🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 170 (from laksa001)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa170.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.uclahealth.org/news/article/how-much-sleep-do-you-really-need\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.uclahealth.org/news/article/how-much-sleep-do-you-really-need\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.uclahealth.org\/news\/article\/how-much-sleep-do-you-really-need","crawl_time":1776122006,"first_indexed_time":1715074446,"http_code":200,"src_unparsed":"org,uclahealth!www,\/news\/article\/how-much-sleep-do-you-really-need s443","src_root_hash":"15898094397791395770","history_drop_reason":null,"meta_title":"How much sleep do you really need? | UCLA Health","meta_descriptions":[],"attrs_boilerpipe_text":"It’s no secret that sleep matters — we feel terrible when we don’t get enough and we’re ready to take on the world after a solid night of shut-eye. But with so many electronic distractions and to-dos to check off, it can be hard to make sleep a priority.\nThe problem is that, when it comes to your health, adequate sleep ranks right up there with a balanced diet and regular exercise. If you don’t make a habit of getting good sleep, you might pay for it later.\nIf you’re ready to make pillow time a priority, here’s what you need to know:\nWhy sleep is important\nA night of poor sleep can mess with your mood, judgement and ability to concentrate. But the effects of inadequate sleep go far beyond a groggy morning. Poor sleep habits can have long-term health consequences — getting five hours or less of sleep per night can increase the risk of dying prematurely by 15%.\nIf you don’t get enough sleep on a regular basis, you could also be increasing your risk of developing chronic conditions, including:\nHeart disease:\nIn people with existing high blood pressure (hypertension), even a single night of insufficient sleep can cause elevated blood pressure over the following 24 hours.\nMental health issues:\nResearch connects ongoing sleep issues to depression, anxiety and mental distress. Some studies found that self-reported symptoms such as stress, anger, pessimism and sadness improved dramatically when subjects got back on a normal sleep schedule.\nObesity:\nNot getting enough sleep can cause hormonal imbalances, affecting your appetite control and metabolism, and making you more likely to have an above-average body mass index (BMI).\nType 2 diabetes:\nWithout enough sleep, the body struggles to process glucose properly, increasing the risk of developing diabetes.\nRecommended hours of sleep\nThe ideal amount of sleep can vary from person to person and changes as you age. The Centers for Disease Control and Prevention (CDC) recommends a certain amount of sleep per day by age:\n18 to 60: seven or more hours\n61 to 64: seven to nine hours\n65 and older: seven to eight hours\nWhy some people may need less sleep than others\nWhile some people need the maximum hours of recommended sleep to feel rested, others thrive on less. To understand why, researchers studied naturally short sleepers (who get less than six-and-a-half hours) to look for common gene mutations. They found a rare mutation with a connection to the area of the brain involved in regulating sleep behaviors. Experts believe the mutation may help with sleep quality and sleep efficiency.\nHow to know if you are getting enough sleep\nOne out of three adults reports sleeping less than seven hours per night, but almost half of all Americans say they feel sleepy during the day most days of the week. If you’re worried that you aren’t getting enough shut-eye, there are symptoms to watch for, including:\nDepression\nDifficulty with memory\nGetting sick more often\nIncreased appetite or weight gain\nIrritability and moodiness\nPuffy eyes, bags or circles under the eyes\nTrouble concentrating\nJust getting the recommended amount of sleep each night does not necessarily mean you’re getting quality sleep. You may not be getting good sleep if you’re not feeling rested even after you’ve slept enough, repeatedly waking during the night or experiencing signs of sleep disorders, such as snoring, restless legs or gasping for air. If you have any of these symptoms, make sure to discuss your concerns with your doctor.