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Most people do not feel
that they’ve rested well, or enough, when it’s time to rise in the morning. The
good news is, there are things we can do to improve our sleep. While we
don’t all need the exact same amount of sleep, a study by the National Sleep Foundation
Scientific Advisory Council provides recommended sleep amounts by age.
In this email, we review
your basic sleep news and highlight a few things that YOU can do to help
achieve good rest every night.
Newborns (0-3 months):
14-17 hours each day
Infants ( 4-11 months):
12-15 hours each day
Toddlers (1-2 years):
School age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Younger adults (18-25):
Adults (26-64): 7-9 hours
Older adults (65+): 7-8 hours
In addition to the sleep
need ranges above, many other factors can play a part in your sleep needs and
the quality of sleep you achieve. The first step is to "prepare for
sleep." Beyond our “getting ready for bed routine,” think about your surroundings
and bedtime rituals. Studies have shown that these 3 tips below may help
improve your quality of sleep.
1) Get the Right Lighting
Soft white lighting is good
for shutting down our brains. Dim the lights or just have one or two lamps lit
within an hour of bedtime. Around this time also shut off electronics,
including the TV! Electronic screens, such as the TV, tablets, phones and
computers emit a blue light that restricts our production of melatonin.
Melatonin is a chemical that human bodies produce to control our sleeping and
waking cycles. So, be sure to "unplug" at night.
2) Find a Comfortable Temperature
When falling asleep, your
body temperature lowers. For adults, lowering the temperature of your bedroom
to 60-67 degrees can help that happen more quickly. Infants and young children
do better with a temperature of 65-70 degrees. The best environment for sleeping
is a place that is cool, dark and quiet.
3) Mind Your Bedtime Food and Drink
What you eat and drink late
in the day can have a huge impact on the quality of sleep you achieve. Good
evening snacks include whole grain crackers, nuts (including walnuts, almonds
and cashews). Avoid caffeinated drinks in the evening and try not to
each too close to bedtime.
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