Sleep Tips

by Rylie Segarra

As we all know, sleeping can be hard for a number of reasons! Sometimes we just can’t get to bed early because of other responsibilities. Sometimes we like to watch our nightly TV a little bit too much. Or sometimes we close our eyes and just simply cannot fall asleep, no matter how many sheep we count. 

Getting enough sleep is essential for good health, both physically and mentally. When it comes to a person’s health, sleep is just as important as regular exercise and a balanced diet. We often neglect the need for adequate sleep, causing us to feel lazy in the morning, unhealthy eating habits, or poor mental health. When a toddler doesn’t take their nap, they’re often crabby and emotional, right? Adults work the same way. Losing sleep, for whatever reason, can cause someone to be irritable, moody, or show symptoms of depression. Although in writing this seems pretty obvious, it is so easy for us to get wrapped up in our daily tasks and routines, that it’s hard to achieve adequate sleep on a daily basis. 

Here are some tips about how to get better sleep:

  1. Avoid sleeping in when you have had enough sleep
  2. Go to bed around the same time each night (develop a habit or routine)
  3. Spend more time being active during the day. Go outside, take a walk, clean the house, etc. Get moving!
  4. Reduce stress through exercise, therapy, or another activity. 
  5. Limit screen time before bed (phone, tv, etc.) Instead, read under a soft light. 
  6. Move your phone somewhere that is not by the bed or turn it on silent so that you aren’t being distracted by all the notifications coming in. 

According to the CDC, here is a breakdown of average hours of sleep needed by age:

  1. Newborns (0–3 months): 14–17 hours
  2. Infants (4–12 months): 12–16 hours
  3. Toddler (1–2 years): 11–14 hours
  4. Preschool (3–5 years): 10–13 hours
  5. School-age (6–12 years): 9–12 hours
  6. Teen (13–18 years): 8–10 hours
  7. Adult (18–60 years): 7-plus hours
  8. Adult (61–64 years): 7–9 hours
  9. Adult (65+ years): 7–8 hours

Sweet dreams!

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