Every night, like clockwork, we go to bed as part of our daily routine. National Sleep Awareness Month reminds us that proper sleep is as important to our overall health as proper eating and exercise. Sleep effects our cognitive performance; how we think and solve problems and pay attention, our physiological processes; how our organs work; our emotions regulations; how we feel and interpret and our quality of life; how we see the world and our surroundings. All of this is significant to our mental and physical health as well as our overall well-being.
Sleep Requirements: {According to the NSF {National Sleep Foundation}}
Newborn – age 0-3mo- 14-17hrs/day Preschool- age 3-5 yrs- 10-13hrs/day
Infant – age 4-11 mo – 12-15hrs/day Elementary- age 6-13yrs – 9-11hrs/day
Toddler- age 1-2 yrs – 11-14 hrs/day Teenager – age 14-17yrs – 8-10hrs/day
Preschool- age 3-5 yrs- 10-13hrs/day Adult age 18+ yrs – 7-9hrs/day
How You Can Sleep Better:.
Food can also impact your sleep. Be mindful of how these foods can impact your sleep
‘Bad’ Pre-Sleep Foods:
Fatty or high protein – “too full” feeling
Spicy – heartburn, indigestion, snoring
Alcohol and/or Caffeine – stimulants
Added Sugars - stimulants
‘Good’ Pre-Sleep Foods:
High Fiber, Low Fats
Fruits & Vegetables
Foods High in Vitamin B- fish, eggs, poultry, melatonin
For more information or your free sleep diary, visit www.nsf.org/nsf-sleep-diary
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