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<article class="node node--type-health-topics node--view-mode-full">

  
    

  
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      <div>Heart-Healthy Living</div>

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      <div class="responsive-container responsive-container-constrained breadcrumbs-container"><div class="breadcrumbs"><ul> <li class='breadcrumb-home'><a href='/'>Home</a></li><li class='breacrumb-break'><i class="fas fa-angle-right"></i></li><li class='breadcrumb-grandparent'><a href='/node/93751'>Health Topics</a></li><li class='breacrumb-break'><i class="fas fa-angle-right"></i></li><li class='breadcrumb-parent'><a href='/node/93169'><span class='back-to'> < Back To </span>Heart-Healthy Living</a></li><li class='breacrumb-break'><i class="fas fa-angle-right"></i></li><li class='breadcrumb-current'>Get Enough Good-Quality Sleep</li></ul></div></div>
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      <div>Heart-Healthy Living</div>

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                  <h1  class="field field--name-title field--type-string field--label-hidden responsive-container responsive-container-constrained field__item"><span class="ht-kicker">Heart-Healthy Living </span>Get Enough Good-Quality Sleep<hr>
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	<span class="a2a_kit a2a_kit_size_24 addtoany_list" data-a2a-url="https://www.nhlbi.nih.gov/health/heart-healthy-living/sleep" data-a2a-title="Get Enough Good-Quality Sleep">
							<a class="a2a_dd addtoany_share" href="https://www.addtoany.com/share#url=https%3A%2F%2Fwww.nhlbi.nih.gov%2Fhealth%2Fheart-healthy-living%2Fsleep&title=Get%20Enough%20Good-Quality%20Sleep">
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      <div class="responsive-container responsive-container-constrained"><h2  class="visually-hidden" aria-label="Switch to Espanol">Language switcher</h2><ul class="links"><li hreflang="en" data-drupal-link-system-path="node/93187" class="is-active"><a href="/health/heart-healthy-living/sleep" class="language-link is-active" hreflang="en" data-drupal-link-system-path="node/93187">English</a></li><li hreflang="es" data-drupal-link-system-path="node/93187"><a href="/es/salud/vida-cardiosaludable/sueno" class="language-link" hreflang="es" data-drupal-link-system-path="node/93187">Español</a></li></ul>
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            <div class="field field--name-field-component-section-content field--type-text-long field--label-hidden clearfix field__item"><p><span><span><span>Sleep plays a vital role in good health and well-being throughout your life. During sleep, your body is working to support healthy brain function and maintain your physical health. Not getting enough sleep or good-quality sleep over time can raise your risk for chronic health problems. The amount of sleep you need each day will change over the course of your life.<br /><br />
This table shows recent American Academy of Sleep Medicine (AASM) recommendations that the American Academy of Pediatrics (AAP) has endorsed.</span></span></span></p>

<table><caption> </caption>
	<thead><tr><th>Age</th>
			<th>Recommended Hours of Sleep a Day</th>
		</tr></thead><tbody><tr><td>Babies 4-12 months</td>
			<td>12-16 (including naps)</td>
		</tr><tr><td>Children 1-2 years</td>
			<td>11-14 (including naps)</td>
		</tr><tr><td>Children 3-5 years</td>
			<td>10-13 (including naps)</td>
		</tr><tr><td>Children 6-12 years</td>
			<td>9-12</td>
		</tr><tr><td>Teens 13-18 years</td>
			<td>8-10</td>
		</tr><tr><td>Adults 18 years or older</td>
			<td>7-9</td>
		</tr></tbody></table></div>
      
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<h2 class="field--name-field-component-section-titl component-section-section-title">Sleep and heart health</h2>

            <div class="field field--name-field-component-section-content field--type-text-long field--label-hidden clearfix field__item"><p><span><span><span>Sleep helps heal and repair your heart and blood vessels. It also helps:</span></span></span></p>

<ul><li><span><span><span>Maintain a healthy balance of the hormones that make you feel hungry or full</span></span></span></li>
	<li><span><span><span>Support healthy growth and development</span></span></span></li>
	<li><span><span><span>Support a healthy immune system</span></span></span></li>
</ul><p><span><span><span>Over time, not getting enough quality sleep, called sleep deficiency, can raise your risk of <a href="https://www.nhlbi.nih.gov/health/coronary-heart-disease" rel="noreferrer"><span>heart disease</span></a>, <a href="https://www.nhlbi.nih.gov/health/overweight-and-obesity" rel="noreferrer"><span>obesity</span></a>, <a href="https://www.nhlbi.nih.gov/health/high-blood-pressure" rel="noreferrer"><span>high blood pressure</span></a>, diabetes, and <a href="https://www.nhlbi.nih.gov/health/stroke" rel="noreferrer"><span>stroke</span></a>. </span></span></span></p>

<p><span><span class="entity-embed media entity-embed-nhlbi_video"><div class="embed-video-container embed-video-text-container-enabled align-right">
    
            <div class="field field--name-field-video-url field--type-video-embed-field field--label-hidden field__item"><div class="video-embed-field-provider-youtube video-embed-field-responsive-video"><iframe width="854" height="480" frameborder="0" allowfullscreen="allowfullscreen" title=" Get Enough Sleep to Protect Your Heart Health! (for new health topics)" src="https://www.youtube.com/embed/AlUgdM2GZDw?autoplay=0&start=0&rel=0&enablejsapi=1"></iframe>
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            <div class="field field--name-field-video-description field--type-text-long field--label-hidden field__item"><p><span><span><span><em><span><span><span><span>This video shows how staring at your phone or computer in bed may keep you from getting the sleep you need for a healthy heart.</span></span></span></span></em></span></span></span></p></div>
      
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<h2 class="field--name-field-component-section-titl component-section-section-title">How to sleep better</h2>

            <div class="field field--name-field-component-section-content field--type-text-long field--label-hidden clearfix field__item"><p><span><span><span>You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. Learn strategies to avoid <a href="https://www.nhlbi.nih.gov/health/sleep-deprivation" rel="noreferrer"><span>Sleep Deprivation and Deficiency</span></a>.</span></span></span></p>

<p><span><span><span>It may help to:</span></span></span></p>

<ul><li><span><span><span>Spend time outside every day, if possible, and be physically active.</span></span></span></li>
	<li><span><span><span>Avoid nicotine and caffeine.</span></span></span></li>
	<li><span><span><span>Avoid heavy or large meals within a couple of hours before bedtime. </span></span></span></li>
	<li><span><span><span>Avoid alcoholic drinks before bed.</span></span></span></li>
	<li><span><span><span>Go to bed and wake up at the same time every day.</span></span></span></li>
	<li><span><span><span>Use the hour before bed for quiet time. Avoid exercise and bright light.</span></span></span></li>
	<li><span><span><span>Take a hot bath or use relaxation techniques before bed.</span></span></span></li>
	<li><span><span><span>Keep your bedroom quiet, cool, and dark.</span></span></span></li>
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            <div class="field field--name-field-callout-description field--type-text-long field--label-hidden field__item">  <h3>Your Guide to Healthy Sleep</h3>

<p><span style="font-size:11.0pt"><span style="line-height:115%"><span style="font-family:"Arial",sans-serif"><span style="letter-spacing:.25pt">Learn more about how you can get good-quality sleep.</span></span></span></span></p>

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