Why quality sleep matters
A good night of sleep supports concentration, emotional well-being and physical health. The
Centers for Disease Control and Prevention recommends at least seven hours of sleep for adults
ages 18–60, seven to nine hours for adults ages 61–64 and seven to eight hours for adults 65
and older. Sleep quality matters alongside total hours. This is general wellness education rather
than individualized medical advice. [1]
Set a consistent sleep and wake schedule
Try to wake up and go to bed at approximately the same time every day, including weekends. A
predictable routine helps reinforce the body’s sleep-wake cycle. If you have had a poor night,
avoid making large changes to your schedule without guidance, especially when a clinician is
treating an ongoing sleep condition. [2]
Use light, activity and environment to your advantage
Get exposure to natural light during the day and make room for regular physical activity. In the
evening, dim bright lights and make the bedroom comfortably cool, quiet and dark. Keep phones
and work screens out of your wind-down routine when possible. A calm sleep environment helps
signal that it is time to rest. [2][3]
Watch caffeine, alcohol and evening meals
Caffeine can affect sleep hours after consumption, so afternoon or evening coffee may be worth
reducing if sleep onset is difficult. Alcohol may make someone feel sleepy initially but can disrupt
sleep quality later. Consider avoiding large meals close to bedtime, and shift some fluid intake
earlier if nighttime bathroom trips regularly interrupt rest. [2][3]
Build a simple 30-minute wind-down routine
Choose a quiet activity that you genuinely enjoy: reading, gentle stretching, journaling, prayer or
relaxation exercises. The goal is not to force sleep. It is to reduce stimulation and create a
repeatable transition from daily responsibilities to rest. Avoid relying on sleep supplements or
medicines without checking for interactions, side effects and suitability with a healthcare
professional.
Know when sleep difficulties require medical attention
If trouble falling or staying asleep persists, ask a healthcare professional about possible causes.
Cognitive behavioral therapy for insomnia (CBT-I) is generally recommended as a first-line
treatment for chronic insomnia. Loud snoring, breathing pauses during sleep, gasping or marked
daytime sleepiness warrant evaluation for conditions such as sleep apnea; improving bedtime
habits alone is not a substitute for diagnosis and treatment. [2][4]
Frequently asked questions
How many hours should most adults sleep? At least seven hours for many adults, with age-
specific ranges; individual clinical needs may differ. [1]
Can alcohol help me sleep? It may cause drowsiness, but it can worsen sleep continuity and
quality. [2]
What if I consistently cannot fall asleep? Discuss persistent insomnia with a healthcare
professional and ask whether CBT-I is appropriate. [4]
A broader view of living well
At Patron Partners, our goal is to help clients align financial decisions with the life they want to
live. A sustainable plan makes room for health, family, time and purpose—not only investment
performance. Explore the Patron Partners learning resources for additional ideas on building a
meaningful, balanced life.
Sources and further reading
1. CDC, About Sleep
https://www.cdc.gov/sleep/about/
2. NHLBI, Insomnia Treatment
https://www.nhlbi.nih.gov/health/insomnia/treatment
3. NIH, Healthy Sleep
https://health.nih.gov/health-topics-a-z/healthy-sleep
4. NHLBI, Sleep Disorder Treatments
https://www.nhlbi.nih.gov/health/sleep-disorder-treatments
5. This article was adapted from educational material originally published in VFO Inner Circle Special Report by John J. Bowen Jr., © 2022 AES Nation, LLC. All rights reserved. Content has been rewritten, updated, and expanded by Patron Partners for educational purposes.
Important disclosure: This article is for general educational purposes only and is not
individualized investment, tax, legal or medical advice. Information and rules may change.
Consult appropriately qualified professionals about your specific circumstances. No strategy is
guaranteed to produce a particular result.