\nTips to improve sleep quality\nMaking some small changes to your daytime activity and nighttime routine can make a big impact on the quality of the sleep you get. To improve your sleep, try:\nAvoiding food and drinks before bedtime,\nespecially large meals, caffeine and alcohol\nBeing consistent with your schedule,\nby going to bed and waking up at the same time each day (including weekends)\nCreating a calming atmosphere,\nby keeping your bedroom dark, quiet and at a comfortable temperature\nGetting exercise\nearlier in the day\nRemoving electronics\nfrom the bedroom and shutting down computers, phones and TV at least 30 minutes before bedtime\nIf you are having trouble sleeping or staying asleep, reach out to your\nprimary care\nphysician.\nYou can find more information on UCLA Health\nsleep medicine physicians\nand\nsleep disorders treatment\non our medical services page.","attrs_markdown":"[Skip to main content](https:\/\/www.uclahealth.org\/news\/article\/how-much-sleep-do-you-really-need#main-content)\n\nExplore links (header)\n\nExplore UCLA Health\n\n- [UCLA Health Home](https:\/\/www.uclahealth.org\/)\n- [About 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[Home](https:\/\/www.uclahealth.org\/)\n2. [News & Insights](https:\/\/www.uclahealth.org\/news)\n# How much sleep do you really need?\n\n![Person lying face down on a bed, wearing a dark short-sleeve shirt, with arms extended and resting on light-colored pillows and bedding.](https:\/\/www.uclahealth.org\/sites\/default\/files\/styles\/landscape_3x2_016000_640x427\/public\/images\/5d\/sleep-istock-1176.jpg?h=3bba9472&f=0875d69c&itok=abfoMtmF)\n\nAugust 10, 2022\n\nBy uclahealth\n\n4 min read\n\nIt’s no secret that sleep matters — we feel terrible when we don’t get enough and we’re ready to take on the world after a solid night of shut-eye. But with so many electronic distractions and to-dos to check off, it can be hard to make sleep a priority.\n\nThe problem is that, when it comes to your health, adequate sleep ranks right up there with a balanced diet and regular exercise. If you don’t make a habit of getting good sleep, you might pay for it later.\n\nIf you’re ready to make pillow time a priority, here’s what you need to know:\n\n## Why sleep is important\nA night of poor sleep can mess with your mood, judgement and ability to concentrate. But the effects of inadequate sleep go far beyond a groggy morning. Poor sleep habits can have long-term health consequences — getting five hours or less of sleep per night can increase the risk of dying prematurely by 15%.\n\nIf you don’t get enough sleep on a regular basis, you could also be increasing your risk of developing chronic conditions, including:\n\n- **Heart disease:** In people with existing high blood pressure (hypertension), even a single night of insufficient sleep can cause elevated blood pressure over the following 24 hours.\n- **Mental health issues:** Research connects ongoing sleep issues to depression, anxiety and mental distress. Some studies found that self-reported symptoms such as stress, anger, pessimism and sadness improved dramatically when subjects got back on a normal sleep schedule.\n- **Obesity:** Not getting enough sleep can cause hormonal imbalances, affecting your appetite control and metabolism, and making you more likely to have an above-average body mass index (BMI).\n- **Type 2 diabetes:** Without enough sleep, the body struggles to process glucose properly, increasing the risk of developing diabetes.\n## Recommended hours of sleep\nThe ideal amount of sleep can vary from person to person and changes as you age. The Centers for Disease Control and Prevention (CDC) recommends a certain amount of sleep per day by age:\n\n- 18 to 60: seven or more hours\n- 61 to 64: seven to nine hours\n- 65 and older: seven to eight hours\n## Why some people may need less sleep than others\nWhile some people need the maximum hours of recommended sleep to feel rested, others thrive on less. To understand why, researchers studied naturally short sleepers (who get less than six-and-a-half hours) to look for common gene mutations. They found a rare mutation with a connection to the area of the brain involved in regulating sleep behaviors. Experts believe the mutation may help with sleep quality and sleep efficiency.\n\n## How to know if you are getting enough sleep\nOne out of three adults reports sleeping less than seven hours per night, but almost half of all Americans say they feel sleepy during the day most days of the week. If you’re worried that you aren’t getting enough shut-eye, there are symptoms to watch for, including:\n\n- Depression\n- Difficulty with memory\n- Getting sick more often\n- Increased appetite or weight gain\n- Irritability and moodiness\n- Puffy eyes, bags or circles under the eyes\n- Trouble concentrating\n\nJust getting the recommended amount of sleep each night does not necessarily mean you’re getting quality sleep. You may not be getting good sleep if you’re not feeling rested even after you’ve slept enough, repeatedly waking during the night or experiencing signs of sleep disorders, such as snoring, restless legs or gasping for air. If you have any of these symptoms, make sure to discuss your concerns with your doctor.