Age Group |
Recommended Hours of Sleep Per Day |
18 - 60 years |
7 or more |
61 - 64 years |
7 - 9 |
65+ |
7 - 8 |
|
Use blackout shades and eye masks to block light and Keep the temperature between 60-75 degrees |
Ease the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed |
|
If you're not asleep after 20 minutes, get out of bed and do something relaxing |
Finish dinner several hours before bedtime and avoid foods that cause indigestion |
| Nap early or not at all |
Keep a consistent sleep schedule |
|
Drink enough water to keep from waking up thirsty - but not so much and so close to bedtime that you will be awakened with the need to use the restroom |
Try to finish exercising at least 3 hours before bed or work out earlier in the day |
| Try to resolve worries or concerns before bedtime by jotting down what's on your mind and then setting it aside until the next day | Budget time for sleep by building time for it into your schedule |
| Set an alarm to go to bed | Avoid alcohol since it can lower sleep quality |
| Adjust your schedule gradually if you need to change your sleep schedule. | Reserve your bed for sleep and sex only so you create a strong mental association between your bed and sleep |
| Quit smoking because nicotine is a stimulant | Increase bright light exposure during the day keep your circadian rhythm healthy |
The Sleep Revolution: Transforming Your Life, One Night at a Time by
Delves into the sleep revolution that is happening all across the world - a revolution that can transform our lives.
Why We Sleep: Unlocking the Power of Sleep and Dreams by
Director of UC Berkeley's Sleep and Neuroimaging Lab--reveals his groundbreaking exploration of sleep
