Sleep Hygiene

Hannah Sherman, Community Health Intern, Sarah Goldring, Extension Agent,, Gina Crist, Extension Community Health Specialist,

A third of US adults report that they usually get less than the recommended amount of sleep. Not getting enough sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression—that threaten our nation’s health. Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep. Read further to learn the recommended amount of sleep for your age and tips on how to better your sleep hygiene. One thing you can try to do this week is keep a sleep log with the time you go to sleep and the time you wake up. See how consistent you are!


How Much Sleep Do I Need?

Age Group Recommended Hours of Sleep Per Day


(0-3 months)

14-17 hours


(4-12 months)

12-16 hours per 24 hours (including naps)


(1-2 years)

11-14 hours per 24 hours (including naps)


(3-5 years)

10-13 hours per 24 hours (including naps)

School Age

(6-12 years)

9-12 hours per 24 hours


(13-18 years)

8–10 hours per 24 hours


(18-60 years)

7 or more hours per night


(61-64 years)

7–9 hours


(65+ years)

7–8 hours


Tips for Better Sleep

  • Be consistent- Go to bed at the same time each night and get up at the same time each morning, including on the weekends
  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
  • Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
  • Avoid large meals, caffeine, and alcohol a few hours before bedtime
  • Get some exercise- Being physically active during the day can help you fall asleep more easily at night

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