Get Enough Sleep

Not getting enough sleep can increase your risk of developing diabetes and complications from diabetes.

Why is sleep so important?

Getting enough sleep

  • Helps your body fight infections
  • Improves your memory and learning
  • Decreases your risk for diabetes and heart disease
  • Helps you control your hunger
  • Decreases your risk for obesity

Not getting enough sleep

  • Decreases your metabolism
  • Affects hormones that are in charge of hunger
  • Increases weight in both adults and children

How much sleep do you need each day?

Adults (18-64): 7-9 hours
Older adults (65+): 7-8 hours

Children and teens need more sleep than adults.

Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours

Get a good night’s sleep with these tips:

  • Set a schedule of when to go to bed each night.
  • Exercise, but no later than 2-3 hours before bedtime.
  • Don’t have caffeine late in the day.
  • Caffeine after 2 pm may affect that night’s sleep.
  • Don’t eat too close to bed time.
  • Turn your bedroom into a sleep sanctuary.
  • Keep bedroom at a comfortable, cool temperature.
  • Have a routine each night to prepare for bed.
  • Don’t keep a TV in the bedroom, or at least avoid TV just prior to bed.
  • Don’t work in your bedroom.

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