\n\n## Tips to improve sleep quality\nMaking some small changes to your daytime activity and nighttime routine can make a big impact on the quality of the sleep you get. To improve your sleep, try:\n\n- **Avoiding food and drinks before bedtime,** especially large meals, caffeine and alcohol\n- **Being consistent with your schedule,** by going to bed and waking up at the same time each day (including weekends)\n- **Creating a calming atmosphere,** by keeping your bedroom dark, quiet and at a comfortable temperature\n- **Getting exercise** earlier in the day\n- **Removing electronics** from the bedroom and shutting down computers, phones and TV at least 30 minutes before bedtime\n\n**If you are having trouble sleeping or staying asleep, reach out to your** [**primary care**](https:\/\/www.uclahealth.org\/primary-care) **physician.** **You can find more information on UCLA Health** [**sleep medicine physicians**](https:\/\/www.uclahealth.org\/medical-services\/sleep-disorders\/our-expert-team) **and** [**sleep disorders treatment**](https:\/\/www.uclahealth.org\/medical-services\/sleep-disorders) **on our medical services page.**\n\n[View All News & Insights](https:\/\/www.uclahealth.org\/news)\n\n## Related Content\n### Articles:\n- [Behavioral Health](https:\/\/www.uclahealth.org\/news\/search?f%5B0%5D=topic%3A80091)\n- [Healthy Lifestyle](https:\/\/www.uclahealth.org\/news\/search?f%5B0%5D=topic%3A80096)\n- [Sleep](https:\/\/www.uclahealth.org\/news\/search?f%5B0%5D=tag%3A81296)\n\nShare:\n\n- [Facebook](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.uclahealth.org%2Fnews%2Farticle%2Fhow-much-sleep-do-you-really-need)\n- [X-Twitter](https:\/\/x.com\/intent\/tweet?text=https%3A%2F%2Fwww.uclahealth.org%2Fnews%2Farticle%2Fhow-much-sleep-do-you-really-need)\n- [LinkedIn](https:\/\/www.linkedin.com\/shareArticle?mini=true&url=https%3A%2F%2Fwww.uclahealth.org%2Fnews%2Farticle%2Fhow-much-sleep-do-you-really-need)\n\n## Related Articles\n![Collage: child and adult building with blocks, church facade, clasped hands, people listening](https:\/\/www.uclahealth.org\/sites\/default\/files\/styles\/landscape_3x2_012000_480x320\/public\/images\/d7\/ballmergroup-hero-hero.jpg?f=70cb6da2&itok=P_TuVmEf)\n\n### [‘Building a better future’: UCLA receives \\$33 million to address LA’s youth mental health crisis](https:\/\/www.uclahealth.org\/news\/release\/building-better-future-ucla-receives-33-million-address-las)\nApril 6, 2026\n\n5 min read\n\n![Glowing blue DNA double helix with particles on a dark background.](https:\/\/www.uclahealth.org\/sites\/default\/files\/styles\/landscape_3x2_012000_480x320\/public\/images\/2f\/istockphoto-sparkling-dna-helix-structure-blue-and-red-high.jpeg?f=b34b80fb&itok=Qd9HlCe_)\n\n### [Study maps how varied genetic forms of autism lead to common features](https:\/\/www.uclahealth.org\/news\/release\/study-maps-how-varied-genetic-forms-autism-lead-common)\nJanuary 28, 2026\n\n3 min read\n\n![Closeup of stressed teenage girl talking to mental health therapist in session](https:\/\/www.uclahealth.org\/sites\/default\/files\/styles\/landscape_3x2_012000_480x320\/public\/images\/7b\/istock-1485549148_0.jpg?f=7de9f427&itok=zW81rVik)\n\n### [Tailored treatment approach shows promise for reducing suicide and self-harm risk in teens and young adults](https:\/\/www.uclahealth.org\/news\/release\/tailored-treatment-approach-shows-promise-reducing-suicide)\nJanuary 23, 2026\n\n3 min read\n\n[View all Related Articles](https:\/\/www.uclahealth.org\/news\/search\/?f%5B0%5D=topic%3A80091&f%5B1%5D=topic%3A80096&)\n\n[![UCLA Health](https:\/\/www.uclahealth.org\/themes\/custom\/uclahealth\/dist\/images\/ucla-health-logo-footer.svg)](https:\/\/www.uclahealth.org\/)\n\n- ### CONNECT WITH US\n  - 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[About UCLA Health](https:\/\/www.uclahealth.org\/discover\/about)\n  - [Departments](https:\/\/www.uclahealth.org\/departments)\n  - [News, Insights and Patient Stories](https:\/\/www.uclahealth.org\/news)\n  - [For Health Care Professionals](https:\/\/www.uclahealth.org\/discover\/healthcare-professionals)\n  - [Community, Equity and Inclusive Excellence](https:\/\/www.uclahealth.org\/discover\/about\/hedi)\n  - [Contact Media Team](https:\/\/www.uclahealth.org\/news\/journalist-resources)\n  - [Donate to UCLA