A new study from researchers at the University of Florida found that several healthy habits, including quality sleep, social support, maintaining a healthy waistline and avoiding tobacco, are linked to slower brain aging.

A look inside the study

The research followed 197 adults, most of whom lived with chronic pain related to or at risk of knee osteoarthritis. Over two years, the participants received MRI brain scans that were analyzed by a machine learning system.

The research team estimated each person’s “brain age,” then compared it to their actual age. The difference between the two, called the brain age gap, served as a marker of overall brain health.

The main findings were that certain protective factors and habits appeared to keep brains younger. Participants who had less sleep impairment, got more restorative sleep, had better stress management with more optimism, maintained a healthy weight with a lower waist circumference, avoided tobacco, and had supportive relationships tended to have younger-looking brains.

On the other hand, stressors such as chronic pain, low income or lower education were linked to brains that appeared older than expected.

In fact, those who had the most protective factors at the start of the study had brains that looked eight years younger than their chronological age — and they continued to show slower brain aging over time.

Why it matters

The researchers pointed out that healthy behaviors don’t just help with pain or physical function; they may also add up to real benefits for the brain. Choices like getting enough sleep, staying active, managing stress and maintaining healthy habits can collectively support long-term brain health.

Sleep, in particular, is a modifiable behavior. That means you can take steps today to improve your sleep and potentially protect your brain over time.

Simple steps to sleep better

Improving your sleep doesn’t have to be complicated. Try these habits to help your body and mind wind down for a better night’s rest:

1. Keep a consistent sleep-wake schedule — go to bed and wake up at the same time every day, even on weekends.
2. Set a bedtime that allows for at least seven hours of sleep.
3. Use your bed only for sleep and sex.
4. Keep your bedroom cool, dark and quiet.
5. Limit fluids before bed.
6. Turn off electronic devices at least 30 minutes before bedtime.
7. Avoid heavy meals late at night; opt for a light snack if hungry.
8. Skip caffeine in the afternoon or evening.
9. If you can’t sleep after 20 minutes, get up and do something calm and quiet.
10. Avoid alcohol before bedtime.

The bottom line

This study found that getting good sleep was one of several key factors linked with healthier, younger-looking brains. The takeaway? You can take steps tonight to protect your brain for years to come. A few small changes to your sleep routine can make the difference between a restless night and truly restorative sleep.

Medical review by Dionne Morgan, MBBS, FCCP

Additional resources:

• Take a short quiz to learn how to get a better night’s sleep.
• Calculate your ideal bedtime.
• Begin and keep a sleep diary.
• Talk to your doctor about sleep.
• Get support from a sleep center.

Related content:

• Can a nap without sleep help your brain? New research explores the possibilities
• Nightly “brain wash” protects against Alzheimer’s disease during sleep
• Short sleep linked to aging brain

Authored by: Kate Robards

The post Good sleep may help your brain stay younger appeared first on Sleep Education.

How much sleep are people really getting?

According to the CDC, more than one-third of U.S. adults (36.8%) report not getting enough sleep. That number has remained consistent since 2013. Sleep habits also vary by state. Hawaii has the highest percentage of sleep-deprived adults at 45.9%, followed by West Virginia (42.6%) and Alabama (41.4%).

In a 2024 survey by the American Academy of Sleep Medicine (AASM), 54% of respondents said that they get too little sleep. Women are more likely than men to report that they don’t get the right amount of sleep.

Recommended sleep by age

The amount of sleep you need depends largely on your age. Here are the AASM’s official recommendations for children, teens and adults:

• Infants (4–12 months): 12–16 hours (including naps)
• Children (1–2 years): 11–14 hours
• Children (3–5 years): 10–13 hours
• Children (6–12 years): 9–12 hours
• Teens (13–18 years): 8–10 hours
• Adults (18+): 7 or more hours

These numbers are general guidelines. As we age, our sleep needs shift, with children and teens needing more sleep than adults. Your ideal sleep time may vary depending on your health, daily routine and individual needs. Still, falling short of these recommendations on a regular basis can lead to long-term consequences.

