For most adults, at least seven hours of sleep each night is needed for proper cognitive and behavioral functions. Children and teenagers need substantially more sleep, particularly if they are younger than five years of age (Teens 8-10 hours, school age 9-12 hours, toddler 11-14 hours). Children’s sleep patterns can have a direct impact on their behavior and academic performance. A lack of sleep may affect a person’s desire or ability to maintain a healthy lifestyle.
Tips for a good night sleep, that can improve your sleep health:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on weekends
- Make sure your bedroom is quiet, dark, relaxing, and a comfortable temperature
- Remove electronic devices such as TVs, computers, smartphones, or tablets from the bedroom. Avoid using 30 mins prior to bedtime.
- Avoid large meals, caffeine, and alcohol before bedtime
- Don’t go to bed unless you are tired. If you don’t fall asleep after 20 mins, get out of bed.
- Get some exercise. Physical activity during the day can help you fall asleep more easily at night.
Why a good night’s sleep is essential:
- Better productivity and concentration
- Lower weight gain risk
- Better calorie regulation
- Greater athletic performance
- Lower risk of heart disease
- More social and emotional intelligence
- Prevents depression
- Lowers inflammation
- Stronger immune system
” A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb
Resources:
https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
Why is sleep important? 9 reasons for getting a good night’s rest (medicalnewstoday.com)