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How Much Sleep Do You Need?

Saturday, November 5, 2016

Are you getting enough sleep? Have you ever wondered how much sleep is recommended for you to ensure proper health and wellness?  Ellis’ Sleep Disorders Center has recommendations for the amount of sleep for different ages:

Infants – 14 hours of sleep spread throughout the day

Toddlers – 12 hours of sleep, including naps

Preschoolers – 11 hours of sleep

School Age Children – 10-11 hours of sleep

Tweens (Ages 9-12) – 10 hours of sleep

Teens – 9 hours of sleep

Adults – 7-8 hours of sleep


If you aren’t getting enough sleep, try some of these helpful tips:

  • Go to sleep and wake up at the same time every day. Don’t try to catch up on sleep on the weekends.
  • Avoid caffeine in the evening or several hours before you go to sleep.
  • Avoid exercise 2-4 hours before you go to sleep.
  • Avoid eating a meal 2-3 hours before sleep as it increases risk of reflux. Also try to avoid heavy, fatty or spicy foods.
  • Foods that help promote sleep include carbohydrate and dairy rich foods such as cereal and milk, yogurt, cheese and crackers.
  • Avoid fluids before bedtime to reduce trips to the bathroom.
  • Restrict alcohol consumption to at least four hours prior to bedtime and restrict tobacco use 2-3 hours before you go to sleep.
  • Avoid any media time 1-2 hours before you go to sleep. This includes computers and phones.
  • Keep your room dark and at a comfortable temperature.

Ellis’ Sleep Disorders Center offers diagnosis and treatment for sleep-related problems. Learn more, request an appointment or take an online sleep assessment by clicking a link below.

  Request an Appointment   Online Sleep Health Assessment   Ellis Sleep Disorders Center

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Ellis Medicine
1101 Nott Street
Schenectady, NY 12308