How to Get Your Dream Night of Sleep

Sleep is a foundational part of our health and wellness. Research shows that getting a good night sleep improves our mood, energy, motivation, immune function, exercise performance, and productivity.

On the other hand, losing sleep increases risk for depression, medical concerns (e.g., heart disease, metabolic conditions), job stress, poor school performance, and chronic pain conditions--like migraines and back pain.

How much sleep should you and your family be getting?

The American Academy of Sleep Medicine recommends the following guidelines based on age:

• Ages 4-12 months: 12-16 hours (including naps)

• Ages 1-2 years: 11-14 hours (including naps)

• Ages 3-5 years: 10-13 hours (including naps)

• Age 6-12 years: 9-12 hours

• Age 13-18 years: 8-10 hours

• Adults: 7 hours or more

How can I improve my sleep?

Keep reading for science-backed strategies known to help us: 1) fall asleep faster; 2) stay asleep throughout the night; and 3) wake up feeling energized and ready for the day.

DO

1. Try to go to bed at the same time each night

2. Get up at the same time each morning

3. Get regular exercise

4. Go outdoors to get light and fresh air during the day

5. No screens 60 minutes before bed

6. Make sure your room is at a comfortable temperature

7. Keep your room quiet and dark while sleeping

8. Use your bed ONLY for sleep and sex

9. Do some relaxation exercises before bed

10. Develop a regular bedtime routine – do the same things each night to cue your body that it is time to sleep (e.g., bathe, put on jammies, brush your teeth, etc.)

11. Chat with your doctor about the possibility of adding melatonin to your nighttime routine to facilitate sleep onset

DO NOT

1. Take naps during the day (unless you're a little one)

2. Exercise right before bed

3. Sleep with an electronic device in your bed

4. Do something exciting right before bed (browse social media, watch a suspenseful TV show, play video games, get into an argument with someone)

5. Have caffeine after lunch time

6. Go to bed too hungry or too full

Interested in learning more? Check out the America Academy of Sleep Medicine's Sleep Education site to learn more about the science of sleep and promoting a great night of sleep for all ages.