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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