How to Sleep like a Baby

By: Megan Lambert

On average, 1/3 of your life is spent sleeping.

That’s approximately 25 years of your life!

If you wake up in the morning feeling unrested, read the following sleep recommendations for the amount you should be getting, as well as practical habits to include in your nightly routine.

How much sleep do you need each night?

School aged children (6-13) 9-11 hours
Teenagers (14-17) 8-10 hours
Younger adults (18-25) 7-9 hours
Adults (26-64) 7-9 hours
Older adults (65+) 7-8 hours

**According to the National Sleep Foundation recommendations.

Sleep deprivation causes:

  • An increase in stress hormone (cortisol) production
  • An exhausted immune system, which increases the potential for physical illness
  • An increase in fat production instead of lean muscle
  • Brain fog and irritability
  • Increased risk of depression

6 ways to improve your sleep quality:

  1. Sleep in a dark, quiet room.
  2. Use a regular alarm clock instead of your phone.
  3. Keep a notepad by your bed and write down your to-do list and any nagging thoughts before you go to bed.
  4. Keep your phone in another room so you aren’t distracted by late-night text messages and emails.
  5. Read, journal, or listen to music to quiet down before bed.
  6. Ask your doctor about safe and natural sleep-promoting supplements