Many things can make it challenging to go to asleep or stay asleep including food and beverage intake, stress, medications, blue light, etc.  If you have trouble falling asleep, work to switch up your bedtime routine – exercise during the day, limit caffeine intake, create a comfortable environment (dark and quiet), etc.

Why does it matter?

Sleep helps:

• Reduce stress, improve mood, and increase energy levels
• Prevent late-night snacking and weight gain
• Increase productivity with higher cognitive function and improved concentration
• Increase safety by helping to avoid accidental injuries
• Improve memory by allowing your mind the time to process and consolidate memories

Sleep recommendations

Infants: 12-16 hours

Children (1-2 years): 11-14 hours (including naps)

Children (3-5 years): 10-13 hours (including naps)

Children (6-12 years): 9-12 hours

Teenagers (13-18 years): 8-10 hours

Adults: 7-9 hours

Michelle Graves, RD, LD, CHWC
Hancock Wellness Center – McCordsville
mgraves@hancockregional.org