How much do you love these extra hours of sunshine in the evening?! However, if you’re at all like me, that now means not winding down until much later in the evening, going to bed much later and consequently getting less sleep! It is a natural progression with the later daylight to feel more energized later in the evenings, so now more than ever we have to be extra careful to ensure we still get adequate zzz’s to maintain a sane and clear mind!
So exactly how much sleep do you and your family need?
According to The National Sleep Foundation:
- School-age children (5-10 years) need 10-11 hours of sleep daily.
- Teens (10-17 years) need 8.5-9.25 hours of sleep daily.
- Adults need 7-9 hours of sleep daily.
Easier said than done, right? We know how you feel. Here are some helpful tips from the Cooper Institute to make those better sleep habits become a reality:
- Exercise in the morning. New research suggests that exercising in the morning helps improve quality of sleep more than exercising in the afternoon or evening. If you can’t exercise in the morning, finish working out at least 3 hours before bedtime.
- Establish a regular sleep and wake time, even on the weekends
- Create a regular, relaxing bedtime routine about an hour before you plan to sleep (soaking in a hot bath, listening to soothing music)
- Avoid alcohol and caffeine close to bedtime
- Create a sleep-conducive environment that is dark, quiet and comfortable
- Finish eating at least 2-3 hours before your regular bedtime
- Use your bedroom only for sleep (do not watch TV, use a computer, or read in bed)
Incorporate these tips in to your routine and you’ll be counting sheep in no time!
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