Babies and children to two years old require between 11 and 17 hours of sleep, including nights and naps. School-aged children up to age 17 require eight to 13 hours of sleep. Young adults and adults require seven to nine hours of sleep. Adults over 65 require seven to eight hours of sleep. [2] X Trustworthy Source FamilyDoctor. org Family-focused medical advice site run by the American Academy of Family Doctors Go to source
Sticking to this gradual adjustment is important even on the weekends. Staying up too late or sleeping in will make it harder for your body to set a new schedule. [6] X Research source
If you follow your bedtime routine strictly, you can eventually stop using an alarm. Your body will wake when you feel rested.
Successful bedtime routines can include a warm bath or shower, stretching, yoga, personal hygiene, meditation, deep breathing, reading or writing. Choose the habits that work best for you.
Include light snacks and a lunch rich in protein to make you feel fuller longer. Have a light dinner, since you are going to generally use fewer calories at night. Eat your dinner at least three hours before you go to bed, so that you don’t suffer from heartburn or reflux. [11] X Expert Source Sari Eitches, MBE, MDIntegrative Internist Expert Interview. 3 April 2020.
Alcohol, nicotine and even chocolate can have stimulating effects that prevent good sleep.
Try light exercise like stretching or yoga before bed.
