Sleeping Methods

Sleeping Methods

Sleeping Hours

          According to National Sleep Foundation ( NSF )

          Age                                             Hours

Neonate and Infant ( 0 – 3 Months )     :     14 -17 Hours

Infant ( 4 -11 Months )     :     12 -15 Hours

Toddler ( 1 – 2 Years )     :     11 -14 Hours

Preschool ( 3 – 5 Years )  :     10 -13 Hours

Schooler ( 6 – 13 Years )  :     9 – 11 Hours

Teenage ( 14 – 17 Years ) :    8 – 10 Hours

Younger ( 18 – 25 Years ) :    7 – 9 Hours

Adults ( 25 – 64 Years )    : 7 – 9 Hours

Geriatric ( Above 65 Years ) : 7 – 8 Hours

For Better sleep :

1. Do not smoke or If you have a habit of smoke stop completely.
2. Make the bed room quite and calm during sleeping time.
3. Keep the bed room dark during sleeping.
4. Do not drink Coffee, Tea, Cool drinks after evening time.
5. Sleep daily at same time in the night.
6. Do not sleep in the afternoon, Powernap is enough.
7. Expose the body 30 minutes to sunlight ( Day light ) during morning or afternoon hours, it provides the more sleep in night hours.
8. Drink the warm milk and milk products before sleeping ( Bed time ). Because milk containing tryptophan amino acid it act as sedative and promotes the sleep.
9. Don’t study books, don’t see the television.

10. Don’t Consume alcohol before sleeping.