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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



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