Getting more sleep is a key part of the equation, but remember that it’s not just about sleep quantity. Pointers for parents can help with teens, specifically, who face a number of unique sleep challenges. If you’re a parent, many of the same tips apply to help children and teens get the recommended amount of sleep that they need for kids their age. Carefully monitoring your intake of caffeine and alcohol and trying to avoid consuming them in the hours before bed.Disconnecting from electronic devices like mobile phones and laptops for a half-hour or more before bed.Minimizing potential disruptions from light and sound while optimizing your bedroom temperature and aroma.Choosing the best mattress that is supportive and comfortable, and outfitting it with quality pillows and bedding.Practicing a relaxing pre-bed routine to make it easier to fall asleep quickly.Sticking to the same sleep schedule every day, even on weekends.Examples of sleep hygiene improvements include: Improving your sleep hygiene, which includes your bedroom setting and sleep-related habits, is an established way to get better rest. While cutting sleep short may be tempting in the moment, it doesn’t pay off because sleep is essential to being at your best both mentally and physically. This means budgeting for the hours you need so that work or social activities don’t trade off with sleep. Start by making sleep a priority in your schedule.
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Once you have a nightly goal based on the hours of sleep that you need, it’s time to start planning for how to make that a reality. Improve Your Sleep Today: Make Sleep a Priority In general, these organizations closely coincide in their findings as do similar organizations in Canada. Other organizations, such as the American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS) have also published recommendations for the amount of sleep needed for adults and children. In total, this process took over nine months to complete. The members of the panel reviewed hundreds of validated research studies about sleep duration and key health outcomes like cardiovascular disease, depression, pain, and diabetes.Īfter studying the evidence, the panel used several rounds of voting and discussion to narrow down the ranges for the amount of sleep needed at different ages. To create these recommended sleep times, an expert panel of 18 people was convened from different fields of science and medicine.
Start with the above-mentioned recommendations and then use your answers to these questions to home in on your optimal amount of sleep.
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