Health](https:\/\/www.uclahealth.org\/giving)\n  - [Work at UCLA Health](https:\/\/www.uclahealthcareers.org\/)\n  - [Volunteer for UCLA Health](https:\/\/www.uclahealth.org\/volunteer)\n\n- [Facebook](https:\/\/www.facebook.com\/uclahealth)\n- [X-Twitter](https:\/\/x.com\/uclahealth)\n- [Instagram](https:\/\/instagram.com\/uclahealth)\n- [YouTube](https:\/\/youtube.com\/ucla-health)\n- [LinkedIn](https:\/\/linkedin.com\/company\/ucla-health)\n- [Weibo](https:\/\/weibo.com\/UCLAHealth)\n\n## Policy links (footer)\n- [HIPAA Notice](https:\/\/www.uclahealth.org\/privacy-practices)\n- [Privacy Notice](https:\/\/www.uclahealth.org\/privacy-notice)\n- [Nondiscrimination](https:\/\/www.uclahealth.org\/nondiscrimination)\n- [Report Misconduct](https:\/\/www.uclahealth.org\/reporting-misconduct)\n- [We listen. We care.](https:\/\/www.uclahealth.org\/patient-resources\/support-information\/patient-experience\/we-listen-we-care)\n\n© 2026 UCLA Health","attrs_readable_markdown":"It’s no secret that sleep matters — we feel terrible when we don’t get enough and we’re ready to take on the world after a solid night of shut-eye. But with so many electronic distractions and to-dos to check off, it can be hard to make sleep a priority.\n\nThe problem is that, when it comes to your health, adequate sleep ranks right up there with a balanced diet and regular exercise. If you don’t make a habit of getting good sleep, you might pay for it later.\n\nIf you’re ready to make pillow time a priority, here’s what you need to know:\n\n## Why sleep is important\nA night of poor sleep can mess with your mood, judgement and ability to concentrate. But the effects of inadequate sleep go far beyond a groggy morning. Poor sleep habits can have long-term health consequences — getting five hours or less of sleep per night can increase the risk of dying prematurely by 15%.\n\nIf you don’t get enough sleep on a regular basis, you could also be increasing your risk of developing chronic conditions, including:\n\n- **Heart disease:** In people with existing high blood pressure (hypertension), even a single night of insufficient sleep can cause elevated blood pressure over the following 24 hours.\n- **Mental health issues:** Research connects ongoing sleep issues to depression, anxiety and mental distress. Some studies found that self-reported symptoms such as stress, anger, pessimism and sadness improved dramatically when subjects got back on a normal sleep schedule.\n- **Obesity:** Not getting enough sleep can cause hormonal imbalances, affecting your appetite control and metabolism, and making you more likely to have an above-average body mass index (BMI).\n- **Type 2 diabetes:** Without enough sleep, the body struggles to process glucose properly, increasing the risk of developing diabetes.\n## Recommended hours of sleep\nThe ideal amount of sleep can vary from person to person and changes as you age. The Centers for Disease Control and Prevention (CDC) recommends a certain amount of sleep per day by age:\n\n- 18 to 60: seven or more hours\n- 61 to 64: seven to nine hours\n- 65 and older: seven to eight hours\n## Why some people may need less sleep than others\nWhile some people need the maximum hours of recommended sleep to feel rested, others thrive on less. To understand why, researchers studied naturally short sleepers (who get less than six-and-a-half hours) to look for common gene mutations. They found a rare mutation with a connection to the area of the brain involved in regulating sleep behaviors. Experts believe the mutation may help with sleep quality and sleep efficiency.\n\n## How to know if you are getting enough sleep\nOne out of three adults reports sleeping less than seven hours per night, but almost half of all Americans say they feel sleepy during the day most days of the week. If you’re worried that you aren’t getting enough shut-eye, there are symptoms to watch for, including:\n\n- Depression\n- Difficulty with memory\n- Getting sick more often\n- Increased appetite or weight gain\n- Irritability and moodiness\n- Puffy eyes, bags or circles under the eyes\n- Trouble concentrating\n\nJust getting the recommended amount of sleep each night does not necessarily mean you’re getting quality sleep. You may not be getting good sleep if you’re not feeling rested even after you’ve slept enough, repeatedly waking during the night or experiencing signs of sleep disorders, such as snoring, restless legs or gasping for air. If you have any of these symptoms, make sure to discuss your concerns with your doctor.