2017-12-20 / Front Page

Sleep 101

Purdue Extension Corner

“I need my beauty sleep, or I’m going to sleep like baby,” are just a few examples of quotes you may have heard regarding sleep. However, how many of us know the actual number of hours of sleep we need, and how to obtain a good night sleep.

The Center for Disease Control and Prevention (2017) reports the amount of sleep needed varies from person to person, and tends to change as a person ages.

Infants between the ages of four and 12 months need 12-16 hours of sleep.

Toddlers and children between one and three years of age need 11-14 hours of sleep.

Preschoolers between the age of three-five need 10-13 hours.

School-aged between the ages of six and twelve need nine-12 hours.

Teens 13-18 years of age need eight-10 hours of sleep.

Adults (18-60 years of age) need seven or more hours of sleep. All time increments of sleep are referenced within a 24 hour time frame.

In order to get the recommended number hours of sleep, the National Sleep Foundation suggests adapting 10 healthy sleep tips.

1. Stick to the same bedtime and wake up time each week

2. Practice a bedtime relaxing ritual

3. Avoid naps, especially in the afternoon

4. Exercise daily

5. Ensure room is quite, cool, and comfortable

6. Sleep on a comfortable mattress and pillow

7. Avoid bright lights when trying preparing for bedtime

8. Avoid alcohol, cigarettes, and heavy meals in the evening

9. Use your bed for sleep, if possible avoid working in your bed

10. Schedule “wind down time” giving your body time to relax and prepare for bedtime

The tips listed above are a few suggestions and tips on how to get a good night rest. If sleeping problems still persist and affects daily routine, it is recommended by the Center for Disease Control and Prevention that one should seek evaluation and treatment by a physician.

While preparing for the physician, be sure to have a log of times you went to bed, amount of time you stayed awake, time of actual sleep, and number of house. In your sleep diary, you should also note the number of caffeinated drinks, and/or alcohol consumption.

Visit our homepage at www.extension.purdue.edu/putnam or you can contact the local Purdue Extension Office by calling 765-653-8411 for more information regarding this week’s column topic or to RSVP for upcoming events. It is always best to call first to assure items are ready when you arrive and to RSVP for programs. While many publications are free, some do have a fee. All times listed are Eastern Time.

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December 22 – Extension Office closes for Christmas/New Year’s Holiday

January 3 – Extension Office reopens following holidays by Jennifer Cannon, Extension Educator Health & Human Sciences Purdue Extension - Putnam County)

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