"Adequate sleep"??

Without adequate sleep, we rob ourselves of mental, emotional and physical wellness. In turn, these problems affect other areas of our lives (work, relationships, finances, etc.). So what is “adequate” sleep? The National Heart, Lung and Blood Institute (NHLBI) advises that each individual needs a different amount of sleep to function at full potential. However, they provide the chart below for a general recommendation by age group.

Age	Recommended Amount of Sleep
Newborns	16–18 hours a day
Preschool-aged children	11–12 hours a day
School-aged children	At least 10 hours a day
Teens	9–10 hours a day
Adults (including the elderly)	7–8 hours a day

The Mayo Clinic suggests that the following conditions may also affect how much sleep an individual needs.

• Pregnancy. Changes in a woman's body during early pregnancy can increase the need for sleep.
• Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly and for shorter time spans than do younger adults. This might create a need for spending more time in bed to get enough sleep, or a tendency toward daytime napping.
• Sleep quality. If your sleep is frequently interrupted or cut short, you're not getting quality sleep. The quality of your sleep is just as important as the quantity.

See the Fit Tip & Challenge below for tips on improving your quality and quantity of sleep.

This Week in Wellness

Lunch N’ Learn- Wed. 19^th 12:45-1:15pm, W&F 123 “Healthy Holidays” (Topic was set to be “Health Barriers” but changed to address the upcoming holidays. Health barriers will be covered in the Spring.)

Step It Up Challenge- ends Fri. 21^st at 11:59pm, prizes will be announced Mon. 24^th.

MCC Racquetball Group- Are you looking to get more physical activity while having fun? Join this group of MCC employees for an informal afternoon of racquetball. Dates and times vary based on who can play, but typically between 5:30 and 7pm on weekdays. For more information contact Fred Hills or Bill Matta.

Holiday Dates- No Group Fitness Nov. 26^th –Nov. 30^th, Dec. 12^th –Jan. 4^th

Fit Tip & Challenge

Stick to a sleep schedule. Going to bed and waking up at the same time every day reinforces your body's sleep-wake cycle and helps promote better sleep at night. Try to follow the routine even on weekends and holidays.

Get comfortable. Create an environment that suits your needs and promotes sleep. For a lot of people this means cool, dark and quiet. Try room-darkening shades, earplugs, a fan or other devices to help relax your mind and body.

Be physically active every day. Regular physical activity can promote better sleep, helping you fall asleep faster and enjoy deeper sleep. For some, exercising a few hours before bed can help fatigue the body and the mind, which helps to fall asleep faster. While others may need to avoid evening physical activity because it acts as a stimulant.

Manage stress. When you have too much to do, and too much to think about, your sleep is likely to suffer. To help restore peace, consider healthy ways to manage stress (we will discuss more on this in the future). Before bed, jot down what's on your mind and set it aside for tomorrow.

Sip some non-caffeinated tea. Unlike black or green tea, chamomile has no risk of keeping you awake and has a calming effect on the body. Consuming a hot drink before bed will help raise your body temperature and help you sleep the same way as taking a warm shower.

Keep a sleep diary. Write down how much you sleep each night, how alert and rested you feel in the morning, and how sleepy you feel during the day. This can help you identify the best routine for adequate sleep (see the sample below).

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/howmuch.html