– Preschool (3-5 years): 10-13 hours
– School age (6-13 years): 9-11 hours
– Teen (14-17 years old): 8-10 hours
– young adult (18-25) 7-9 hours
– Adult (26-64): 7-9 hours
– Elderly (65 or over) 7-8 hours
Source: Sleep Foundation
WHAT CAN I DO TO IMPROVE MY SLEEP?
1) Limit screen time to an hour before bed
Our bodies have an internal “clock” in the brain, which regulates our circadian rhythm.
Mobile phones, laptops and televisions emit blue light, which sends signals to our brain to keep us awake.
2) Address your ‘racing mind’
Take 5-10 minutes before you go to sleep to sit down with a notebook and write a list of everything you need to do the next day.
3) Avoid caffeine after 12:00 pm
If you want a hot drink in the afternoon or evening, opt for a decaf tea or coffee.
4) Keep a cool temperature in the bedroom
Keep bedroom thermostats at around 18°C. During spring/summer try to sleep with your bedroom window open to reduce the temperature and increase ventilation.
5) Limit alcohol at night
While you may initially fall into a deep sleep more easily, you later wake up frequently during the night and have poorer deep sleep overall.
6) Vitamin D Supplement
Vitamin D plays a role in sleep. Vitamin D is widely available online and at most drug stores.
If you are unsure if this is appropriate or how much you need, please seek the advice of your GP.
7) Ensure a Sufficient Intake of Magnesium and Zinc
Foods rich in magnesium include spinach, kale, avocado, bananas, cashews, and seeds.
Foods high in zinc include meat, oysters, crab, cheese, cooked lentils, and dark chocolate (more than 70%).