Future

Invest Benefits

Qualitaty
Life Style

SLEEPING Capacity Healthy

HABITS
Energy

Alice Marinho Gomes Codá Cavalcanti Marques

Madeline Martins Bezerra Aragão
Maria Eduarda Cansanção de Oliveira
Higor Rocha de Passos
 H E A L T H Y

Avoid blue light 30 minutes before sleep

Comfort temperature
Meditation

Bedtime routine
Cool temoperature Lower caffeine

Manage worries
HOW TO
IMPROVE Evening walks
SLEEP
Limit daytime naps
HYGIENE Take a melatonin supplement

Get enough exercise

No badtime snacks

Keep your room dark

Relax musics Reduce noise Invest in qualitaly bed and bedding

CDC - Sleep Hygiene Tips - Sleep and Sleep Disorders

 BENEFITS OF GOOD NIGHT SLEEP

INCREASED ENERGY IMPROVE CONCENTRATION BETTER MEMORY

INCREASED LIFE REDUCED RISK OF OBESETY

REDUCED STRESS LEVELS BETTER LIFE-STYLE

REDUCED RISK OF ALZHAIMER´S IMPROVE IMMUNE SYSTEM FUNCTION

Getting enough sleep has a lot of Getting enough sleep helps

proven health benefits. Scientists keep your mind and body
have learned more and more as healthy. Most adults need 7
they've gained a better to 8 hours of sleep each
understanding of the role of sleep. night.
 Healthy sleep duration
1-2 years old
11h-14h 18+
4-12 months 7+ hours
12h- 16h

13-18 years old

9h-12h
 WHAT BAD SLEEPING HABITS CAN CAUSE

DEPRESSION

HIGHBLOOD PRESSURE
BAD SLEEPING
HABITS TYPE 2 DIABETES

INSOMNIA STRESS
Our diary about sleeping habits!
W
E
E
K

Alice
Duda

Madeline

Higor
monday tuesday wednesday thursday friday
SOURCES USED
- slide 1 - CDC - Sleep Hygiene Tips -Sleep and Sleep Disorders

- slide 2- Eight benefits of a good night’s sleep (bupa.co.uk)

- slide 3- How Much Sleep Do We Really Need? | Sleep Foundation
- slide 4 - Headspace-guide to sleep better
- slide 5- Avoid These Bad Sleep Habits For A Better Night’s Rest-Amerisleep

- https://www.healthline.com
- https://www.blockbluelight.com
- https://wellbeing.gov.bc.ca
- https://www.sleepfoundation.org