relaxing in bed: a backrest system supports you without a pile of pillows. See The Angle Body System.
Sleep gift ideas
Comfort products make practical gifts for anyone who values a good night's sleep: a contour pillow for a partner with neck pain, a cooling topper for a hot sleeper, a body pillow for a side sleeper, or a wedge for someone with reflux. Browse ideas in our Gift List for Sleep Lovers.
Our complete sleep and pain guides
If a specific problem is keeping you awake, start with the guide that matches it:
- How to Sleep with Lower Back Pain
- Sciatica: Causes, Symptoms, Relief & How to Sleep With It
- Neck & Shoulder Pain from Sleeping
- Pillow Buying Guide
- Pregnancy Pillows & Body Pillows
- Acid Reflux at Night
Recommended products for better sleep
These Back Support Systems products support healthy, comfortable sleep. All are made in the USA.
When to see a doctor about sleep
Better habits fix many sleep problems, but talk to a doctor if you:
- Have trouble falling or staying asleep most nights for several weeks.
- Feel very sleepy during the day even after a full night in bed.
- Snore loudly, or someone notices you stop breathing or gasp during sleep.
- Have pain, leg cramps or restless legs that regularly wake you up.
- Have frequent morning headaches.
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor or a qualified health provider about a medical condition.
Frequently asked questions
How many hours of sleep do adults need?
Adults ages 18 to 60 need 7 or more hours of sleep a night, according to the CDC. Adults 61 to 64 need 7 to 9 hours, and adults 65 and older need 7 to 8 hours.
What is the best temperature for sleeping?
The Sleep Foundation cites 65 to 68°F (about 18 to 20°C) as the ideal bedroom temperature for most people. If you sleep hot, breathable bedding or a cooling pillow or topper can help.
What are the most important sleep hygiene tips?
Keep a consistent sleep schedule, make your bedroom quiet, dark and cool, stop using screens 30 minutes before bed, limit caffeine later in the day, avoid heavy meals and alcohol near bedtime, and stay active during the day.
How much sleep do athletes need?
Athletes often need more than the general adult recommendation. In one survey, athletes reported needing about 8.3 hours a night, and elite athletes are often encouraged to get at least nine hours to support recovery and performance.
Why do I get leg cramps at night?
Night leg cramps are common and usually harmless. They are more likely with age, during pregnancy, after hard exercise, with dehydration and with some medicines. Regular calf stretches, including before bed, may help prevent them.
How often should I wash my bedding?
Wash sheets and pillowcases about once a week. Choose pillows with removable, washable covers, and follow the care label for the pillow itself. Replace most pillows every 1 to 2 years.
How do I know if I have bed bugs?
The EPA lists rusty or reddish stains on sheets, small dark spots, tiny pale eggs or shed skins, and live bugs as signs of bed bugs. Check mattress seams and tags, the box spring, and cracks in the bed frame and headboard.
Can a pillow help me sleep better?
Yes. A pillow that keeps your head, neck and spine aligned for your sleeping position reduces the aches and stiffness that wake you up at night. Specialty pillows can also help with specific issues such as neck pain, back pain or acid reflux.
Sources
- Centers for Disease Control and Prevention (CDC). About Sleep.
- CDC. 1 in 3 adults don't get enough sleep.
- Sleep Foundation. Best Temperature for Sleep.
- Sleep Foundation. Athletic Performance and Sleep.
- NHS. Leg cramps.
- U.S. Environmental Protection Agency (EPA). How to Find Bed Bugs.
