Sleep Health

Healthy sleep is essential for overall health and well-being, but can be hard to manage when work and social schedules get busy. A lot of adults and children don’t get enough sleep.  In fact, more than 25% of U.S. adults report not getting enough sleep.

Lack of sleep and untreated sleep disorders are actually public health issues that can impair health, productivity, personal relationships, and public safety. The flip side is that sleeping well helps ensure optimal health, well-being, and performance at school or work.

What Is Sleep Health?

Sleep health is a term used to describe sleep qualities that encourage health and well-being. Sleep health includes three main components: 

• The main characteristics of healthy sleep 
• The health benefits of sleep
• Ways to measure and improve sleep health

Sleep health is also part of Healthy People 2030, the U.S. government’s data-driven program to improve population health. The initiative has a whole category dedicated to sleep, with a goal to  ensure all people in the U.S. are getting enough sleep.

Sleep Health vs. Sleep Hygiene

Sleep health is about how sleep can promote and impact health, whereas sleep hygiene is the individual actions people can take to sleep better. Everyone, including individuals, can take part in improving sleep health. Doctors, local communities, schools, and workplaces can share information about sleep health and actions to help promote sleep. 

When people learn more about sleep health and the ways it impacts overall health, they can reflect and take steps to practice sleep hygiene. Maintaining a consistent sleep schedule, eating a healthy diet, optimizing your bedroom for sleep, and regularly exercising are examples of sleep hygiene tips.

Why Is Sleep Important?

Sleep is a biological process that’s necessary for health and wellness. It plays a role in a multitude of vital cognitive and metabolic functions that keep the body healthy. The amount of sleep a person gets, along with sleep quality, can influence decision-making, eating habits, interpersonal relationships, and impulsive behavior. Healthy sleep helps ensure good health in the following ways:

• Better physical health: Sleep is essential for heart health, mental health, and healthy brain functioning. It also helps the body fight infections. Over time, sleep loss can increase the risk of conditions such as heart disease, high blood pressure, obesity, and diabetes. 

• Increased public safety: Sleep loss can increase the odds of car crashes, accidents, and safety problems. That’s because sleepiness reduces reaction time and attentiveness. Driving while tired is a common problem that threatens health and safety. Drowsy driving causes up to 6,000 fatal crashes a year. Better sleep health can help reduce the incidents of drowsy driving.

• Improved well-being: Sleep is essential for feeling well-rested and like you have energy throughout the day. It also helps with productivity, learning, mood, and memory. Studies show that healthy sleep supports high performance in school and at work.

• Healthier weight: Research indicates that sleep is important for losing and managing weight. Lack of sleep can make it harder to control eating. A study found that when sleepers went from sleeping for six hours to seven hours a night, they were less likely to gain weight. 

Risks of Insufficient Sleep

Conversely, sleep loss — whether it’s short or long term — can significantly impair mental health, mood, safety, and physical health. Shortened sleep, irregular sleep schedules, sleep loss, and fragmented sleep can all lead to insufficient sleep.  It’s a common problem. A third of adults and children don’t get sufficient sleep. 

Insufficient sleep is closely related to several diseases and adverse health outcomes. That’s because sleep is so important for immune health.  Evidence shows that sleep problems may contribute to chronic diseases, and sleep problems are associated with an increased risk of:

• Heart disease
• Diabetes
• Obesity
• Cancer
• Stroke

How Does Sleep Affect Mental Health?

Sleep and mental health are closely connected. When sleep is disrupted or insufficient, it can affect mood, emotional regulation, and the ability to cope with stress. At the same time, many mental health conditions can make it harder to fall asleep, stay asleep, or get restorative rest.

People who regularly experience poor sleep are more likely to report symptoms of anxiety and depression. In fact, sleep problems commonly occur alongside mental health conditions, and in some cases may even appear before other symptoms develop. Research has found that individuals who don't get enough sleep are more likely to experience psychological distress, including irritability, low mood, and difficulty concentrating.

The relationship also works in the opposite direction. Conditions such as anxiety, depression, and post-traumatic stress disorder can interfere with healthy sleep patterns, creating a cycle in which poor sleep worsens mental health and mental health struggles make sleep more difficult.

What Are the Components of Sleep Health?

Sleeping for enough time and regularly getting quality sleep are two critical components of sleep health. However, daily habits, busy schedules, and untreated sleep disorders can make it challenging to sleep well. Keeping track of daily sleep and nighttime habits can help you measure your sleep health. 

Sleep Duration

Sleep duration describes the total hours of sleep a person gets. Regularly getting enough sleep at night is an important part of both sleep health and overall health. The American Academy of Sleep Medicine and other authorities provide sleep guidelines for all age groups, and recommend that adults get seven to nine hours of sleep a night. 

Everyone is different, and sleep requirements can vary from person to person. However, your odds of regularly needing sleep outside the recommended range is not common. Although busy schedules can make shortened sleep more commonplace, and you might technically be able to get by on fewer, most adults still need at least seven hours of sleep.

The trait of only needing less than six hours of sleep a night, or being what’s known as a “short sleeper,” is uncommon and linked to a rare gene mutation. Most people who think they only need six hours or less of sleep per day are actually chronically sleep deprived and putting themselves at risk for adverse health problems over the long-term.

