Sleep is often the first thing we feel we can sacrifice in order to get a workout in or finish that briefing note for tomorrow's meeting. However, when we miss sleep we pay a price with our ability to learn, our health and safety and our quality of life. Sleep is a highly active process which helps the body process the day's events and works to restore us physically, mentally and emotionally.

Sleep is as important to your health as diet, nutrition and exercise — and getting the right amount of sleep is critical for our immune function, metabolism, memory and learning.

person in bed with an alarm clock

Healthy sleep habits


Create a relaxing evening routine before going to bed. Take some time to unwind with meditation, deep breathing or even a hot bath. Avoid intense light sources (especially your electronic devices!).

Avoid Caffeine

Avoid beverages containing caffeine, like coffee and energy drinks, later in the day. While the length of time it takes the body to process caffeine varies, in healthy adults the half-life is about five or six hours. A coffee after dinner will likely make it hard for you to fall asleep just a few hours later.

Sleep Routine

Keep it regular. Experts say a regular schedule is the most essential element of a healthy sleep routine. Keep bedtime and morning wake up times consistent, even on weekends.

Get Proper Sleep 

Get the proper amount of sleep. Adults need seven to nine hours, s you get up at 6 a.m. every morning, you should aim to go to sleep around 9–10 p.m.

Turn Off Devices

Turn off all electronic devices. For your brain to recharge at night and do its work, it can't be interrupted. Even on silent, your phone’s screen lighting up in the dark can disrupt your sleep. Make sure your electronics are off and out of sight before settling down for the night.