Can you catch up on sleep?

Some people try to “make up” for lost sleep on the weekends. This is called weekend catch-up sleep, and studies show it may offer some benefits.

For example, recent research found that teens who slept up to two extra hours on weekends showed fewer symptoms of anxiety. Another study found that adults who regularly sleep less than six hours on weekdays may lower their risk of heart disease if they add extra sleep on weekends. Moderate catch-up sleep is also linked to fewer depressive symptoms.

Still, relying too much on weekend sleep can throw off your internal clock. A consistent sleep schedule is usually best.

Signs you’re not getting enough sleep

Not sure if you’re getting enough sleep? There are some common red flags your body and brain may be sending you.

• You feel tired or drowsy during the day
• You need caffeine to stay alert
• You fall asleep quickly whenever you sit or lie down
• You sleep much later on weekends than weekdays
• You struggle with memory, focus or mood

Sleepiness may be a marker of insufficient sleep, and it can have wide-ranging effects. Excessive sleepiness is linked to problems with attention, reaction time, memory and decision-making. It can reduce your ability to function safely and effectively in daily life — and in severe cases, it may lead to injury or even death.

Sleepiness can also be a sign of an underlying sleep disorder, such as obstructive sleep apnea, narcolepsy, idiopathic hypersomnia or chronic insomnia. These conditions often cause disrupted or poor-quality sleep, even if you spend enough time in bed.

If you’re frequently drowsy, mentally foggy, or relying heavily on caffeine to stay awake, your body could be signaling that it needs more high-quality sleep.

When to get help

If you’re consistently tired despite spending enough time in bed, it may be time to talk to a sleep professional. An AASM-accredited sleep center can help diagnose and treat sleep disorders that might be affecting your rest.

Need help figuring out when to go to bed? Try the AASM’s bedtime calculator to find a schedule that works for you.

Getting enough sleep isn’t a luxury — it’s a necessity for your physical and mental well-being. If you’re wondering how much sleep you need, start by aiming for the age-based recommendations, then adjust based on how you feel during the day. Your body will tell you what it needs.

Medical review by Katherine Moawad, DO

Related:

• How much sleep do children need?
• Daytime sleepiness: More than just feeling tired
• FAQs of Zzz’s: Answering your top 10 sleep questions
• 7 and Up: The Healthy Sleep Duration for Adults

Authored by: Kate Robards

The post How much sleep do I really need? appeared first on Sleep Education.

Stress and anxiety disrupt sleep for most

According to the survey, 74% of Americans report sometimes, always, or often experiencing disrupted sleep due to stress. Anxiety is also a major factor, with 68% reporting they lose sleep because of it.

“Stress and anxiety can significantly disrupt sleep patterns by triggering the body’s fight-or-flight response, making it difficult to relax,” said Jennifer Martin, a licensed clinical psychologist and past president of the AASM. “When the mind is racing with worries, it becomes nearly impossible to achieve the deep, restorative sleep we need for overall health.”

Depression adds to sleep challenges

Depression is another common cause of disrupted sleep. More than half of adults (55%) in the survey reported sleep issues due to depression.

Dr. Martin explained that mental health and sleep often affect each other in a cycle.

“Many Americans find themselves caught in a loop: Mental health conditions disrupt their sleep, and poor sleep worsens their mental health conditions,” Dr. Martin said. “This cycle can lead to a range of health issues, beyond just daytime sleepiness. Insufficient sleep can impair cognitive function, affect mood, and diminish overall quality of life.”

