Healthy Sleep - An Introduction

Think of everything you do during your day. Try to guess which  

activity is so important you should devote one-third of your time to 

doing it. Probably the first things that come to mind are working, 

spending time with your family, or pursuing leisure activities. But 

there’s something else you should be doing about one-third of your 

time—sleeping. 

Many people view sleep as merely a “down time” when their brain 

shuts off and their body rests. In a rush to meet work, school, 

family, or household responsibilities, people cut back on their sleep, 

thinking it won’t be a problem, because all of these other activities 

seem much more important. But research reveals that a number of 

vital tasks carried out during sleep help to maintain good health and 

enable people to function at their best. 

While you sleep, your brain is hard at work forming the pathways 

necessary for learning and creating memories and new insights. 

Without enough sleep, you can’t focus and pay attention or respond 

quickly. A lack of sleep may even cause mood problems. In addition, 

growing evidence shows that a chronic lack of sleep increases 

the risk for developing obesity, diabetes, cardiovascular disease, and 

infections. 

Despite the mounting support for the notion that adequate sleep, 

like adequate nutrition and physical activity, is vital to our wellbeing, 

people are sleeping less. The nonstop “24/7” nature of the 

world today encourages longer or nighttime work hours and offers 

continual access to entertainment and other activities. To keep up, 

people cut back on sleep.

A common myth is that people can learn  to get by on little sleep (such as less than 6 hours a night) with no  adverse consequences. Research suggests, however, that adults need  at least 7–8 hours of sleep each night to be well rested. Indeed, in 

1910, most people slept 9 hours a night.

But recent surveys show  the average adult now sleeps less than 7 hours a night, and more  than one-third of adults report daytime sleepiness so severe that it

interferes with work and social functioning at least a few days each 

month. As many as 70 million Americans may be affected by chronic 

sleep loss or sleep disorders, at an annual cost of $16 billion in 

health care expenses and $50 billion in lost productivity. 

What happens when you don’t get enough sleep? Can you make up 

for lost sleep during the week by sleeping more on the weekends? 

How does sleep change as you become older? Is snoring a problem? 

How can you tell if you have a sleep disorder? Read on to find the 

answers to these questions and to better understand what sleep is 

and why it is so necessary. Learn about common sleep myths and 

practical tips for getting adequate sleep, coping with jet lag and 

nighttime shift work, and avoiding dangerous drowsy driving. 

Many common sleep disorders go unrecognized and thus are not 

treated. This booklet also gives the latest information on sleep 

disorders such as insomnia, sleep apnea, restless legs syndrome narcolepsy, and parasomnias.