The Z Monster

I LOVE to sleep...

And for all those who are like me... below is the number of hours of sleep we need:

Newborns - 14 to 16 hours

Infants - 10 to 14 hours

Children & teenagers - 10 hours

Adults - 8 hours

Pregnant woman - 11 hours

Older adults over 65 - 6 hours

Is Your Lifestyle Ruining Your Sleep?

1. For an afternoon pick-me-up, I often have a:
A. latte

B. Soda

C. Cup of herbal tea

Caffeine is also a stimulant and is present in coffee (100-200 mg), soda (50-75 mg), tea (50-75 mg), and various over-the-counter medications. Caffeine should be discontinued at least four to six hours before bedtime. If you consume large amounts of caffeine and you cut your self off too quickly, beware; you may get headaches that could keep you awake.

2. Nothing ends the day better than a:
A. Cigarette
B. Glass of wine or a beer
C. Glass of milk

A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes with sleep. Stay away from protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep. So milk and cookies or crackers (without chocolate) may be useful and taste good as well.

3. Before bedtime I usually:
A. watch a little TV in bed
B. get my exercise
C. read a good book

One must develop some kind of pre-sleep ritual to break the connection between all the stress and bedtime. This is perhaps even more important for children. These rituals can be as short as 10 minutes or as long as an hour. Some find relief in making a list of all the stressors of the day, along with a plan to deal with them, as it serves to end the day. Combining this with a period of relaxation, perhaps by reading something light, meditating, or taking a hot bath can also help you get better sleep. And don't look at that clock! That tick-tock will tick you off.