Sleep More! Top Ten Tips from the Sleep Doc
Brains in Children and Adults Need Rest for Optimal Performance

With homework mounting, phones ringing and so many tempting TV shows to watch at night, children and parents alike are challenged to get enough sleep.  Sound familiar? Not to worry. Follow these 10 tips from CNNH Sleep Physician, Ralph Gallo, MD, and lull yourself into blissful and much needed sleep that could improve your memory, your game performance and perhaps even your outlook on life!
  • Don't eat dinner too close to bedtime.
  • Get homework/work done well before bedtime.
  • For younger children, have a pleasant, quiet routine before bedtime. 
  • The hour before bedtime should be relaxing.
  • Turn off electronic devices and screens at least 60 minutes before bedtime.
  • For adolescents: no tweeting, texting or posting 60 minutes before bedtime.
  • The bedroom is for light reading, light music and sleeping (no electronics!)
  • Leave worries and troubles outside of the bedroom.
  • Family time (with parents, kids and pets) is healthy to have before the day ends.
  • Melatonin (even the kind already in the brain) is the hormone of darkness. It does not work in the light!
Review the chart below (contributed by the National Sleep Foundation) to make sure you and your family are getting the recommended amount of sleep daily:


For more information on sleep evaluations and the importance of healthy sleep habits on the brain, please visit our website.