Research shows that these 6 recommendations outperform all forms of sleep medicine and other sleep treatments. 

 
1. Keep a regular routine, going to bed at the same time each night.
 
2. Be sure your room is at a good temperature for sleeping (suggested temperature is 65F).
 
3. Be sure your room is dark enough and remove electronics that may emit light & sound such as cell phones. 
 
4. If you have trouble falling asleep, walk it out.
 
5. Monitor alcohol & caffeine intake in the hours before bedtime.
 
6. Have a wind down routine, such as brush, book, bed.

 

The Science
  • Many people view sleep as solely a time when their brains shut off and their bodies rest. Research shows that sleep is the time when your brain gets a hug and learns that everything is okay. This is why sleep is an essential component to one's wellness and overall brain health.
  • Sufficient restful Sleep can improve one's learning, memory, emotional, behavioral and physical development.

Age
Recommended Sleep (24 hrs)
Infants (4-12 months)
12-16 hours
Toddlers (1-2 years)
11-14 hours
Preschoolers (3-5 years)
10-13 hours
Elementary School Age
9-12 hours
Teenagers (13-18 years)
8-10 hours
 


Resources

 
National Sleep Foundation (www.sleepfoundation.org)
Healthy Children (www.healthychildren.org)
Healthy Sleep (http://healthysleep.med.harvard.edu/)