Facebook

Healthy Sleep is about quantity and quality of sleep

Get Started

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.

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
  • 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 snack​be 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
More Sleep Education
Shopping Basket