Round 5: Submit Results Now
Monday, March 5 - Sunday, March 18
Deadline for submitting results: Monday, March 26.
Set the Scene for Sleep
When was the last time you had a good night’s rest? According to recent studies, inadequate sleep can result in serious health consequences. The bedroom is a place the body can begin its nightly process of restoring and recharging the brain. Setting the scene for sleep and create a rest-inducing environment in your bedroom can lead to a well-rested night. Below is a table of each age group’s recommended amount of sleep:
|Age Group||Recommended Hours of Sleep Per Day|
|Infant (4-12 months)||12-16 hours per 24 hours (including naps)|
|Toddler (1-2 years)||11-14 hours per 24 hours (including naps)|
|Pre-school (3-5 years)||10-13 hours per 24 hours (including naps)|
|School Age (6-12 years)||9-12 hours per 24 hours|
|Teen (13-18 years)||8-10 hours per 24 hours|
|Adult (18-60 years)||7 or more hours per night|
Here are a few useful tips that can help us change the scene in order to make sleep more conducive:
Create a Relaxing Sleep Environment
- Be sure to keep your bedroom dark, cool, and as quiet as you possible.
- Setting the right mood for sleep is essential and can help ensure that you sleep through the night.
- Avoid bringing electronics into the bedroom. Exposure to the bright lights from a computer, cellphone, or TV screen can affect your melatonin levels.
- Try to limit your electronic usage to at least an hour before your bedtime. This way you won’t disrupt your melatonin production, which help to regulate your body's internal “clock.”
Set a Sleep Schedule
- Set a regular sleep routine for yourself that allows you to get at least 7-8 hours of sleep.
- Each night go to bed at the same time to ensure your stay on an adequate sleep schedule, even on the weekends.
Exercise for Better Sleep
About 30-40% of adults annually report symptoms of insomnia, according to the National Institutes of Health. Sleep problems can be related to stress and worry, increasing age, shift work, and major schedule changes. According to new findings from the National Sleep Foundation, lack of exercise can also be added to that list. Physical activity improves sleep quality and increases sleep duration. Exercise encourages sleep because it causes one's body temperature to rise and then fall by equal amount a few hours later. This drop in your body temperature makes it easier to fall asleep and stay asleep. Sleep problems affect millions of adults, who could likely improve their quality of sleep, vitality, and mood with regular exercise.
- Seaward, BL. (2015). A good night's sleep: Addressing insomnia, stress, and digital toxicity. Omaha, NE: WELCOA.
- Paruthi S, Brooks LJ, D’Ambrosio C, Hall WA, Kotagal S, Lloyd RM, et al. (2016). Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med,12(6), 785–786.
- Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, et al. (2015). Recommended amount of sleep for a healthy adult: A joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep,38(6), 843–844.
- American Psychological Association. (2017). Getting a good night’s sleep. Retrieved from http://www.apa.org/helpcenter/sleep-disorders.aspx