Sleep by the Numbers
What is the total number of hours of sleep that most adults need every single night?
7 to 9 hours
Drinking beverages like coffee, soda, or tea late in the day is a bad idea because they contain this energy-boosting ingredient.
caffeine
While you sleep, this vital organ cleans out waste products and organizes memories from the day.
brain
These dark cloth window covers are great for older adults who wake up too early when the sun shines through.
blackout curtains
Not getting enough rest can make you more likely to lose their balance and ___.
fall
This natural "body clock" inside our brain runs on a cycle that lasts roughly this many hours.
24 hours
Doing this relaxing activity in a quiet room before bed helps lower your heart rate and prepare your brain for sleep.
reading a book (or listening to soft music/taking a bath)
This stage of sleep stands for "Rapid Eye Movement," and it is the stage where most vivid dreams happen.
REM sleep
To prevent falls if an older adult needs to get up to use the bathroom at night, placing these tiny lights along hallways is a super safe habit.
nightlights
Feeling sleepy during the day can sometimes be caused by these health products that doctors prescribe, which might affect sleep patterns.
medications
If you take a nap during the daytime, it should stay shorter than this many minutes so it doesn't ruin your night’s sleep.
20 to 30 minutes
You should turn off tablets, phones, and TVs at least one hour before bed because they emit this colored light that tricks your brain into thinking it's daytime.
blue light
As people grow older, they get less of this specific stage of sleep, which causes them to wake up more easily from light noises
deep sleep
Keeping ___ out of the bed helps older adults sleep better by preventing sudden waking, scratches, or allergies.
pets (ie dogs/cats)
This common word means having trouble falling asleep or staying asleep throughout the night.
insomnia
It takes about this many minutes for a sleeping person to complete one full cycle of light, deep, and REM sleep.
90 minutes
If you find yourself worrying about tomorrow's to-do list while lying in bed, doing this on a piece of paper before getting into bed clears your mind for rest.
writing it down (or making a list/journaling)
This is the natural hormone our brain makes when it gets dark outside that makes us feel sleepy.
melatonin
To sleep best, your bedroom should be kept pitch-black, very quiet, and at this kind of temperature.
Cool
This common sleep disorder causes a person to briefly pause their breathing while snoring loudly during sleep.
sleep apnea
Older adults who get fewer than this many hours of sleep each night are more likely to feel forgetful during the day.
6 hours
Doing this activity 1-2 hours before bed helps lower your body temperature, signaling to your brain that it is time to sleep.
Taking a warm bath or shower
Sunlight signals your eyes to stop producing melatonin, which makes your body produce this "awake" chemical instead to give you daytime energy.
cortisol
Soft sounds like falling rain or gentle fan hums are known as this color "noise" that masks sudden outside sounds.
white noise
This uncomfortable leg feeling makes older adults feel a strong urge to move their legs when trying to rest in bed.
Restless Legs Syndrome (RLS)