Sleep Education

American Academy of Sleep Medicine 

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Make Time to Sleep

You make time for exercise, friends, video games and your favorite shows. But do you make time to sleep?

Along with a balanced diet and regular exercise, sleep is one of the pillars of a healthy lifestyle. Getting the sleep that your body needs will help you be your best self. To get good sleep, you need to set the right bedtime.

A consistent, nightly bedtime helps keep your body on schedule. You should go to bed early enough to get the sleep that your body needs each night.

How much sleep do you need?

Use this calculator to identify an appropriate bedtime. Simply select your age and choose your wake time to see the results. You also can use the slider to see how a change in your wake time affects your bedtime.

Select Your Age

Choose Your Wake Time

The Bedtime Calculator is based on the sleep duration recommendations of the American Academy of Sleep Medicine for children and adults. To promote optimal health, the AASM recommends that teens get 8 to 10 hours of sleep on a regular basis. Adults should sleep 7 hours or more.

How can you make time to sleep?

You’ll be surprised to find that sleep will make time for you. When your body is fully recharged by sleep, you will think more clearly and feel energized. You’ll get more done in less time each day. Sleep will help you maximize the time that you have.

Tips to get started

  • Identify a consistent bedtime that allows you to get the recommended hours of sleep.
  • Make it a goal to be in bed with the lights out by bedtime each night.
  • Set a bedtime alarm to remind you when it is time to get ready for bed.
  • Power down at least 30 minutes before bedtime by turning off your phone, computer, tablet and TV.
  • Silence your cell phone notifications and keep the phone away from your bed during the night.

Don’t settle for less: Be the best you. Let sleep recharge you tonight – and every night.

Get more tips on how to develop healthy sleep habits. Talk to a doctor if you often have trouble falling asleep or staying asleep. Your doctor may refer you to an accredited sleep center for help.

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