3 – Improve the quality of your sleep
On average, French people sleep less than seven hours per night, the minimum recommended by health practitioners for proper recovery. What is the reason for this lack of sleep? Many factors, such as a delayed bedtime due to a long time spent in front of screens, getting up earlier and earlier to go to work, or even difficulty falling asleep that may be linked to anxiety, for example. Therefore, many adults constantly feel tired. Even more worrying, a lack of sleep also affects adolescents and even children. Yet, sleep is essential for child development.
After staying up late during the last weeks of the year, it is essential that children, adolescents, and adults resume a sleep regimen for longer and better quality sleep.
Here are the recommended sleep times according to age:
0 to 3 months: 14 to 17 hours of sleep
4 to 11 months: 12 to 15 hours of sleep
1 to 2 years: 11 to 14 hours of sleep
3 to 5 years: 10 to 13 hours of sleep
6 to 13 years old: 9 to 11 hours of sleep
14 to 17 years old: 8 to 10 hours of sleep
18 to 25 years old: 7 to 9 hours of sleep
26 to 64 years old: 7 to 9 hours of sleep
Over 64: 7 to 8 hours of sleep
National Sleep Foundation recommendation, 2019
For adults who are not getting the recommended hours of sleep, who have trouble falling asleep, or who wake up at night, it may be wise to turn off all screens at least one hour before bedtime. Relaxing music, a soothing book, or even a short, guided meditation are strongly recommended to help fall asleep and get more restful sleep.
For all parents who find it difficult to put their children to bed at a suitable time, it is recommended to ban all overly active games at least two hours before bedtime. Establishing a bedtime ritual before going to bed also allows the brain to gradually prepare to fall asleep. Finally, there are natural solutions to improve the quality of children’s sleep and help them fall asleep. Lavender, Marjoram, Hawthorn, and Chamomile extracts are particularly well recognised for their effects on sleep.