Sleep - It's Essential!

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Tips for Getting a Good Night's Sleep
  • Keep a regular sleep schedule. Go to bed and get up at approximately the same time each day.
  • Avoid drinking caffeine, alcohol and nicotine 1-2 hours before bedtime.
  • Create a comfortable sleeping environment. Dark, quiet and a cool temperature is the ideal setting.
  • Avoid stimulating activities for two hours before bedtime.
  • Avoid eating too closely to bedtime - no closer than 2 hours before. Have a light snack 1 1/2 - 2 hours before bed to prevent hunger such as a Greek yogurt or other protein-containing food to keep you satisfied.
  • Avoid frequent daytime naps, which may disrupt sleep at night.
  • Follow a relaxing bedtime ritual to help calm you from your busy day. Try reading, meditiation or a warm bath.
  • Use the restroom right before going to bed and avoid drinking too much fluid too close to bedtime. Instead, spread your water consumption out throughout the day.
  • If you don't fall asleep within 20 to 30 minutes, get up and go to another room for a half hour.
  • Consult a sleep specialist if you're finding your rest to be continually disrupted by snoring, sleep apnea or any other postenially serious condition.

How Much Sleep Do We Need?

Newborns (0 to 2 months): 12 to 18 hours
Infants (3 to 11 months): 14 to 15 hours
Toddlers (1-3 years): 12 to 14 hours
Preschoolers (3 to 5 years): 11 to 13 hours
School-Age Kids (5 to 10 years): 10 to 11 hours
Teens (10 to 17 years): 8.5 to 9.25 hours
Adults (18 years and up): 7 to 9 hours

Source: National Sleep Foundation

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