In today’s busy world, many people wear the lack of sleep like a badge of honor. Late nights, early mornings and packed schedules can make it seem normal to run on empty. But experts say getting enough quality sleep may be one of the most powerful things you can do for your health. In fact, poor sleep has been linked to heart disease, high blood pressure, obesity, depression and reduced productivity. Research also continues to explore connections between inadequate sleep and Alzheimer’s disease.

Sleep is not a luxury. It’s a necessity.

Why sleep matters

Sleep is when your body and brain perform important maintenance work. During sleep, your body repairs tissues, balances hormones, supports immunity and processes memories. When you don’t get enough quality sleep, those essential processes are disrupted.

Adults should aim for seven to nine hours of sleep each night. Yet, according to an April 2026 report from the Centers for Disease Control and Prevention, more than one-third of U.S. adults regularly get less sleep than recommended.

Even a few nights of poor sleep can leave you feeling tired and irritable. Over time, the effects can become much more serious.

The impact on heart health

Your heart needs rest, too.

While you sleep, your heart rate and blood pressure naturally drop, giving your cardiovascular system a chance to recover. When sleep is too short or frequently interrupted, that recovery doesn’t happen as it should. Poor sleep has been associated with increased risks of high blood pressure, heart disease and stroke.

Research shows that regularly sleeping fewer than seven hours per night can contribute to elevated blood pressure and blood sugar levels, as well as other cardiovascular risk factors.

The connection to weight and mental health

When you’re short on sleep, hormones that regulate hunger and fullness can become unbalanced. This can increase cravings for high-calorie foods and make it harder to maintain a healthy weight. Lack of sleep also has been linked to obesity and type 2 diabetes.

Quality sleep also helps regulate mood and supports overall mental health. Researchers have found that if you lack sleep, you may be more likely to experience stress, anxiety and symptoms of depression.

Sleep and brain health

Scientists continue to study the relationship between sleep and brain health, especially among older adults. Growing evidence suggests that poor sleep and sleep disorders may be associated with an increased risk of cognitive decline and dementia.

Researchers are particularly interested in understanding how disrupted sleep may affect the brain’s ability to clear proteins associated with Alzheimer’s disease.

The hidden problem: sleep apnea

Obstructive sleep apnea occurs when breathing repeatedly stops and starts during sleep. Many people who have sleep apnea do not realize they have it. They may think loud snoring, restless sleep or daytime exhaustion are normal parts of life.

Common signs of sleep apnea include:

• Loud, frequent snoring
• Gasping or choking during sleep
• Morning headaches
• Excessive daytime sleepiness
• Difficulty concentrating
• Irritability or mood changes
• Waking up not feeling refreshed

Sleep apnea has been linked to high blood pressure, heart disease and other health concerns. Recent research also suggests a lack of deep sleep may play a role in cognitive decline and Alzheimer’s disease risk.

If you snore loudly, you feel tired after getting a full night’s sleep or your partner notices pauses in your breathing during sleep, talk with your healthcare provider. Many people have undiagnosed sleep apnea, and effective treatments are available.

Preparing for sleep

The good news is that better sleep habits can improve sleep quality for many people.

Try these tips:

• Go to bed and wake up at the same time every day.
• Create a cool, dark and quiet sleep environment.
• Turn off electronic devices at least 30 minutes before bedtime.
• Limit caffeine later in the day.
• Avoid large meals and alcohol close to bedtime.
• Stay physically active with regular exercise.
• Develop a relaxing bedtime routine, such as reading or stretching.

A healthier life starts tonight

Making sleep a priority can help protect your heart, support your mental well-being, improve daily productivity and potentially benefit long-term brain health. If you regularly struggle with sleep or suspect a sleep disorder, don’t ignore the signs. Talk with your healthcare provider.