\n\n## Tips to improve sleep quality\nMaking some small changes to your daytime activity and nighttime routine can make a big impact on the quality of the sleep you get. To improve your sleep, try:\n\n- **Avoiding food and drinks before bedtime,** especially large meals, caffeine and alcohol\n- **Being consistent with your schedule,** by going to bed and waking up at the same time each day (including weekends)\n- **Creating a calming atmosphere,** by keeping your bedroom dark, quiet and at a comfortable temperature\n- **Getting exercise** earlier in the day\n- **Removing electronics** from the bedroom and shutting down computers, phones and TV at least 30 minutes before bedtime\n\n**If you are having trouble sleeping or staying asleep, reach out to your** [**primary care**](https:\/\/www.uclahealth.org\/primary-care) **physician.** **You can find more information on UCLA Health** [**sleep medicine physicians**](https:\/\/www.uclahealth.org\/medical-services\/sleep-disorders\/our-expert-team) **and** [**sleep disorders treatment**](https:\/\/www.uclahealth.org\/medical-services\/sleep-disorders) **on our medical services page.**","meta_canonical":null}

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Boilerpipe Text	It’s no secret that sleep matters — we feel terrible when we don’t get enough and we’re ready to take on the world after a solid night of shut-eye. But with so many electronic distractions and to-dos to check off, it can be hard to make sleep a priority. The problem is that, when it comes to your health, adequate sleep ranks right up there with a balanced diet and regular exercise. If you don’t make a habit of getting good sleep, you might pay for it later. If you’re ready to make pillow time a priority, here’s what you need to know: Why sleep is important A night of poor sleep can mess with your mood, judgement and ability to concentrate. But the effects of inadequate sleep go far beyond a groggy morning. Poor sleep habits can have long-term health consequences — getting five hours or less of sleep per night can increase the risk of dying prematurely by 15%. If you don’t get enough sleep on a regular basis, you could also be increasing your risk of developing chronic conditions, including: Heart disease: In people with existing high blood pressure (hypertension), even a single night of insufficient sleep can cause elevated blood pressure over the following 24 hours. Mental health issues: Research connects ongoing sleep issues to depression, anxiety and mental distress. Some studies found that self-reported symptoms such as stress, anger, pessimism and sadness improved dramatically when subjects got back on a normal sleep schedule. Obesity: Not getting enough sleep can cause hormonal imbalances, affecting your appetite control and metabolism, and making you more likely to have an above-average body mass index (BMI). Type 2 diabetes: Without enough sleep, the body struggles to process glucose properly, increasing the risk of developing diabetes. Recommended hours of sleep The ideal amount of sleep can vary from person to person and changes as you age. The Centers for Disease Control and Prevention (CDC) recommends a certain amount of sleep per day by age: 18 to 60: seven or more hours 61 to 64: seven to nine hours 65 and older: seven to eight hours Why some people may need less sleep than others While some people need the maximum hours of recommended sleep to feel rested, others thrive on less. To understand why, researchers studied naturally short sleepers (who get less than six-and-a-half hours) to look for common gene mutations. They found a rare mutation with a connection to the area of the brain involved in regulating sleep behaviors. Experts believe the mutation may help with sleep quality and sleep efficiency. How to know if you are getting enough sleep One out of three adults reports sleeping less than seven hours per night, but almost half of all Americans say they feel sleepy during the day most days of the week. If you’re worried that you aren’t getting enough shut-eye, there are symptoms to watch for, including: Depression Difficulty with memory Getting sick more often Increased appetite or weight gain Irritability and moodiness Puffy eyes, bags or circles under the eyes Trouble concentrating Just getting the recommended amount of sleep each night does not necessarily mean you’re getting quality sleep. You may not be getting good sleep if you’re not feeling rested even after you’ve slept enough, repeatedly waking during the night or experiencing signs of sleep disorders, such as snoring, restless legs or gasping for air. If you have any of these symptoms, make sure to discuss your concerns with your doctor. Tips to improve sleep quality Making some