Tips to sleep better with stress and anxiety

To help break the cycle, the AASM recommends several strategies:

• Create a calming sleep space: Keep your bedroom cool, dark and quiet.
• Practice relaxation techniques: Try meditation, deep breathing or journaling before bed.
• Limit caffeine and alcohol: Cut back on caffeine and alcohol, especially in the hours leading up to bedtime.
• Get moving: Regular exercise improves mood and helps reduce stress. Try to avoid vigorous exercise close to bedtime.
• Watch your diet: Avoid large meals late at night; opt for a light snack if needed.
• Get support: If stress and anxiety continue to disrupt your sleep, consider talking to a therapist or counselor who can provide coping strategies and support.

“Addressing these intertwined challenges requires a holistic approach, focusing not only on improving sleep but also on managing stress and emotional well-being,” Dr. Martin said.

Help is available

If stress, anxiety, or depression are affecting your sleep, don’t wait to get help. Anyone who has a sleep problem can use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• The ‘Mind after Midnight’: People more likely to make bad decisions late at night
• Stressed parents, sleepless nights
• Understanding the relationship between sleep deprivation and addiction
• Vivid dreams in times of stress

The post How stress, anxiety, and depression are stealing your sleep appeared first on Sleep Education.

What is a sleep diary?

A sleep diary is a daily log of your sleep schedule and related activities. It helps track when you go to bed, how long it takes to fall asleep, how often you wake up at night and what time you wake up in the morning. You also log daily factors such as caffeine or alcohol use, medications, exercise and naps.

By reviewing this information, you can spot patterns and better understand your sleep behavior.

How to keep a sleep diary

To get the most out of a sleep diary, try to fill it out every morning for about two weeks. Within an hour of waking up, fill in the details about the previous night. Try to be consistent and honest with your entries. If something unusual happens, such as an illness or a stressful event, you can make a brief note.

Typical sleep diary entries include:

• Bedtime and wake time
• Time it took to fall asleep
• Number of nighttime awakenings and how long they lasted
• Final wake-up time and when you got out of bed
• Quality of sleep
• Caffeine, alcohol and medication use
• Exercise and nap times
• Type of day (workday, weekend, day off)

Why is a sleep diary helpful?

A sleep diary can reveal patterns you may not notice otherwise, such as staying in bed too long while awake, drinking caffeine too late or having an inconsistent sleep schedule. It is especially useful for diagnosing insomnia and is often used alongside cognitive behavioral therapy for insomnia (CBT-I).

The sleep diary, which documents sleep-wake patterns, can also help diagnose and manage circadian rhythm sleep-wake disorders. Circadian rhythm disorders disrupt the body’s natural internal sleep-wake clock. Analyzing the sleep diary can help to identify patterns of irregular sleep-wake cycles and help to determine effective interventions for adjusting sleep schedules.

Tips for success

• Use a printable or digital diary. You can find a free one here.
• Paper or app? Choose the method that feels easiest to stick with.
• Be consistent. Aim to complete it every day, including weekends.
• Keep it accurate. You do not need exact times. Your best estimate is fine.

When to get help for a sleep problem

If you are having trouble sleeping, starting a sleep diary is a smart first step. It helps you track your sleep patterns and daily habits so you can see what might be affecting your rest. Filling it out each morning for at least two weeks can help you spot patterns in your sleep schedule.

You can begin a sleep diary on your own, even before talking to a doctor. Bringing it with you to an appointment can make that conversation more productive. It provides valuable information that may help guide the next steps, whether that’s lifestyle changes, a referral to a sleep center or further testing.

If your sleep has been poor for more than a month, or if you feel very tired during the day, it is time to talk to your doctor. You should also seek help if you fall asleep while driving or if someone has told you that you snore or stop breathing during sleep. These could be signs of a sleep disorder that needs treatment.

Use the AASM’s sleep center directory to connect with the sleep team at an accredited sleep center near you. You can also view helpful tips for healthy sleep to start improving your sleep habits today.

Medical review by Dionne Morgan, MBBS, FCCP

Related:

• Daytime sleepiness: More than just feeling tired
• The pursuit of perfect sleep may be keeping you awake
• FAQs of Zzz’s: Answering your top 10 sleep questions

Authored by: Kate Robards

The post How to use a sleep diary to improve your sleep appeared first on Sleep Education.

