Sleep your way to better health!

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.