teens aged 13-18 need 8 to 10 hours, and kids aged 6-12 need 9 to 12 hours.
3in4
students in grades 9-12 get insufficient sleep
1in3
adults get insufficient sleep
Sleep Routine
Sleep Environment (bedroom)
Cool, around 68° F
Dark. Use blackout curtains or an eye mask
Quit. 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