small changes to your daytime activity and nighttime routine can make a big impact on the quality of the sleep you get. To improve your sleep, try: Avoiding food and drinks before bedtime, especially large meals, caffeine and alcohol Being consistent with your schedule, by going to bed and waking up at the same time each day (including weekends) Creating a calming atmosphere, by keeping your bedroom dark, quiet and at a comfortable temperature Getting exercise earlier in the day Removing electronics from the bedroom and shutting down computers, phones and TV at least 30 minutes before bedtime If you are having trouble sleeping or staying asleep, reach out to your primary care physician. You can find more information on UCLA Health sleep medicine physicians and sleep disorders treatment on our medical services page.
Markdown	[Skip to main content](https://www.uclahealth.org/news/article/how-much-sleep-do-you-really-need#main-content) Explore links (header) Explore UCLA Health - [UCLA Health Home](https://www.uclahealth.org/) - [About Us](https://www.uclahealth.org/discover/about) - [Cancer Center](https://www.uclahealth.org/cancer) - [Hospitals & Clinics](https://www.uclahealth.org/locations) - [School of Medicine](https://medschool.ucla.edu/) - [Academic Departments](https://www.uclahealth.org/departments) - [News & Insights](https://www.uclahealth.org/news) - [Community & Equity](https://www.uclahealth.org/community-equity) [Refer a Patient](https://www.uclahealth.org/discover/healthcare-professionals) Universal links (header) [myUCLAhealth](https://www.uclahealth.org/myuclahealth/nojs "myUCLAhealth Login.") 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[Contact Us](https://www.uclahealth.org/contact-us) Breadcrumb 1. [Home](https://www.uclahealth.org/) 2. [News & Insights](https://www.uclahealth.org/news) # How much sleep do you really need? ![Person lying face down on a bed, wearing a dark short-sleeve shirt, with arms extended and resting on light-colored pillows and bedding.](https://www.uclahealth.org/sites/default/files/styles/landscape_3x2_016000_640x427/public/images/5d/sleep-istock-1176.jpg?h=3bba9472&f=0875d69c&itok=abfoMtmF) August 10, 2022 By uclahealth 4 min read It’s no secret that sleep matters — we feel terrible when we don’t get enough and we’re ready to take on the world after a solid night of shut-eye. But with so many electronic distractions and to-dos to check off, it can be hard to make sleep a priority. The problem is that, when it comes to your health, adequate sleep ranks right up there with a balanced diet and regular exercise. If you don’t make a habit of getting good sleep, you might pay for it later. If you’re ready to make pillow time a priority, here’s what you need to know: ## Why sleep is important A night of poor sleep can mess with your mood, judgement and ability to concentrate. But the effects of inadequate sleep go far beyond a groggy morning. Poor sleep habits can have long-term health consequences — getting five hours or less of sleep per night can increase the risk of dying prematurely by 15%. If you don’t get enough sleep on a regular basis, you could also be increasing your risk of developing chronic conditions, including: - Heart disease: In people with existing high blood pressure (hypertension), even a single night of insufficient sleep can cause elevated blood pressure over the following 24 hours. - Mental health issues: Research connects ongoing sleep issues to depression, anxiety and mental distress. Some studies found that self-reported symptoms such as stress, anger, pessimism and sadness improved dramatically when subjects got back on a normal sleep schedule. - Obesity: Not getting enough sleep can cause hormonal imbalances, affecting your appetite control and metabolism, and making you more likely to have an above-average body mass index (BMI). - Type 2 diabetes: Without enough sleep, the body struggles to process glucose properly, increasing the risk of developing diabetes. ## Recommended hours of sleep The ideal amount of sleep can vary from person to person and changes as you age. The Centers for Disease Control and Prevention (CDC) recommends a certain amount of sleep per day by age: - 18 to 60: seven or more hours - 61 to 64: seven to nine hours - 65 and older: seven to eight hours ## Why some people may need less sleep than others While some people need the maximum hours of recommended sleep to feel rested, others thrive on less. To understand why, researchers studied naturally short sleepers (who get less than six-and-a-half hours) to look for common gene mutations. They found a rare mutation with a