How Much Sleep Do You Really Need?
The Fourth Pillar of Lifestyle Medicine
Key Takeaways
Restorative sleep is the fourth Pillar of Lifestyle Medicine, critical for physical, mental, and emotional well-being.
Insufficient sleep increases the risk of chronic diseases such as diabetes, heart disease, and obesity.
Most adults need 7–9 hours of sleep each night for optimal health, but one-third of Americans regularly fall short.
A consistent bedtime routine, reduced screen time, and stress-management practices all promote better sleep.
Making sleep a daily priority strengthens your immune system, improves mood, and enhances your ability to maintain other healthy habits.
A Note from Dr. Veggie
Sleep is incredibly important! The CDC estimates that one-third of Americans aren’t getting enough sleep.
Here are the recommendations by age group:
Infants* 4 months to 12 months: 12 to 16 hours per 24 hours
Children 1 to 2 years of age: 11 to 14 hours per 24 hours (including naps)
Children 3 to 5 years of age: 10 to 13 hours per 24 hours (including naps)
Children 6 to 12 years of age: 9 to 12 hours per 24 hours
Teenagers 13 to 18 years of age: 8 to 10 hours per 24 hours
Adults: 7-9 hours of sleep per 24 hours
We live in a 24 hour culture that is not conducive to good sleep. Make it a priority to get to bed earlier tonight!
— Ted Barnett, MD, FACLM (“Dr. Veggie”)
Why Is Sleep So Important?
Sleep allows the body to restore energy, repair tissues, regulate hormones, and consolidate memory. Chronic sleep deprivation contributes to inflammation, insulin resistance, and elevated blood pressure — all of which can accelerate disease.
Within Lifestyle Medicine, sleep is viewed as foundational. Without adequate rest, even the best nutrition or exercise habits are harder to sustain.
What Keeps Us From Sleeping Well?
Modern life often disrupts our natural circadian rhythm. Late-night work, phone use, and stress all delay melatonin production, making it harder to fall asleep and stay asleep.
Common barriers include:
Irregular sleep and wake times
Excess caffeine or alcohol
Exposure to blue light from screens
Stress and anxiety
Recognizing these patterns is the first step toward change.
How Can You Improve Sleep Quality Naturally?
Lifestyle-based strategies can make a powerful difference:
Set a consistent bedtime and wake time, even on weekends.
Create a relaxing routine — dim lights, stretch, or practice mindfulness.
Limit screen time and bright light exposure before bed.
Avoid stimulants such as caffeine late in the day.
Keep your bedroom cool, dark, and quiet.
Practicing these steps regularly helps retrain your body for the deep, restorative rest it needs.
The Ripple Effect of Rest
When you prioritize restorative sleep, every other pillar of Lifestyle Medicine becomes easier. Energy improves, motivation increases, and emotional balance deepens.
Small, consistent changes—like going to bed 30 minutes earlier—can transform your health over time.
Programs like RLMI’s Lift Project explore the connection between sleep, mood, and overall well-being through positive psychology, neuroscience, and lifestyle medicine. This 10-week group experience helps participants develop practical habits to improve energy, resilience, and rest. (Stay tuned for upcoming sessions or visit the RLMI Community for updates.)
In the RLMI Community, members continue exploring these lifestyle foundations together, sharing resources, and supporting one another in the journey toward better health.
For personalized support, Jane Dorsey, NP, a certified sleep specialist and health coach at RLMI, offers virtual health coaching sessions to help individuals address sleep challenges and build sustainable habits. Book a session with Jane here.
For healthcare professionals and researchers, RLMI’s Research Opportunities offer a chance to further study how lifestyle medicine can be applied to prevent and reverse chronic disease.
