Tip of the Day
Running Low on Energy? Catch Those Zzz's
Getting the right amount of sleep each night has many benefits. Research indicates that from infancy through adulthood, people who get the least sleep tend to gain weight faster and are more apt to be obese than those who get the recommended amount of sleep.
Here are some steps to help you and your family get a good night sleep:
- Make sleep a priority for yourself, and your kids will follow.
- Set and enforce a regular bedtime.
- Limit to time spent watching TV, playing computer or video games, and using a cell phone.
- Try some calming activities before bed such as reading or listening to calm music.
- Follow a well-balanced nutrition plan and drink plenty of water.
According to the National Sleep Foundation, follow these sleep guidelines:
- Newborn infants 0 to 2 months: 12 to 18 hours (includes naps)
- Infants 3 to 11 months: 14 to 15 hours (includes two naps)
- Toddlers age 1 to 3: 12 to 14 hours (includes one nap)
- Preschoolers age 3 to 5: 11 to 13 hours (includes one nap)
- Teens age 10 to 17: 8 ½ to 9 ¼ hours
- Adults: 7 to 9 hours
For more information on getting the right amount of sleep, consult a registered dietitian and visit our Healthy Weight section. This year's theme for National Nutrition Month is "Get Your Plate in Shape." For videos, tips, games and other resources to help you eat healthfully, visit eatright.org/nnm.
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