No matter how you say it, sleep is important! But in the United States, 1 in 3 adults does not get enough rest, and over 30% of kids and teens aren’t getting the sleep they need.
Sleep is not just “down time.” It helps your body and mind stay healthy. Good sleep can help your appetite, weight, mood, memory, and even safety. Poor sleep can raise your risk for problems like heart disease, high blood pressure, and accidents.
Watching TV or reading
Sitting in traffic
Sitting quietly after a meal
Sitting still in a classroom, meeting, or movie
Not getting enough sleep can make you feel hungrier and crave sugary foods and drinks. A study found that kids who slept one hour less than usual ate more added sugar and drank more sweetened drinks.
| Age | Hours of Sleep Needed |
|---|---|
Newborn
|
14-17 hours
|
Infant
|
12-16 hours
including naps
|
Toddler
|
11-14 hours
including naps
|
Preschool
|
10-13 hours
including naps
|
School
|
9-12 hours
|
Teen
|
8-10 hours
|
Adult
|
7 or more hours
|
Encouraging good sleep is one of the best things you can do for your family’s health. It helps kids grow, keeps moods steady, and supports a healthy weight.
Good sleep Healthy eating Active play
A strong foundation for your child’s future.
Centers for Disease Control and Prevention. About Sleep. (2024, May 15).
https://www.cdc.gov/sleep/about/index.html#:~:text=Going%20to%20bed%20and%20getting,and%20maintaining%20a%20healthy%20diet.
National Heart, Lung, and Blood Institute. How sleep affects your health. (2022, June 15).
https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects
National Heart, Lung, and Blood Institute. What Are Sleep Deprivation and Deficiency?
(2022, March 24).
https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to,adults%2C%20teens%2C%20and%20children.
National Library of Medicine. Effects of light on human circadian rhythms, sleep, and mood. (2019, August 20).
https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/#:~:text=The%20relative%20contributions%20of%20light,intensities)%20is%20beneficial%20for%20sleep
National Library of Medicine. Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity. (2019, March 19).
https://pmc.ncbi.nlm.nih.gov/articles/pmid/30893841/
National Library of Medicine. Sleep Deprivation and Central Appetite Regulation.
(2022, December 7).
https://pmc.ncbi.nlm.nih.gov/articles/PMC9783730/
National Library of Medicine. Sleep restriction increases the neuronal response to unhealthy food in normal-weight individuals. (2014, March 14).
https://pmc.ncbi.nlm.nih.gov/articles/PMC3883872/#R8
The American Journal of Clinical Nutrition. High glycemic index and glycemic load diets as risk factors for insomnia: analysis from the Women’s Health Initiative. (2020, February).
https://ajcn.nutrition.org/article/S0002-9165(22)01018-8/fulltext
Author: Bridget Swinney MS, RDN, LD
Side-Lying Hold
This hold is useful when:
Cross-Cradle Hold
This hold is useful when:
Clutch or “Football” Hold
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Cradle Hold
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Laid-Back Hold
This hold is useful when:
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