Healthy Sleep is about quantity and quality of sleep
Adults need 7+ hours of sleep per night
teens aged 13-18 need 8 to 10 hours, and kids aged 6-12 need 9 to 12 hours.
Sleep Routine
Sleep Environment (bedroom)
- Cool, around 68° F
- Dark. Use blackout curtains or an eye mask
- Quiet. Use earplugs or white noise machine. No TV or digital devices such as cell phones, tablets, or laptops at bedtime
Before you sleep
- Avoid napping during the day
- Go to bed the same time every night, including weekends and during vacations
- Relax and unwind 30-60 minutes before sleep with a glass of milk or a warm blanket
- Go to bed only when sleepy
- Don’t watch the clock
If unable to sleep after 20 minutes
Leave your bed and do something else like reading a book. Then try again to go to sleep in 20 minutes
CAFFEINE
Caffeine a brain stimulant. Sources of caffeine include coffee, tea, energy drinks, soft drinks, chocolate, and medicines (pain relievers)
- Don’t drink more than 200 milligrams of caffeine a day (2 cups of coffee)
- Avoid caffeine after lunch
NICOTINE
Nicotine is a brain stimulant. It is available in large quantities in tobacco products such as cigarettes, vaping, and chewing tobacco.
- Nicotine should be avoided
ALCOHOL
Alcohol causes sleep problems, including frequent awakenings and nightmares. Also, alcohol may cause you to have headaches the next morning.
- Avoid alcohol 6 hours before bedtime
FOOD
Eating a heavy meal before sleeping may cause sleep problems.
- Nicotine Avoid heavy meals and irritating food before bedtime, and if hungry, eat a light snackbe avoided
EXERCISE
Lack of exercise can cause sleep problems.
- Exercise regularly to improve your sleep quality
- To avoid overstimulation, you should time your exercise 6 hours before bedtime
Digital Devices
Exposure to the artificial blue light generated by the digital device screen causes interference with sleep cues. Digital devices include cell phones, tablets, and laptops.
- You should not use any electronic devices 30 minutes before bedtime