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Rule 3: Kids should sleep at least 10 hours a night for a POSITIVE ATTITUDE.

Did you know that getting enough sleep is just as important as eating right, drinking water and exercising? Sleeping at least 10 hours a night can give you more energy and you will be alert and happy for the day, plus you will have a POSITIVE ATTITUDE! Not getting enough sleep can lead to stress, difficulty concentrating and a better chance of getting sick. 

Depending on your age, the list below describes how much sleep per night you should aim for. 

• 1-3 years old – 12-14 hours
• 3-6 years old – 10 ¾ - 12 hours
• 7-12 years old – 10-11 hours
• 12-18 years old – 8 ¼  - 9 ½ hours

Tips for a better nights rest.

1. Cut Caffeine. Caffeine can keep you awake. It can stay in your body for up to about 14 hours. Cutting caffeine intake for at least four to six hours before bedtime can help you sleep better. If you had too much caffeine, try eating some carbohydrates to reduce the effects.
2. Relax before bedtime. Stress makes you miserable. Develop some kind of pre-sleep ritual to break the connection between the day’s stress and bedtime. This can be 10 minutes or as long as an hour.
3. Exercise. Regular exercise can help you get a good night’s sleep. The timing and intensity of exercise can play a key role in its effects on sleep. If you feel energized after exercising, you probably should not exercise in the evening.
4. Keep your bedroom quiet, dark, and comfortable. For some, even the slightest noise or light can disturb sleep. Don’t use the overhead light if you need to get up at night; use a small night-light instead. Ideal room temperatures for sleep are between 68 and 72 degrees Fahrenheit.
5. Eat right, sleep tight. Try not to go to bed hungry, but avoid heavy meals before bedtime. Foods that help promote sleep include milk, tuna, halibut, pumpkin, artichokes, avocados, almonds, eggs, bok choy, peaches, walnuts, apricots, oats, asparagus, potatoes, buckwheat, and bananas.
6. Avoid napping. Napping can only make matters worse if you usually have problems falling asleep. If you do nap, keep it short.
7. Keep pets off the bed. If your pet sleeps with you, this can cause you to wake up during the night, either from allergies or pet movements.
8. Avoid watching TV, eating, and discussing emotional issues in bed.  If you associate the bed with distracting activities, it can make it difficult to fall asleep.

Source: The Better Sleep Council.

Links for more Information

How to create a haven for better sleep. Click here.

A lesson on why sleep is important and healthy sleep tips.
Click here.

Sleep and aging: Proper amounts of sleep for every age.
Click here.

Caffeine and how it affects sleep. Click here.

Getting a better nights’ rest: Sleeping positions that are comfortable for the spine. Click here.

Lack of sleep and high blood pressure. Click here.

Tips on selecting the perfect mattress and pillow.
Click here.

Sleep Apnea 101. Click here.

The sleep cycle. Click here.

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