connection to the area of the brain involved in regulating sleep behaviors. Experts believe the mutation may help with sleep quality and sleep efficiency. ## How to know if you are getting enough sleep One out of three adults reports sleeping less than seven hours per night, but almost half of all Americans say they feel sleepy during the day most days of the week. If you’re worried that you aren’t getting enough shut-eye, there are symptoms to watch for, including: - Depression - Difficulty with memory - Getting sick more often - Increased appetite or weight gain - Irritability and moodiness - Puffy eyes, bags or circles under the eyes - Trouble concentrating Just getting the recommended amount of sleep each night does not necessarily mean you’re getting quality sleep. You may not be getting good sleep if you’re not feeling rested even after you’ve slept enough, repeatedly waking during the night or experiencing signs of sleep disorders, such as snoring, restless legs or gasping for air. If you have any of these symptoms, make sure to discuss your concerns with your doctor. ## Tips to improve sleep quality Making some small changes to your daytime activity and nighttime routine can make a big impact on the quality of the sleep you get. To improve your sleep, try: - Avoiding food and drinks before bedtime, especially large meals, caffeine and alcohol - Being consistent with your schedule, by going to bed and waking up at the same time each day (including weekends) - Creating a calming atmosphere, by keeping your bedroom dark, quiet and at a comfortable temperature - Getting exercise earlier in the day - Removing electronics from the bedroom and shutting down computers, phones and TV at least 30 minutes before bedtime If you are having trouble sleeping or staying asleep, reach out to your [primary care](https://www.uclahealth.org/primary-care) physician. You can find more information on UCLA Health [sleep medicine physicians](https://www.uclahealth.org/medical-services/sleep-disorders/our-expert-team) and [sleep disorders treatment](https://www.uclahealth.org/medical-services/sleep-disorders) on our medical services page. [View All News & Insights](https://www.uclahealth.org/news) ## Related Content ### Articles: - [Behavioral Health](https://www.uclahealth.org/news/search?f%5B0%5D=topic%3A80091) - [Healthy Lifestyle](https://www.uclahealth.org/news/search?f%5B0%5D=topic%3A80096) - [Sleep](https://www.uclahealth.org/news/search?f%5B0%5D=tag%3A81296) Share: - [Facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.uclahealth.org%2Fnews%2Farticle%2Fhow-much-sleep-do-you-really-need) - [X-Twitter](https://x.com/intent/tweet?text=https%3A%2F%2Fwww.uclahealth.org%2Fnews%2Farticle%2Fhow-much-sleep-do-you-really-need) - [LinkedIn](https://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2Fwww.uclahealth.org%2Fnews%2Farticle%2Fhow-much-sleep-do-you-really-need) ## Related Articles ![Collage: child and adult building with blocks, church facade, clasped hands, people listening](https://www.uclahealth.org/sites/default/files/styles/landscape_3x2_012000_480x320/public/images/d7/ballmergroup-hero-hero.jpg?f=70cb6da2&itok=P_TuVmEf) ### [‘Building a better future’: UCLA receives \$33 million to address LA’s youth mental health crisis](https://www.uclahealth.org/news/release/building-better-future-ucla-receives-33-million-address-las) April 6, 2026 5 min read ![Glowing blue DNA double helix with particles on a dark background.](https://www.uclahealth.org/sites/default/files/styles/landscape_3x2_012000_480x320/public/images/2f/istockphoto-sparkling-dna-helix-structure-blue-and-red-high.jpeg?f=b34b80fb&itok=Qd9HlCe_) ### [Study maps how varied genetic forms of autism lead to common features](https://www.uclahealth.org/news/release/study-maps-how-varied-genetic-forms-autism-lead-common) January 28, 2026 3 min read ![Closeup of stressed teenage girl talking to mental health therapist in session](https://www.uclahealth.org/sites/default/files/styles/landscape_3x2_012000_480x320/public/images/7b/istock-1485549148_0.jpg?f=7de9f427&itok=zW81rVik) ### [Tailored treatment approach shows promise for reducing suicide and self-harm risk in teens and young adults](https://www.uclahealth.org/news/release/tailored-treatment-approach-shows-promise-reducing-suicide) January 23, 2026 3 min read [View all Related Articles](https://www.uclahealth.org/news/search/?f%5B0%5D=topic%3A80091&f%5B1%5D=topic%3A80096&) [![UCLA Health](https://www.uclahealth.org/themes/custom/uclahealth/dist/images/ucla-health-logo-footer.svg)](https://www.uclahealth.org/) - 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Readable