Healthier Sleep Magazine

10 Ways continued from page 8 5. Avoid bright lights at bedtime and during the night and increase light exposure in the morning.

Blocking out distracting noises and eliminating as much light as possible will aid in falling asleep, but don’t forget the importance of light exposure in the morning. This keeps natural sleep/wake rhythms in sync.

6. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom, and limit use of electronics before bedtime. during the day. The total number of hours of nightElectronics in the bedroom distract from sleep. Exsleep and nap-sleep should reach the recommended perts agree, falling asleep in front of the television is amount. on the “poor sleep health” list. Additionally, children (and adults) could begin to 9. Ensure plenty of exercise associate the bedroom with and time spent outdoors Following the guidelines for stress. It’s best to avoid any during the day. better sleep in children can help electronics in the bedroom.

For the best sleep, experts prevent short sleep duration, fragmenadvise that everyone of every tation of sleep and sleep deprivation.

7. Maintain a regular daily age exercise regularly. (Keep in Sleep deprivation has been linked to schedule, including consismind that exercise right before myriad health issues ranging from mental tent mealtimes. bed may interfere with sleep.) health disorders to cardiovascular disease.

Consistent daily schedules Get those kids outdoors and may be more difficult with active! It will help them sleep fluctuating extra-curricular aclater.

TABLE OF RECOMMENDED SLEEP AMOUNTS tivities, but research shows the CREATED BY WORLD SLEEP SOCIETY more consistent daytime, the 10. Eliminate foods and less stress at bedtime, resulting beverages containing AGE SLEEP NEED in better sleep. Monica Roosa caffeine, including many 3-12 months 14 to 15 hours Ordway, PhD, APRN, PPCsodas, coffee, and tea.

1-3 years 12 to 14 hours NP-BC, an Assistant ProfesSleep experts find the most 3-5 years

11 to 13 hours sor at Yale University, School promising sleep in children 6-12 years 10 to 11 hours of Nursing studies stress and when caffeinated foods and 12-18 years 8.5 to 9.5 hours sleep in infants and toddlers. beverages are eliminated “More results are coming in completely. But if your child and have not been published consumes caffeine, set a cutyet, but the preliminary data off time when it’s “too late” on associations between sleep for them to have it. In adults, and stress response are promWorld Sleep Society suggests ising,” she states. avoiding caffeine six hours or more before bedtime.

8. Have an age-appropriate nap schedule.

To reach the recommended number of hours of sleep by age (table included), fill in the remaining hours with naps 8 | healthiersleepmag.com