Are You Getting Enough Sleep?

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