Regularly sleeping more than nine hours a day or being unable to get at least seven hours of sleep despite budgeting enough time for it can indicate health problems or a sleep disorder, so it’s important to take note and talk to your doctor. 

Sleep Quality

If sleep duration is the number of hours you sleep, you can think of sleep quality as how deep or restful that sleep is. It’s just as important as duration. In fact, you could get your recommended hours of sleep and still feel tired. 

Multiple variables can determine sleep quality. The progression of sleep, including nighttime wakings and disruptions, are essential components of quality sleep. In addition, the amount of time it takes to fall asleep and return to sleep after waking also affects quality. There are also less objective measures of sleep quality you might notice, like how restorative it feels.

Treatment of Sleep Disorders

Sleep disorders are a common issue. Experts estimate that 50 to 70 million people in the U.S. have a sleep disorder. Common sleep problems include:

• Snoring: People who snore make noise while they breathe during sleep. Snoring is one of the main symptoms of sleep apnea and can indicate an underlying sleep breathing disorder. That said, it can also be a stand-alone condition.
• Central sleep apnea: Central sleep apnea (CSA) is a sleep disorder where breathing repeatedly pauses during sleep when the brain doesn't send the right signals to control breathing. CSA tends to co-occur with other medical conditions. It can also develop from brain damage or certain medications. 
• Obstructive sleep apnea: People with obstructive sleep apnea (OSA) have impaired breathing because their airway is blocked or too narrow, reducing airflow during sleep.
• Insomnia: People with insomnia have difficulty falling asleep and staying asleep. According to the Centers for Disease Control and Prevention (CDC), one in two adults will experience short-term insomnia at some point in their lives.

Treating sleep disorders is vital for sleep health. Untreated sleep disorders, such as sleep apnea, can lead to poor quality sleep and excessive daytime sleepiness. Sleep disorders can shorten and fragment sleep, increasing the risk of health complications. Adults with sleep apnea or other persistent sleep problems should speak with a doctor to treat and manage symptoms. Doing so can lead to better sleep and all the health benefits associated with it.

What Are the Barriers to Good Sleep Health?

Sleep health disparities are differences in sleep health experienced by certain populations, usually those that are disadvantaged. Sleep is crucial for overall health. However, there are a lot of differences in sleep health across the U.S. population. Several factors like social and economic status, race, and age  can make it much harder for some people to achieve healthy sleep. 

• Education: Sleep problems are common amongst college students. Because of irregular schedules, all-nighters, and active social lives, many of them don’t regularly get consistent sleep. School-aged children who attend schools that start before 8:30 a.m. may also not get enough sleep, which can increase health risks and impact academic performance. 
• Social factors: Loneliness and social isolation are linked with sleep problems. A study found that experiencing discrimination is also associated with insufficient sleep and shorter sleep duration. Older adults who live in long-term care homes with low physical activity and minimal social interactions are at risk for sleep problems, too. 
• Race and ethnicity: There are preventable differences in sleep health across racial and ethnic groups. Certain sleep disorders like sleep apnea are highly undiagnosed amongst Black Americans. Studies also indicate that across their lifespan, Black people face a higher risk of insufficient sleep duration. Black children and children from Latinx backgrounds have higher rates of sleep problems than peers from other racial and ethnic groups. 
• Income: Living in economically disadvantaged neighborhoods is linked to disrupted sleep and difficulty falling asleep. Neighborhood factors such as noise, bright street lights, and air pollution can affect sleep. Similarly, some job schedules, such as shift work and overnight jobs, are linked to sleep problems, fragmented sleep, and insufficient sleep.

How Do You Improve Sleep Health?

There are many ways to improve sleep, including lifestyle changes, treatment for sleep disorders, and scheduling choices. Everyone has varying social, environmental, and individual needs that can impact their sleep and should be taken into account. Taking steps to improve sleep habits and behavior could help improve sleep.

• Put sleep at the top of the list: Prioritize sleep and make time for it.
• Get more hours: Consider extending your sleep if you’re a short sleeper. 
• Develop a schedule: Set a consistent sleep and wake schedule that is consistent on both weekdays and weekends.
• Get help: Speak to a doctor if you have sleep problems, and get treatment for sleep disorders.
• Keep a sleep journal: Monitor your sleep duration to check that you’re consistently getting enough sleep. 
• Develop good habits: Practice good sleep hygiene, making changes like avoiding screen time before bed and creating a relaxing bedroom environment.
• Focus on overall health: Be physically active and maintain a healthy diet. 

Written by

Amber Garnett, Contributing Writer

Amber is a freelance writer who resides in Seattle. Amber has worked as a clinical social worker in the medical field for over a decade. She loves long nature walks, traveling and reading poetry.

Reviewed by

Joseph Krainin, MD, FAASM, Medical Reviewer

Dr. Joseph Krainin is a board-certified neurologist and sleep medicine physician specializing in the diagnosis and treatment of sleep disorders, including obstructive sleep apnea, insomnia, and circadian rhythm disorders. He is a Fellow of the American Academy of Sleep Medicine and has extensive experience helping patients manage sleep health through both traditional clinical care and telemedicine.