The needs of our body change the older we get. The National Sleep Foundation has issued the following sleep guidelines for people separated by age groups:
Sleep for Infants
- 2 months 10.5 – 18 hours
- 2-12 months 14-15 hours
Sleep for Toddlers/Children
- 12-18 months 13-15 hours
- 18 months to 3 years 2-14 hours
- 3-5 years 11-13 hours
- 5-12 years 9-11 hours
Sleep for Adolescents
- 8.5-9.5 hours
Sleep for Adults
- 7-9 hours
Tips for Good Sleep
- Warm up. Take a warm bath, add blankets to the bed, raise the temperature in the bedroom, or wear socks to bed.
- Get tired. Regular exercise (at least 30 minutes per day) can promote good sleep – as long as you exercise four to six hours before bedtime.
- Darken the room. Dim the lights, draw the curtains, and turn off the television or computer.
- Avoid caffeine and nicotine for four to six hours before bedtime. Likewise, don’t drink alcohol before bed – though initially relaxing, it has been proven to disrupt sleep.
- Stick to a schedule. Go to bed – and rise each morning – at the same time. Your body will become accustomed to a certain sleeping schedule and you’ll get better quality rest.
- No naps. If you must nap, do so during mid-afternoon and limit to 30 minutes or less.
- Use the bed only for sleeping. Don’t do television or do work in bed – maintain the mental association between the bed and rest
