View Sources
Vaccine Effectiveness
2020-2021 Flu Season Summary FAQ
Vaccinations
Sources
Science of
Sleep
Sleep is important for Brain development, growth and staying physically and mentally healthy. Learn how to improve Bedtime habits at all ages for better-quality sleep.
A good night’s sleep gives your body a chance to rest, and can help you cope with stress, solve problems
and recover from illnesses.
And in children and young adults, the body releases growth hormones during deep sleep. While one or two nights of poor sleep might just leave you yawning and rubbing your eyes, lack of sleep can affect memory and your ability to think clearly. Over time, sleep deprivation (not getting enough sleep) increases the risk of health conditions such as obesity, diabetes and heart disease.
Sleep Stages
The transition from wakefulness to sleep; usually a few minutes of light sleep as muscles begin to relax.
1
Light sleep before entering deeper sleep; heartbeat and breathing slow and muscles relax even further.
2
Deep sleep that helps you feel refreshed; occurs in longer periods during the first half of the night.
3
REM sleep; eyes move rapidly behind closed eyelids, and most dreams occur during this stage.
4
This cycle usually repeats three to four times each night.
HELPING KIDS SLEEP
Sleep is important for learning, memory and health, according to Johns Hopkins All Children’s Hospital. Good daytime habits can improve nighttime sleep.
GET MOVING
Physical activity during the day will make it easier for kids to fall asleep at night. Visit hy-veekidsfit.com
for easy, fun workouts that will get the whole family exercising together.
EAT HEALTHY
Feed kids energy-boosting foods during the day like lean protein and produce, and limit sugar and caffeine before bed. Hy-Vee dietitians can help you create a healthy meal plan.
PLAN NAPS
Young children, especially infants, toddlers and preschoolers, need more sleep than older children. Make time for naps to help kids get the sleep they need and avoid overtiredness.
WAYS TO GET KIDS TO SLEEP
Bedtime can sometimes be a struggle, but the right routine will help encourage kids to nod off on time.
A pre-bedtime ritual, such as taking a warm bath or reading a book, can also help kids wind down.
Keep bedtime
and waking time consistent.
Even if bedtime is nonnegotiable, let kids choose their own pajamas (Joe Fresh at Hy-Vee has comfy styles for kids of all ages) or a blanket to sleep with.
Give your child
some choices.
Make the child’s bedroom dark, quiet and cool.
Create a
relaxing bedtime environment.
If they wake up in the night, gently guide them back to their room and leave before they fall asleep.
Teach kids to
self-settle.
How much sleep
do kids need?
0–3 MOs 4–12 MOs 1–2 YRS
3–5 YRS
6–12 YRS
14–17 hours
12–16 hours
11–14 hours
10–13 hours
9–12 hours
Total sleep including naps:
25% to 30%
of infants and children
experience some form of sleep disturbance
As many as
if your child continues to have difficulty
sleeping, talk with your pediatrician.
Too little sleep?
recognize when kids aren’t getting enough sleep at night by their behavior during the day.
Trouble
paying attention,
especially at school or to activities they usually enjoy.
Acting irritable
or grouchy,
or having stronger-than-normal reactions to minor events.
Sleepiness
during the day,
or trouble staying awake throughout the whole day.
Difficulties waking
up in the morning,
such as sleeping through alarms or needing to be woken up multiple times.
Acting
without thinking
or having trouble
using normal problem-solving skills.
TEENS AND SLEEP
Teenagers aged 13 to 18 need 8 to 10 hours of sleep every night, according to the CDC. However, increasing demands on their time from school, homework, activities, friends and
part-time jobs can make it difficult to
get all the sleep they need. Adjusting habits and establishing a sleep
routine can help teenagers get
more good-quality sleep.
GET OUTSIDE
Spending time outdoors in natural sunlight can help keep teens’ natural clocks on track. It’s also a good opportunity to exercise, which can make it easier to fall asleep at night.
STICK TO A SCHEDULE
As much as possible, teens should try to go to bed and wake up at the same time every day, including school nights and on weekends.
AVOID NAPS
Long naps can make it difficult for teens to fall asleep at night. If necessary, limit their afternoon naps to 30 minutes or less, and try to get enough sleep at night to avoid naps.
DRINK LESS CAFFEINE
Cut off caffeine after 3 p.m. Consuming too much caffeine, especially later
in the afternoon
and evening, can
make it difficult to fall asleep.
