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:.

• Spend time in natural, bright light during the day
• Exercise regularly
• No electronics 1 hour prior to bedtime
• Relaxing bath, calming bath and/or read book to soothe environment
• No caffeine after 4pm
• Sleep in a cool, dark room

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