This week we will talk about healthy sleeping habits and how beneficial getting on a regular sleeping schedule is for optimal health.

First let’s discuss why getting enough sleep is important.

1. Helps with keeping our immune system strong, which helps us get sick less often.
2. Aids in staying at a healthy weight
3. Lowers your risk for serious health problems like heart diseases and diabetes.
4. Reduces stress and improves mood.
5. Helps with the ability to think more clearly and be more productive at work.

How much sleep do we need?

For toddlers and pre school children it is recommended that they get anywhere from 10 to 13 hours of sleep daily.

As we move to school aged children and teens, that number ranges from 8 to 12 hours of sleep.

Finally, as adults, it is recommended that we get anywhere from 7 to 9 hours of sleep for optimal health.

What happens if we don’t sleep?

Not getting enough sleep can lower your sex drive, weaken your immune system, cause thinking issues and lead to weight gain.  When you don’t get enough sleep , you may also increase your risk of certain cancers, diabetes and even car accidents.

How do I know if I’m not sleeping well?

The symptoms of not getting enough quality sleep can be slowed thinking, reduced attention span, poor memory, risky decision making, lack of energy and mood changes.

Now let’s talk about tips to get a good night’s sleep.

1. Be consistent with the time you choose to get to bed.
2. Make sure your bedroom is quiet, dark, relaxing and at a comfortable temperature.
3. Remove electronic devices from the bedroom.
4. Avoid large meals or caffeine close to bedtime.
5. Get some exercise.