HEALTH SERVICES * P.O. Box 2019, Appleton, WI 54911 * 920-997-1399 ext. 2106
Healthy Sleep
Like eating well and being physically active, getting a good night’s sleep is vital to the well-being of students and staff. A number of vital tasks carried out during sleep help maintain good health and enable people to function at their best. Not getting enough sleep can be dangerous and contribute to poor health.
Most adults need 7-8 hours of sleep each night. School-aged children and teens need at least 9 hours of sleep a night. Both the amount and quality of sleep affect how well people learn and remember as well as perform tasks like problem-solving and staying focused. Insufficient sleep causes people to be irritable and adversely affects behavior. Poor quality sleep on a regular basis increases the risk of having high blood pressure, heart disease, and other medical conditions.
GETTING A GOOD NIGHT’S SLEEP:
· Stick to a regular sleep schedule.
· Exercise is great but not too late in the day.
· Avoid caffeine and nicotine which are stimulants.
· Avoid large meals and beverages late at night.
· Don’t take naps after 3 p.m.
· Relax before bed by listening to relaxing music or by reading something soothing.
· Take a hot bath before bed.
· Turn off the TV, computer, and video games an hour before bed.
· Have a good sleeping environment (quiet, dark and cool).
· Have the right sunlight exposure.
· Don’t lie in bed awake.
· See a doctor if you have difficulty sleeping.
