Getting enough sleep is necessary for good health and quality of life, just as important as eating well and staying active. Adequate sleep, generally defined as 9–12 hours for school-age children, 8–10 hours for teens, and 7- 9 hours for adults, is essential for learning, memory, good emotional health, and the immune system. Conversely, chronic lack of sleep is linked to a greater risk for heart disease, cancer, depression, and weight gain. Good sleep habits are vital at all stages of life.
Tips for better sleep:
- Maintain a regular sleeping time, even on days off and weekends
- Maintain a regular wake-up time
- Decrease or eliminate naps, unless they’re a necessary part of your sleeping schedule
- Exercise daily, but not immediately before bedtime
- Unplug from your electronics and don’t use them in bed
- Wear loose, comfortable clothing to bed
- Limit or eliminate alcohol, caffeine and nicotine, especially before bedtime
- Avoid heavy meals before bedtime
- Find a way to relax mentally prior to bedtime
- If you can’t fall asleep, try a soothing activity for 30 minutes, such as listening to soft music or reading, before going back to bed