Monday's Tip: Healthy Sleep Habits |
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- Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep. Kids need more sleep! (https://healthychildren.org/English/news/Pages/AAP-Supports-Childhood-Sleep-Guidelines.aspx).
- Establish a relaxing bedtime routine.
- Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature.
- Limit exposure to bright light in the evenings.
- Turn off electronic devices at least 30 minutes before bedtime.
- Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine in the late afternoon or evening.
- Reduce your fluid intake before bedtime.
One way families can wind down at bedtime is a technique called progressive muscle relaxation. Here is a video that families can try: https://www.youtube.com/watch?v=KoAdkJK5zmc.
Sources: http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits and https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html. https://www.sleepfoundation.org/sleep-guidelines-covid-19-isolation.
https://healthychildren.org/English/news/Pages/AAP-Supports-Childhood-Sleep-Guidelines.aspx.
*Red Ribbon Week is a national campaign against drug abuse which promotes education, prevention and healthy lifestyle choices. For more information visit casalg.org or redribbon.org.
https://healthychildren.org/English/news/Pages/AAP-Supports-Childhood-Sleep-Guidelines.aspx.
*Red Ribbon Week is a national campaign against drug abuse which promotes education, prevention and healthy lifestyle choices. For more information visit casalg.org or redribbon.org.