• Decide what you need to change to get enough sleep to stay healthy, happy, and smart!
• Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep.
• Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up.
• No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep.
• When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!
• Establish a bed and wake-time and stick to it, coming as close as you can on the weekends. A consistent sleep schedule will help you feel less tired since it allows your body to get in sync with its natural patterns. You will find that it’s easier to fall asleep at bedtime with this type of routine.
• Don’t eat, drink, or exercise within a few hours of your bedtime. Don’t leave your homework for the last minute. Try to avoid the TV, computer and telephone in the hour before you go to bed.
• Maintain a regular bed and wake time schedule including weekends. Sleeping more than 1-2 hours more on the weekend can wreak havoc on your circadian rhythms, so a regular wake schedule is important.

• Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
• Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.
• Sleep on a comfortable mattress and pillows.
• Use your bedroom only for sleep and sex.
• Finish eating at least 2-3 hours before your regular bedtime.
• Exercise regularly. It is best to complete your workout at least 2 hours before bedtime, as exercising before you sleep can leave your body too energized to relax.
• Avoid caffeine (e.g. coffee, tea, soft drinks, energy drinks, chocolate) 3-4 hours before bedtime. It can keep you awake.
• Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
• Avoid alcohol close to bedtime.

The amount of sleep you need depends on various factors — especially your age. Consider these general guidelines for different age groups:

Age group	Recommended amount of sleep
Infants	9-10 hours at night, plus 3 or more hours of naps
Toddlers	9-10 hours at night, plus 2-3 hours of naps
School-age children	9-11 hours
Adults	7-8 hours

In addition to age, other factors can affect how many hours of sleep you need. For example:
Pregnancy. Changes in a woman's body during early pregnancy can increase the need for sleep.
Aging. Older adults need about the same amount of sleep as younger adults. As you get older, however, your sleeping patterns might change. Older adults tend to sleep more lightly and for shorter time spans than do younger adults. This might create a need for spending more time in bed to get enough sleep, or a tendency toward daytime napping.
Previous sleep deprivation. If you're sleep deprived, the amount of sleep you need increases.
Sleep quality. If your sleep is frequently interrupted or cut short, you're not getting quality sleep. The quality of your sleep is just as important as the quantity.
For newborns, sleep during the early months occurs around the clock and the sleep-wake cycle interacts with the need to be fed, changed and nurtured. Newborns sleep a total of 10.5 to 18 hours a day on an irregular schedule with periods of one to three hours spent awake. The sleep period may last a few minutes to several hours. During sleep, they are often active, twitching their arms and legs, smiling, sucking and generally appearing restless. Newborns express their need to sleep in different ways. Some fuss, cry, rub their eyes or indicate this need with individual gestures. It is best to put babies to bed when they are sleepy asleep. They are more likely to fall asleep quickly and eventually learn how to get themselves to sleep. Newborns can be encouraged to sleep less during the day by exposing them to light and noise, and by playing more with them in the daytime. As evening approaches, the environment can be quieter and dimmer with less activity. 

Sleep Tips for Newborns

• Observe baby's sleep patterns and identify signs of sleepiness.
• Put baby in the crib when drowsy, not asleep.
• Place baby to sleep on his/her back with face and head clear of blankets and other soft items.
• Encourage nighttime sleep.