Good Sleep Practices
Your brain wants to have consistency; that’s just the way we are wired. If you make a bedtime schedule that you stick to, your body learns how to fall asleep on its own.
When you are creating a bedtime ritual or routine, it is important to consider a few points.
- Have a regular bedtime
- Set a consistent wake-up time
- Be aware of any stimulants or supplements you take
- No alcohol, dairy products, or cigarettes within 4 hours of bedtime
- Create routines to prepare for bed
- Be consistent
What is Normal Sleep?
Getting a full and restful night’s sleep means:
- You are able to fall asleep almost effortlessly
- Sleep is not interrupted by waking up repeatedly
- You feel refreshed when waking up
Sleep cycles generally take about 90 minutes to complete, and each cycle is made up of five stages of sleep
How Much Sleep Do I Need?
- Newborns (0-3 months) 14-17 Hours
- Infants (4-11 months) 12-15 Hours
- Toddlers (1-2) 11-14 Hours
- Pre-schoolers (3-5) 10-13 Hours
- School-aged Children (6-13) 9-11 Hours
- Teens (14-17) 8-10 Hours
- Young Adults (18-25) 7-9 Hours
- Adults (26+) 7-9 Hours