Markdown	It’s no secret that sleep matters — we feel terrible when we don’t get enough and we’re ready to take on the world after a solid night of shut-eye. But with so many electronic distractions and to-dos to check off, it can be hard to make sleep a priority. The problem is that, when it comes to your health, adequate sleep ranks right up there with a balanced diet and regular exercise. If you don’t make a habit of getting good sleep, you might pay for it later. If you’re ready to make pillow time a priority, here’s what you need to know: ## Why sleep is important A night of poor sleep can mess with your mood, judgement and ability to concentrate. But the effects of inadequate sleep go far beyond a groggy morning. Poor sleep habits can have long-term health consequences — getting five hours or less of sleep per night can increase the risk of dying prematurely by 15%. If you don’t get enough sleep on a regular basis, you could also be increasing your risk of developing chronic conditions, including: - Heart disease: In people with existing high blood pressure (hypertension), even a single night of insufficient sleep can cause elevated blood pressure over the following 24 hours. - Mental health issues: Research connects ongoing sleep issues to depression, anxiety and mental distress. Some studies found that self-reported symptoms such as stress, anger, pessimism and sadness improved dramatically when subjects got back on a normal sleep schedule. - Obesity: Not getting enough sleep can cause hormonal imbalances, affecting your appetite control and metabolism, and making you more likely to have an above-average body mass index (BMI). - Type 2 diabetes: Without enough sleep, the body struggles to process glucose properly, increasing the risk of developing diabetes. ## Recommended hours of sleep The ideal amount of sleep can vary from person to person and changes as you age. The Centers for Disease Control and Prevention (CDC) recommends a certain amount of sleep per day by age: - 18 to 60: seven or more hours - 61 to 64: seven to nine hours - 65 and older: seven to eight hours ## Why some people may need less sleep than others While some people need the maximum hours of recommended sleep to feel rested, others thrive on less. To understand why, researchers studied naturally short sleepers (who get less than six-and-a-half hours) to look for common gene mutations. They found a rare mutation with a connection to the area of the brain involved in regulating sleep behaviors. Experts believe the mutation may help with sleep quality and sleep efficiency. ## How to know if you are getting enough sleep One out of three adults reports sleeping less than seven hours per night, but almost half of all Americans say they feel sleepy during the day most days of the week. If you’re worried that you aren’t getting enough shut-eye, there are symptoms to watch for, including: - Depression - Difficulty with memory - Getting sick more often - Increased appetite or weight gain - Irritability and moodiness - Puffy eyes, bags or circles under the eyes - Trouble concentrating Just getting the recommended amount of sleep each night does not necessarily mean you’re getting quality sleep. You may not be getting good sleep if you’re not feeling rested even after you’ve slept enough, repeatedly waking during the night or experiencing signs of sleep disorders, such as snoring, restless legs or gasping for air. If you have any of these symptoms, make sure to discuss your concerns with your doctor. ## Tips to improve sleep quality Making some small changes to your daytime activity and nighttime routine can make a big impact on the quality of the sleep you get. To improve your sleep, try: - Avoiding food and drinks before bedtime, especially large meals, caffeine and alcohol - Being consistent with your schedule, by going to bed and waking up at the same time each day (including weekends) - Creating a calming atmosphere, by keeping your bedroom dark, quiet and at a comfortable temperature - Getting exercise earlier in the day - Removing electronics from the bedroom and shutting down computers, phones and TV at least 30 minutes before bedtime If you are having trouble sleeping or staying asleep, reach out to your [primary care](https://www.uclahealth.org/primary-care) physician. You can find more information on UCLA Health [sleep medicine physicians](https://www.uclahealth.org/medical-services/sleep-disorders/our-expert-team) and [sleep disorders treatment](https://www.uclahealth.org/medical-services/sleep-disorders) on our medical services page.
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