SLEEP & REST

Stages of Life
Sleep We Need SleepWe Get Deep Sleep We Get

Newborn

20 hrs

20 hrs

4 1/2 plus hrs

Child

10-12 hrs

10-12 hrs

21/2 hrs -3 hrs

Teen

10 hrs

6 hrs

1 1/5 hrs. - 1 1/2 hrs

Age 20-49

7-9 hrs

less than 7 hrs

1 - 1 1/2 hrs

Age 50+

6-7 hrs

5 - 7 hrs

3/4 hour

HOW TO KNOW IF YOU ARE NOT GETTING ENOUGH SLEEP

1. you rely on your alarm clock to wake you up

2. you have trouble staying awake during boring events (you should be restless)

3. you sleep longer on the weekends

4. you often feel drowsy or even dose off during the day

METHODS OF GETTING A BETTER NIGHTS SLEEP

1. Set a regular go to bed time and wake up time

2. Take a warm bath before bed

3. Wind down with soothing music, reading or watching tv

4. Create a cool room (65 degrees)

5. Choose a room without windows to sleep in

6. If you have windows choose dark curtains, wear blinders and install shades on windows

7. Get 30 minutes of exercise every day

8. Get 45 minutes of bright sun light

9. Get up rather than toss and turn

10. Talk out your problems before you go to bed, don't think about them in bed

Stages of Life	Sleep We Need	SleepWe Get	Deep Sleep We Get
Newborn	20 hrs	20 hrs	4 1/2 plus hrs
Child	10-12 hrs	10-12 hrs	21/2 hrs -3 hrs
Teen	10 hrs	6 hrs	1 1/5 hrs. - 1 1/2 hrs
Age 20-49	7-9 hrs	less than 7 hrs	1 - 1 1/2 hrs
Age 50+	6-7 hrs	5 - 7 hrs	3/4 hour