Sleep Requirements:

• Adults & Seniors: 8 – 8.5 hours
• Teens: 9 – 9.5 hours
• Children: 10-11 hours
• Toddlers: 12-12.5 hours
• Babies: 17 hours
  

Having Trouble Sleeping?

• Sleep only when drowsy.
• If you cannot fall asleep, get out of bed and enjoy a quiet activity in another room. Return to bed when you are sleepy.
• Maintain a regular time to wake up and go to bed.
• Use your bedroom only for sleep.
• Try to wind down before bed with a warm bath or a book.
• Avoid caffeine within 4 to 6 hours of bedtime.
• Avoid large meals right before bed.
• Avoid alcohol within 4 to 6 hours of bedtime.
  

How Does Lack of Sleep Affect You?

• Increased risk of depression.
• More likely to make work errors.
• Impaired concentration and slowed reaction time.
• Poorer work performance.
• Irritability.
• Higher occurrence of traffic accidents.
  

If You are Sleep Deprived, TheseTips May Help You Get Through a Sluggish Day:

• Eat breakfast.
• Avoid sugary candies, drinks and foods.
• Eat foods that are high in complex carbohydrates and protein.
• Get moving - take a brief walk to become more alert.
• Vary your activities.
• Get fresh air.
  

Sleep Facts:

• Sleepiness behind the wheel kills more young adults in traffic accidents than alcohol.
• At least 56,000 motor vehicle accidents are caused by drowsy drivers yearly.
• The National Transportation Safety Board estimates 31% of all commercial driver fatalities and 58% of single truck crashes are fatigue related.
• Sleep related accidents in the workplace cost industry $10.3 billion yearly.
• 40 million Americans suffer from chronic sleep disorders. 95% of these are left undiagnosed.
• High school and college kids are among the most sleep deprived along with parents of infants.