Exactly How Much Sleep We Need | Tips for Good Sleep

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