Safe sleep for infants

Creating a safe sleep environment is essential. The Centers for Disease Control and Prevention reports that in 2022, over 1,000 infants died from accidental suffocation and strangulation in bed.

“Co-sleeping is unsafe for infants, and routinely co-sleeping can potentially detract from the development of healthy sleep habits in children of any age,” said Dr. Rakesh Bhattacharjee, sleep physician and AASM spokesperson. “Consistently sleeping in their own sleep space may help children foster healthy sleep patterns.”

The American Academy of Pediatrics recommends that infants sleep in the same room as parents — but on a separate sleep surface designed for babies — for at least the first six months.

Tips for infant sleep safety

An AASM health advisory provides these tips to ensure a safe sleep environment for infants:

• Always place infants on their backs to sleep.
• Use a firm, flat surface with a fitted sheet, such as a crib, bassinet or playpen that meets U.S. Consumer Product Safety Commission standards.
• Keep soft objects like additional sheets, blankets, crib bumpers, stuffed animals and toys out of the infant’s sleep area.
• Maintain a quiet sleep environment with no loud or continuous noise.

Is co-sleeping right for your family?

Occasionally co-sleeping with a scared or sick child is understandable, but regularly sharing a bed can impact long-term sleep habits. Parents should consider whether co-sleeping is supporting their child’s ability to develop independent and healthy sleep routines.

“As parents, we should be helping our children develop habits and learn routines that establish good sleep hygiene that will enable them to enjoy the benefits of healthy sleep for a lifetime,” said Dr. Bhattacharjee.

If you have concerns about your child’s sleep, visit the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• Stressed parents, sleepless nights
• The truth about melatonin use in kids
• Sleep disorders in children

The post Half of parents co-sleep with their child, new survey finds appeared first on Sleep Education.

A recent survey from the American Academy of Sleep Medicine reveals a surprising paradox: 81% of Americans report losing sleep due to worries about sleep problems. This growing pressure to achieve “perfect sleep” is fueled by social media trends, wellness products and sleep-tracking technology.

The rise of “sleep maxxers”

A cultural shift toward sleep optimization has given rise to so-called “sleep maxxers” — individuals who follow strict routines, track every minute of rest and pursue the elusive “perfect” eight hours. While these efforts are meant to improve sleep, experts warn they can backfire by increasing stress and anxiety.

“Concerns about getting enough high-quality sleep can create a vicious cycle of stress and sleeplessness for some people,” said Dr. Anita Shelgikar, a sleep medicine physician and president-elect of the AASM. “Prioritizing sleep is great for overall health and well-being. For some, however, a heavy focus on optimizing sleep can actually lead to a decrease in sleep quality and sleep quantity.”

The pitfalls of sleep tracking

A growing number of people rely on sleep trackers to monitor rest patterns, but overanalyzing the data can lead to a phenomenon called orthosomnia — sleep anxiety caused by obsessing over sleep metrics.

“Sleep maximization can sometimes turn what should be a restorative process into a high-pressure task,” Dr. Shelgikar added. “Highly detailed sleep tracking and optimization can cause some individuals to become overly critical of their sleep patterns, leading to heightened stress and potentially worsened sleep over time.”

How to reduce sleep anxiety and improve rest

Instead of fixating on perfect sleep, experts recommend focusing on consistency and overall sleep health. The AASM offers these tips for better rest:

• Create a relaxing environment: Keep your bedroom dark, quiet and cool and invest in comfortable bedding.
• Practice relaxation techniques: Deep breathing, meditation or journaling can help calm your mind before bedtime.
• Use sleep trackers wisely: Treat sleep-tracking technology as a general guide, not a strict scorekeeper.
• Seek professional help: If sleep-related stress persists, consult a health care professional or sleep specialist.

