While the number of hours of sleep a person needs can vary depending on who you ask, your sleep routines should be conducive to getting the best and most restful sleep possible. Below we give a breakdown of the best sleep routines for babies, children, teenagers and adults.
Sleep Routines for Babies & Children
Children thrive when schedules are in place. Creating winning sleep routines is no different. Follow the same set of activities each evening before bed. That could include dinner, quiet play, taking a bath, reading a story and then finally bedtime. Dim your household lights in the evening to help ease the brain into nighttime or sleep mode. It’s recommended to avoid television and electronics 30 minutes before bed, so reading books or sharing stories is a great way to help your child relax and fall asleep. You should keep their bedtime and the time they get up consistent as well.
Sleep Routines for Teens
While having a schedule is still important for teenagers, they should develop healthy sleep routines and habits that will stick with them into adulthood. These include avoiding caffeine before bed, sleeping in no more than two hours past their normal wake-up time, creating a bedtime routine, and winding down from the day without electronics. Although your teen may want to be independent, encourage them to choose water over energy drinks, get up at a reasonable time on the weekends and create a nighttime ritual that helps them fall asleep and stay asleep.
Sleep Routines for Adults
As an adult, your day may feel like it never ends and you simply don’t have enough time to do everything you need to do. It’s absolutely crucial that you put everything away before bedtime and find a way to relax your brain and body. Leave your phone outside your bedroom so you’re not tempted to check it. Stop answering work emails and hour before bed and put your computer away 30 minutes before you plan to go to sleep. Have a bedtime snack if you’re hungry just before you usually go to sleep, but make sure it’s a light one.Try a piece of fruit, a glass of milk, or cereal. Avoid heavy meals and spicy foods, as they will speed up your metabolism and keep you awake. In addition to creating healthy sleep routines, you need to stick to them in order to make them a permanent part of your life and improve your sleep. Successful, productive days start the night before with restful, restorative sleep.
