Research-supported tips for healthy sleep

Research-supported tips for healthy sleep

One in three adults do not regularly get the recommended amount of uninterrupted sleep that they need to protect their health, according to the National Institutes of Health. Sleep is a vitally important part of our physical and mental health and wellbeing. Each night, the body works to maintain healthy heart and brain function, as well as hormone balance and immune system support.

The good news is that sleep habits are modifiable, and small, consistent steps over time may support better sleep and its health benefits for people of all ages.

Adults can establish routines and expectations around healthy sleep. First, be aware of and try to minimize things that disrupt sleep, like staying up late or spending time on a phone or other device before bed. Avoiding caffeine, alcohol and large meals before bed can also support better sleep.

Additionally, families can encourage an evening environment that is conducive to sleep, including low lighting and relaxing music or soundscapes — anything that helps downregulate the nervous system and makes the body more receptive to falling asleep.

Attempting to go to bed at the same time each night, and following the same routine in the time prior to going to bed, will signal to the brain and the body that it is time for sleep.

According to Orfeu Buxton, professor of biobehavioral health at Penn State, habits like these can have a cumulative effect.

“When it comes to sleep, no single night matters, just like no single day is critical to your exercise or diet,” Buxton said. “What matters is good habits and establishing restful sleep over time.”

For more information about sleep health across the lifespan, read about findings from Penn State researchers on the importance of sleep.

Sleep health in children and adolescents

• Healthy sleep habits before kindergarten help children adjust to school
• Less sleep and later bedtime in childhood linked to future substance use
• Timing and regularity of sleep may be key for adolescent heart health

Sleep health in adulthood

• Researchers identify distinct sleep types and their impact on long-term health
• Playing catch-up on weekends may not improve cardiovascular cost of sleep loss
• Q&A: Why sleep might be the best Mother’s Day gift

Sleep health in older adults 

• Night waking impacts cognitive performance regardless of sleep duration
• Could a good night’s sleep help protect people from becoming frail?
• Insomnia and sleep medication use connected to disability in older adults

Originally published in March 2026.