“Sleep doesn’t have to be perfect every night,” Dr. Shelgikar said. “The key is focusing on sustainable habits and broad trends related to your sleep. The goal is to get the amount of sleep you need to wake up refreshed and well-rested on a regular basis.”

If you’re struggling with sleep, visit the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• Do viral sleep trends actually work?
• How technology is helping – and hurting – your sleep
• Breaking the cycle of stress, negative thoughts and sleeplessness

The post The pursuit of perfect sleep may be keeping you awake appeared first on Sleep Education.

Simple habits for better sleep

Your daily routine affects how well you sleep. Small changes can help you fall asleep faster and wake up feeling more refreshed. Try these strategies throughout the day and before bedtime.

What to do during the day:

• Keep a consistent sleep schedule by waking up at the same time every day, even on weekends.
• Exercise regularly and try to finish workouts at least a few hours before bedtime.
• Limit your caffeine and alcohol intake, especially later in the day.
• Get plenty of natural light during the day to help regulate your internal body clock.
• Eat balanced meals and avoid heavy dinners too close to bedtime.

How to wind down at night:

• Set a bedtime that allows at least 7-8 hours of sleep.
• Create a relaxing nighttime routine, like reading or taking a warm bath.
• Make your bedroom cool, quiet and dark for better sleep.
• Power down screens at least 30 minutes before bed and limit exposure to bright light in the evenings.
• Only get in bed when you feel sleepy, and if you can’t sleep after 20 minutes, get up and do something relaxing in dim light.

Following these habits consistently can lead to better sleep over time.

Non-medication treatments for common sleep issues

Different sleep issues may need different treatments. Here are some options that don’t involve medication.

Sleep apnea or snoring

Try CPAP or an oral appliance to keep your airway open while you sleep. CPAP therapy uses a steady stream of air to prevent airway collapse, while oral appliances adjust the jaw or tongue position to improve breathing.

Surgery is another option if CPAP or an oral appliance isn’t effective. One surgical solution is upper airway stimulation, which involves implanting a device that stimulates the nerve controlling tongue movement to keep the airway open. Other surgical procedures may remove excess tissue or adjust the structure of the airway to improve breathing.

Insomnia

Consider cognitive behavioral therapy for insomnia (CBT-I). This treatment helps change thoughts and behaviors that interfere with sleep. It may include relaxation techniques, stress management and better sleep scheduling.

Shift work or jet lag

Bright light therapy can help. Using a special light box at the right time can help night shift workers adjust or ease jet lag when traveling. Natural sunlight exposure in the morning also helps set your internal body clock.

When to get professional help

If sleep problems persist, use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center. While medication is an option for some, lifestyle changes and other treatments can often provide lasting results.

Medical review by Katherine Moawad, DO

Related:

• Improve your sleep in five simple steps
• Do viral sleep trends actually work?
• FAQs of Zzz’s: Answering your top 10 sleep questions

Authored by: Kate Robards

The post Best ways to improve sleep without medication appeared first on Sleep Education.

Aim for seven or more hours

Getting seven or more hours of sleep each night isn’t just a goal; it’s a game-changer. Sleep is vital for energy, mood and overall well-being. It’s easy to overlook, but making high-quality sleep your resolution can set you up for success in every area of life.

When setting a sleep routine, pick a bedtime that works for your schedule. Survey data show that 53% of Americans stick to a regular bedtime, with 10 p.m. (31%) and 11 p.m. (25%) being the most popular choices. Tools like the American Academy of Sleep Medicine (AASM) bedtime calculator can help you figure out the best time to hit the pillow based on when you need to wake up.

Sleep helps your workouts

If fitness is on your list of resolutions, sleep can help you stick to it. A recent survey by the AASM found that more than half of Americans say exercise helps them sleep better. Men are even more likely than women to notice the connection — 63% versus 43%.

The benefits go both ways: Regular exercise improves your sleep, and better sleep boosts your energy for workouts. Feeling sluggish during the day? Nearly 1 in 3 Americans (28%) turn to exercise to improve their alertness when they feel sleepy during the day.