UNPLUG
BEFORE BED
Avoid screens in teens’ bedrooms, like TVs and computers, and encourage them to turn off all screens half an hour before going to bed.
73%
73%
Blue light from artificial sources, such as smartphone and laptop screens, has the strongest effect in suppressing melatonin (helps regulate the sleep cycle) secretion and disrupting circadian rhythm compared to other light colors.
Screen
time
American Academy of Pediatrics,
aren’t getting enough sleep at night.
of high school students
According to the
The importance of
Sleep for teenagers
Teenagers’ brains are still developing, which makes sleep even more important. Research also suggests sleep may help teens process their emotions, and sleep deprivation has a variety of health and safety issues, including:
Higher risk of self-harm, suicidal thoughts and
suicide attempts.
Increased risk of traffic accidents due to driving while tired.
Increased risk of high blood pressure, diabetes and obesity.
Higher risk of anxiety and depression.
Greater risk of lowered inhibitions, leading to an increase in risky behaviors.
Teens should not use sleeping pills or sleep aids unless recommended
Seeing
the Signs
Not getting enough sleep may affect teens’ behavior:
Tired teens might have trouble concentrating and learning at school.
Lack of sleep can contribute to moodiness and irritability.
Sleep-deprived teens may also start showing symptoms of depression.
Neurons in the brain communicate thoughts and emotions using electrical impulses, which occur as brain waves measured at different frequencies.
Gamma
These fastest brain waves occur when you’re awake and intensely focused or concentrating.
Beta
Dominating the brain when you’re awake and engaged, beta waves indicate a busy or active mind.
Alpha
Occurring when you’re awake but relaxed, alpha brain waves are typically linked to passive attention.
Delta
Low-frequency waves that occur during deep sleep; delta waves dominate during restorative sleep.
Different regions of the brain don’t all transmit the same
brain waves simultaneously.
An EEG, which measures
brain waves, can detect many
different waves at once.
Wave patterns can also be unique for each individual.
Help for
adults
About 70 million people in the United States suffer from sleep disorders. Common sleep disorders include insomnia, sleep apnea, restless legs syndrome and narcolepsy. Discuss your symptoms with a healthcare provider if you suspect you have a sleep disorder.
Risks of
Sleep Deprivation
Regularly getting too little sleep can increase your risk for several health conditions:
People who sleep for less than 7 hours each night are at a higher risk for obesity.
Theta
These waves usually indicate light sleep but also can occur when you’re awake and deeply relaxed.
Risk of Alzheimer’s disease can increase over time due to lack of sleep.
Type 2 diabetes and depression have both been linked to sleep deprivation.
Inadequate sleep in midlife can increase your risk of developing dementia.
Risk of heart disease can increase by up to 48% due to sleep deprivation or poor- quality sleep.
35%
of adults are regularly
not getting enough sleep,
according to the CDC.
Sleeping Better
On nights when counting sheep isn’t enough, Hy-Vee can help you get to sleep.
Improve Sleep Quality
Hy-Vee HealthMarket Melatonin Gummies can help regulate your sleep-wake cycle. Melatonin may also help treat sleep disorders like insomnia.
TopCare Nighttime Sleep Aid Caplets from Hy-Vee can help occasionally for trouble falling asleep. Consult a doctor if sleeping difficulty lasts over 2 weeks.
Relieve sleeplessness
Spritzing a soothing smell, such as NOW Essential Oils’ Peaceful Sleep Blend, before going to bed can be relaxing and calming, which may help you fall asleep quicker.
Fall Asleep Faster
Sources
Common Sleep Disorders
Sleep and Sleep Disorders: Data & Statistics
The Dangers of Sleep Deprivation
Sleep and Sleep Disorders: How Much Sleep Do I need?
Sleep Well — and Reduce Your Risk of Dementia and Death
The Effects of Sleep Deprivation
Is Melatonin a Helpful Sleep
Aid — and What Should I Know About Melatonin Side Effects?
Brain Basics: Understanding Sleep
Stages of Sleep
Pediatric Sleep Disorders
The Importance of Sleep for Kids
Sleep in Toddlers & Preschoolers
Behavioural Sleep Problems in
School Aged Children
Sleep problems may affect children’s behavior
Sleep Basics
stage
2
stage
3
stage
4
stage