Adequate Sleep We could all probably use a bit more sleep, especially during 4th quarter. In fact, to support optimal health, an adult needs on average seven or more hours of sleep per night. Unfortunately, recent studies show that only one third of adults in the U.S. get enough sleep. I’m sure you have noticed that you are less productive at work when you are running on less than 7 hours. That is because your physical and cognitive reaction times slow when you are tired. Further, sleep is directly related to chronic health conditions. And, those not getting adequate sleep are more likely to suffer from obesity and heart disease. Did you know? One in 25 adults have fallen asleep at the wheel in the past month. Those who are sleep deprived have more cravings for unhealthy foods and have less appetite control. If you are sleep deprived, you are 3x more likely to catch a cold. Your dementia risk can be increased by 33% if you are consistently sleep deprived. Tips for better Sleep: No caffeine after 2pm. During the day, get some exposure to natural sunlight. Be careful about consuming alcohol before bed. Although alcohol may aid the ability to fall asleep, once the depressant wears off you will be restless. Unplug before bed. Checking emails or Instagram before going to sleep keeps your mind racing when it needs to be slowing down. *For everyone participating in the Fitbit challenge, you can wear your Fitbit to bed and it will track your sleep through the app. If you have any questions, feel free to ask! *There are ranges of adequate sleep by age. If you feel like you need more or less than 7 hours, you may be correct. Feel free to adjust this month’s challenge based on what is best for you. The link below explains the ranges for each age group. https://www.sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0 https://www.hopkinsmedicine.org/health/healthy-sleep/health-risks/the-effects-of-sleep-deprivation

Healthy Habit Tracker Sleep Challenge: 11/5 – 11/30 Week 1 Reflection: Before beginning this challenge, were you aware of your sleep patterns? _________________________________________________________ _________________________________________________________ Week 2 Reflection: Do you think you achieve an adequate amount of sleep for your body? ___________________________________________________________________________________________________________________________________________________________________________ Week 3 Reflection: What are some (if any) barriers that keep you from getting enough sleep? SMART GOAL: Check off the days that you get 7 (or more) hours of sleep. M T W T F S S