Not Getting Enough Sleep?
Did you know?
Map of Sleep Insufficiency
According to the U.S. Department of Health and Human Services “most adults need 7 to 8 hours of sleep each night. If you are having trouble sleeping, make changes to your routine to get the sleep you need. For example, stay away from caffeine in the afternoon.”
Kids need even more sleep than adults.
- Teens need at least 9 hours of sleep each night.
- School-aged and preschool children need 10 to 12 hours of sleep.
- Newborns sleep between 16 and 18 hours a day.
You need plenty of sleep to stay healthy. Getting a good night’s sleep can have many benefits.
- You will be less likely to get sick.
- You will be more likely to stay at a healthy weight.
- You can boost your brainpower and your mood.
- You can think more clearly and do better in school and at work.
- You can make better decisions and avoid injuries. For example, sleepy drivers cause thousands of car crashes every year.
- You can lower your risk of high blood pressure and diabetes.
National Sleep Foundation recommendations:
- Go to bed at the same time each night and rise at the same time each morning.
- Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
- Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other “gadgets” from the bedroom.
- Physical activity may help promote sleep, but not within a few hours of bedtime.
- Avoid large meals before bedtime.
Need more information?
The National Heart, Lung and Blood Institute has produced a “Guide to Healthy Sleep” handbook available online.