How to improve sleep and lead a healthier life

March 11, 2026

About 1 in 3 U.S. adults aren’t getting enough sleep every day, with an estimated 50 to 70 million Americans struggling with chronic sleep disorders.¹ Despite the large number of people struggling with restful sleep, many don’t prioritize their nightly rest as much as other parts of their daily routine.

And yet, sleep plays a critical role in brain function and physical health. Quality sleep helps us stay alert, supports growth and recovery, plus it can impact mood and nervous system regulation.²

Not getting enough sleep can also lead to a higher risk of certain chronic conditions² like:

Heart disease
Type 2 diabetes
High blood pressure
Stroke

Poor sleep can also disrupt metabolism, impair hormone regulation and weaken the immune system.²

According to the American Academy of Sleep Medicine, adults should get 7 or more hours of sleep per night. However, more than a third of adults in the U.S. report sleeping less than 7 hours in a typical 24-hour period.³

Sleep needs vary by age, with younger people requiring more hours than older adults. And because sleep is closely tied to learning and development, sleep deficiency can make it harder to process information and stay focused, effects that are particularly crucial for children and teens.²

Sleep often gets pushed aside in busy schedules, but it’s essential for helping you function and feel your best.

How can I get better sleep at night?

Consider the following tips from UnitedHealthcare Chief Medical Officer for New Jersey, Delaware and Pennslyvania, Dr. Amy Aronsky, to support better nightly rest and overall well-being.

1. Create a relaxing and consistent nighttime routine

Set a steady sleep schedule. This is one of the most effective ways to improve sleep quality. Prioritizing going to bed and waking up at the same time each day, including weekends, can encourage stability and good rest.
Create an ideal sleep environment. Consider blackout curtains, eyes masks, ear plugs or a white-noise machine to help minimize disruptions and create a calming space to support good sleep.
Check the temperature. Many people sleep best around 60 to 67 degrees Fahrenheit, but individual comfort varies, so make sure to see what works best for you.
Limit screen time before bed. Light exposure, especially blue light from digital devices, can suppress melatonin and interfere with your natural sleepiness cues. Aim to turn off electronics at least 30 minutes before bedtime.

Tip: Charge your phone at a distance from your bed to avoid the temptation of late-night scrolling. This matters more than many realize, and half of adults report using screens in bed every day.

2. Support better sleep with healthy daily habits

Eat a balanced diet. Proper nutrition can help with serotonin production, which directly impacts sleep. Consider including lean proteins, complex carbohydrates and healthy fats into your diet.
Limit caffeine in the afternoon. Caffeine and alcohol before bed can keep you from getting much-needed deep sleep.
Stay physically active. This can also contribute to more restful sleep; however, make sure to not work out too close to your bedtime as this can be too stimulating and trigger sleeplessness.
Manage daily stress. Elevated stress levels can make it difficult to relax at bedtime, so incorporating calming practices like deep breathing, gentle stretching, mindfulness or brief meditation can help quiet the mind and prepare your body for rest.

3. Strengthen your internal clock with light and lifestyle awareness

Get natural morning light. Even for a few minutes, this can help regulate wakefulness and can improve sleep quality at night. Stepping outside, sitting by a window or using a light-therapy lamp during darker months can offer a helpful boost.
Maintain consistent sleep and wake times. Winding down with relaxing rituals and avoiding late-night snacking can help reinforce this rhythm. During seasonal changes, like the start of Daylight Saving Time, gradually adjusting your bedtime can make the transition easier.
Avoid oversleeping. Losing an hour of sleep can temporarily disrupt your internal clock, leaving many people feeling groggy or low-energy as they adapt. While this adjustment is normal, regularly oversleeping can further throw off your sleep rhythm and make it harder to settle into the new schedule.

4. Make sleep a healthy habit for the whole family

Establish healthy sleep habits. Sleep plays an essential role in growth, learning and emotional well-being, especially for children and teens. Establishing healthy sleep habits as a family can make bedtime smoother and help everyone get more restorative rest.
Model good sleep behavior. Adults play an important role in showing what prioritizing sleep looks like for their children. When parents maintain steady routines, children are more likely to understand the value of rest. Encouraging older children and teens to keep regular sleep schedules and take short breaks from devices in the evening can also help support their sleep and overall well-being.

Sleep is key to better overall health. Take the time to evaluate your sleep habits and make changes to improve your nightly rest. Even small steps toward better sleep can make a meaningful difference, so choose one change to start with and build from there.