Better Bedtimes

According to the National Sleep Foundation, infants on up to adults all have their own varying amounts of sleep they need to be most effective.  Recommended amounts for newborns to 2-month-olds are 12 to 18 hours of sleep; infants 4 to 11 months old need 12 to 15 hours. Toddlers 1 to 2 years old need 11 to 14 hours of sleep, while preschoolers 3 to 5 years old generally need 10 to 13 hours. Grade school 6- to 13-year-olds need nine to 11 hours of sleep each night, while those delightfully unpredictable (shall we say irrational?) teenagers need a full eight to 10 hours nightly. Finally, adults from age 18 on up need a good seven to nine hours of shut-eye. 

Now that we know what we need, let’s face the harsh reality. This NEVER happens! In most of our cases, we’re lucky to get a quick power nap in. So with a little help from the foundation and a little test drive on my family, I found that these tricks work pretty well:

1.Watch what you eat and watch where you sleep.

While a quick stop for pizza may seem convenient, fast food may not be the best choice for your body and its functionality. The National Sleep Foundation warns that eating big or spicy meals within a few hours of bedtime can make for an uncomfortable belly and hinder sleep. So stick with a light snack if you’re getting close to bedtime. This rule goes for the big kids and the little ones!   

Where you sleep also can affect the amount of sleep you get and how well you sleep. Comfortable mattresses and pillows are ideal, and room arrangement is important too. With little ones, it’s important to not have too much going on in the bedroom. Toys and lights are fun for playtime, but make sure they go away in a chest or a closet at night, especially before bed. For older children, teens and adults, electronics are the kryptonite. Completely removing them from eye’s view is what I found to be most effective. Out of sight, out of mind.

2.Exercise often.

Exercise doesn’t have to be a chore. In fact, you’re doing your body a service! More movement means more blood flow. The more regulated your blood flow, the better your body operates. This is important for bedtime, because your body and your brain are naturally ready to rest. You won’t need Netflix or Hulu to fall asleep.

3.Strict scheduling.

If sleeping at night is difficult for you or your kids, try scheduling it! Avoid that midday nap and get the good stuff when it’s time. Set a time for “Lights Out.” Your body has a routine, and being strict about it helps you and your lifestyle remain consistent. This practice works for kids too. If they know bedtime is at 7:00, you can hold each other accountable. From there, things will just fall into place.

And finally,

4.Take a step back…

Caffeine and sugar may feel great going down but can completely disrupt your body’s functionality. That burst of energy is not worth the crash later. Trust me. I understand the Monday struggle—just give decaf with minimal or no sugar a try instead of your normal dark roast. For children and young adults, try switching to sugar-free or organic lunch products. Your bodies, your brains and your new rest routine will be thankful for it! 4

Jessica Samuel is a St. Louis native that now lives in Kansas City. She’s a photographer, freelance writer and graduate student.

As always, please consult your health care provider with any questions or concerns.