03/18/2026
💤 Sleep Strategies — Key Points
⏰ Recommended Sleep by Age
Infants: 12–16 hrs (with naps)
Ages 1–2: 11–14 hrs
Ages 3–5: 10–13 hrs
Ages 6–12: 9–12 hrs
Teens: 8–10 hrs
Adults: 7–9 hrs
⚠️ Common Causes of Poor Sleep
Behavioral (habits, routines)
Physical (pain, reflux, hormones)
Environmental (light, noise, temperature)
🛏️ Sleep Environment Tips
Keep room cool (60–67°F)
Dark, quiet, and clutter-free
Use calming colors (blue/green)
Consider relaxing scents (lavender, jasmine, sandalwood)
Comfortable mattress/pillow
🌅 Light & Circadian Rhythm
Get morning sunlight (before 10am)
Spend 5–30 min outside at sunrise/sunset
Avoid artificial light at night
Stop screens 1–2 hours before bed
🧠 Hormones & Nutrition
Melatonin helps sleep; cortisol helps wakefulness
Support melatonin naturally with:
B vitamins, magnesium, zinc
Adequate vitamin D
Eat anti-inflammatory, low–glycemic foods
Avoid caffeine within 12 hours of bedtime
💊 Supplements & Caution
Melatonin can help short-term but may cause:
Daytime sleepiness, headaches, vision changes
Possible medication interactions (e.g., SSRIs)
Concerns with long-term use
Prefer natural food-based support when possible
🧘 Helpful Add-ons
Massage, essential oils
Meditation, acupuncture
🩺 When to Seek Help
Trouble falling/staying asleep or early waking
Possible causes: hormones, sleep apnea, medical issues
May need lifestyle changes, therapy, or medical treatment. Call us at 847-548-7337
