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Weekly Wellness Tips

HEALTH AND WELLNESS TIP OF THE WEEK

Understanding the Benefits of a Better Night Sleep

It is important to understand how sleep can affect health. A lack of sleep in children can lead to higher risk of chronic diseases and health concerns including obesity, diabetes, anxiety and depression, injuries, problems with attention, and impairments in academic achievement (Alliance for a Healthier Generation, 2019; Centers for Disease Control & Prevention, 2018). Build good sleeping habits for the family by encouraging and role modeling a healthy routine. Healthy sleep can aid in promoting your child's academic performance, focus, and overall health. 
 
For resources and tips on creating a healthy routine, check out the following below!
 
Online Resources:

Tips to Improve Sleep Habits

  • Commit to a regular sleep schedule. Set a consistent time both at night for going to bed and in the morning for waking up on weekdays and weekends.
  • Make sure to set a bedtime early enough to allow for at least 7 hours of sleep.
  • Sleep in comfort. Ensure a relaxing sleep by keeping it quiet, turning off all lights, and adjusting temperature.
  • Limit tempting distractions. Turn off or remove electronic devices, such as TVs, computers, video games, and smart phones at least 30 minutes before bedtime.
  • Avoid large meals and caffeine in the late afternoon or evening before bedtime.
  • Try eating a light, healthy snack if hungry at night.
  • Reduce consumption of fluids before bedtime.
  • Stay active. Physical activity during the day can help for an easier sleep at night.
 

CDC's Recommendations for Hours of Sleep

 
Age Group Age Range Recommended Hours of Sleep Per Day
Newborn 0-3 months 14-17 hours (National Sleep Foundation)
Infant 4-12 months 12-16 hours per 24 hours (including naps)
Toddler 1-2 years 11-14 hours per 24 hours (including naps)
Preschool 3-5 years 10-13 hours per 24 hours (including naps)
School Age 6-12 years 9-12 hours per 24 hours
Teen 13-18 years 8-10 hours per 24 hours
Adult 18-60 years 7 or more hours per night
  61-64 years 7-9 hours
  65 years and older 7-8 hours
 
For more information on a better sleep, check out the activities below from Alliance for a Healthier Generation!
 
References:
 
Alliance for a Healthier Generation: Sleep Smarter. Perform Better. (2019). Retrieved January 19, 2019, from https://www.healthiergeneration.org/campaigns/sleep-smarter-perform-better
 
CDC Healthy Schools: Sleep and Health. (2018, September 18). Retrieved January 19, 2019, from https://www.cdc.gov/healthyschools/sleep.htm