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Sleep your way to better health!

Submitted by CCPH on February 14, 2018 at 12:56pm.
Columbia Community Partnership for Health Get Healthy Heights

There are many ways that poor sleep affects your health. Make a change today and sleep your way to better health.

Lack of sleep affects your health by:

Decreasing immune system

  • Body cannot fight bad germs
  • Changing brain functions
  • Moody and quickly annoyed 
  • More prone to depression 
  • You forget things 
  • Hard to retain what you learn 
  • You make poor choices

Increasing the risk of:

  • Brain damage
  • Heart problems 
  • Weight Gain
  • Accidents
  • Untimely death 

 

Ways to improve your sleep:

  • Sleep early and make it a habit.
  • Avoid large meals before bed.
  • Use bed only for sleeping –do not browse online, watch T.V., read, or eat in your bed.
  • Do not stay awake in bed for more than 5-10 minutes. Get up and walk around for a bit if you cannot fall asleep.
  •  Avoid daytime naps.
  • Avoid workouts before bedtime.
  • Workout often and before 2PM—it helps promote night-time sleep. 
  • Avoid alcohol, cigarettes, and caffeine.

 

Sleep

Age Group

Recommended Hours of Sleep Per Day1,2

Infant

4-12 months

12-16 hours per 24 hours (including naps)

Toddler

1-2 years

11-14 hours per 24 hours (including naps)

Pre-school

3-5 years

10-13 hours per 24 hours (including naps)

School Age

6-12 years

9-12 hours per 24 hours

Teen

13-18 years

8-10 hours per 24 hours

Adult

18-60 years

7 or more hours per night

Bedtime Routine

In addition to having an appropriate bedtime, you also should develop a relaxing, consistent bedtime routine. Allow at least 30 minutes to give your mind time to wind down after a busy day. A bedtime routine also helps get your body ready to fall asleep. Here are some options to consider as you develop your own bedtime routine:

Tips for Parents of Infants

  • Give your baby a warm bath.
  • Follow the bath with a gentle massage.
  • Briefly cuddle or sing a lullaby.
  • Turn the lights out at bedtime.

Tips for Children

  • Shut off all electronic devices 1 hour before bedtime.
  • Take a warm bath and brush teeth.
  • Read a book or sing a song.
  • Turn the lights out at bedtime.

Tips for Teens & Adults

  • Shut off all electronic devices at least 30 minutes before bedtime.
  • Take a warm shower or bath and brush teeth.
  • Read a book or write in a journal.
  • Turn the lights out at bedtime.

 

Category

healthcare education