Lesser-known benefits of sleep

We know sleep helps us feel rested and alert, but it does so much more. It strengthens your immune system, sharpens memory and even supports a healthy weight. Proper sleep also reduces stress and enhances creativity — both of which can help you tackle other resolutions on your list.

Don’t skimp on sleep

Not getting enough sleep can leave you feeling foggy, cranky and unmotivated. Over time, it can affect your physical and mental health. But here’s the good news: It’s never too late to prioritize sleep.

This year, make sleep a cornerstone of your health goals. Start by setting a consistent bedtime and creating a calming routine. Turn off the late-night scrolling, dim the lights and let yourself drift off. For more tips, visit the Healthy Sleep Habits page. Your body — and mind — will thank you.

Related:

• Top three reasons to make better sleep a priority in the New Year
• 10 tips to help you keep your sleep resolution
• Holiday hustle? Don’t skip sleep

The post Make sleep your New Year’s resolution appeared first on Sleep Education.

Skipping sleep might feel like the only way to fit everything in, but it’s not worth the trade-off. Lack of sleep affects your mood, energy and health. Starting the new year tired can make the return to work even harder — and nearly half of people report feeling wiped out on New Year’s Day.

To make the most of the season and keep your energy up, prioritize sleep. Adults should aim for seven or more hours each night. Here are some tips to help you stay rested:

• Stick to your schedule: Keep your regular bedtime and wake-up time, even during the holidays. Consistency helps your body stay on track.
• Watch what you eat: Big holiday meals can be delicious but avoid heavy eating right before bed. It can disrupt your sleep.
• Cut back on caffeine and alcohol: Skip late-night coffee and limit alcohol before bed. Both can affect your ability to sleep soundly.
• Unwind before bed: Create a relaxing routine to wind down. It’ll help you transition from holiday excitement to restful sleep.

A little planning goes a long way. Protecting your sleep during the holidays means you’ll have more energy to enjoy the festivities — and start the new year feeling refreshed.

Related:

• Add sleep to your holiday wish list
• Tips for sleeping well this winter
• Stick to baby’s sleep schedule during holidays

The post Holiday hustle? Don’t skip sleep appeared first on Sleep Education.

Our fast-paced lives make good sleep habits tough. Working from home can blur the line between rest and work. Social media doesn’t help, either — it’s a big source of anxiety. No wonder sleep often takes a back seat.

Relying on coffee or energy drinks might feel like a solution, but it can become a crutch. In fact, 49% of people say staying awake without caffeine is a challenge. Some even turn to smoking, vaping or nicotine pouches (36%) for a boost.

Feeling sleepy during the day now and then is normal. But if it happens a lot, it might signal a bigger problem. Stress or a sleep disorder like obstructive sleep apnea could be the cause.

Adults should get seven or more hours of sleep regularly. Not getting enough can leave you groggy, cranky or forgetful. If you’re constantly tired, it’s worth talking to a doctor.

Simple tips for better sleep and more energy

Want to feel more energized during the day? Try these recommendations to get a better night’s sleep:

• Stick to a sleep schedule. Go to bed and wake up at the same time every day. Give yourself enough time to get seven or more hours of sleep each night.
• Ditch the screens. Turn off your devices at least 30 minutes to an hour before bed to help prepare for sleep.
• Skip evening coffee and other substances. Avoid caffeine, nicotine and alcohol at night. They can affect your sleep.
• Create a cozy bedroom. Keep it cool, quiet and relaxing for better rest.

Better sleep starts with small changes. Give these tips a shot, and you might just kick that 3 p.m. slump for good.

Related:

• Daytime sleepiness: More than just feeling tired
• Navigating caffeine’s effects on sleep and alertness
• Do viral sleep trends actually work?

The post How to beat the 3 p.m. slump appeared first on Sleep Education.