– Preschool (3-5 years): 10-13 hours
– School age (6-13 years): 9-11 hours
– Teenagers (14-17 years): 8-10 hours
– Young adults (18-25) 7-9 hours
– Adult (26-64): 7-9 hours
– Older adult (65 or more) 7-8 hours
Source: Sleep Foundation
WHAT CAN I DO TO IMPROVE MY SLEEP?
1) Limit screen time to an hour before bed
Our body has an internal “clock” in the brain that regulates our circadian rhythm.
Cell phones, laptops, and televisions emit blue light, which sends signals to our brains to keep us awake.
2) Address your “crazy mind”.
Take five to ten minutes before bed to sit down in a notebook and jot down a list of everything you need to do the next day.
3) Avoid caffeine after 12pm
If you want a hot drink in the afternoon or evening, grab a decaffeinated tea or coffee.
4) Maintain a cool bedroom temperature
Keep bedroom thermostats around 18°C. In Spring/Summer, try sleeping with the bedroom window open to lower the temperature and improve ventilation.
5) Limit alcohol consumption in the evenings
While you may fall asleep more easily at first, you’ll wake up more frequently during the night and have poorer deep sleep overall.
6) Supplement vitamin D
Vitamin D plays a role in sleep. Vitamin D is widely available online and in most pharmacies.
If you are unsure if this is appropriate or how much you need, consult your GP.
7) Make sure you get enough magnesium and zinc
Foods high in magnesium include spinach, kale, avocado, bananas, cashews, and seeds.
Foods high in zinc include meat, oysters, shrimp, cheese, cooked lentils, and dark chocolate (over 70%).