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.


students in grades 9-12 get insufficient sleep


adults get insufficient sleep

Sleep Routine

Sleep Environment (bedroom)

Before you sleep

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 a brain stimulant. Sources of caffeine include coffee, tea, energy drinks, soft drinks, chocolate, and medicines (pain relievers)


Nicotine is a brain stimulant. It is available in large quantities in tobacco products such as cigarettes, vaping, and chewing tobacco.


Alcohol causes sleep problems, including frequent awakenings and nightmares. Also, alcohol may cause you to have headaches the next morning.


Eating a heavy meal before sleeping may cause sleep problems.


Lack of exercise can cause sleep problems.

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.

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