Alimentación, movimiento y sueño
Sleep well
Revisado: 4 de octubre de 2026
Solo en inglés por ahoraMost adults need 7 or more hours of sleep a night. Here is why sleep matters, habits that help, and how your cycle and mood can affect your sleep.
How much sleep you need
Sleep needs change with age. The US Centers for Disease Control and Prevention (CDC) advises at least 7 hours a night for adults aged 18 to 60. It advises 7 to 9 hours from 61 to 64, and 7 to 8 hours from 65. Teens aged 13 to 17 need more, about 8 to 10 hours a night. Regularly getting less than you need can affect both your body and your mood.
Why sleep matters
Enough sleep helps you get ill less often, manage stress and improve your mood. Over time, it also lowers the risk of long-term conditions such as type 2 diabetes, heart disease, high blood pressure and stroke. Being well rested also makes road accidents less likely.
Habits that help
Keep regular times for going to bed and waking up, even at weekends. A quiet, cool and calm bedroom helps. Turn off screens and devices at least 30 minutes before bed. Avoid large meals and alcohol close to bedtime, and avoid caffeine in the afternoon and evening. Being active during the day and eating a healthy diet can help you sleep better too.
Sleep, your cycle and your mood
Tiredness and trouble sleeping are common symptoms of PMS before a period. Poor sleep can also come with anxiety and depression. After having a baby, being unable to sleep even when you get the chance to rest can be a sign of postnatal depression. Adding a note or tag in Ciclo on nights you sleep badly can show whether it follows your cycle.
When to talk to a doctor or nurse
Talk to a doctor or nurse if you regularly have problems sleeping or notice signs of a sleep disorder. Also get help if poor sleep comes with low mood, loss of interest in things, or worry that is hard to control, as these can be signs of depression or anxiety.
This is general information. If you often struggle to sleep, talk to a doctor or nurse.