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Stress doesn’t stop when the sun goes down! Stress often creeps into the night, keeping people awake when they should be peacefully sleeping. Other “sleep stealers” include: indigestion, emotional upsets, caffeine or alcohol late in the day, pain or illness, certain medications, and exercising too close to bedtime.

Stress often creeps into the night, keeping people awake when they should be peacefully sleeping. Other “sleep stealers” include: indigestion, emotional upsets, caffeine or alcohol late in the day, pain or illness, certain medications, and exercising too close to bedtime.

Rest assured poor sleep doesn’t have to be a way of life, you can regain more refreshing slumber with these tips: Establish a regular bedtime routine, give yourself some time to unwind and follow the same sequence of steps every night.
In the late afternoon and evening, avoid foods and drinks that contain caffeine. Keep in mind that alcohol can disrupt sleep. Don’t eat dinner within two or three hours of bedtime. Exercise regularly, but do so at least three hours before going to bed. Make your bedroom as comfortable, dark and quiet as you can.

We all have unique sleep needs and as we grow older, our sleep patterns tend to change with us. In general, here’s how much sleep people need at various ages: Infants 0 to 2 months -- 10 ½ to 18 hours, including naps. 2 to 12 months – 14 to 15 hours, including naps. Toddlers/Children – 12 to 18 months -- 13 to 15 hours, including naps. 18 months to 3 years – 12 to 14 hours, including naps. 3 to 5 years – 11 to 13 hours, including naps. 5 to 12 years – 9 to 11 hours. Adolescents -- 8 ½ to 9 ½ hours. Adults – 7 to 9 hours.

Let your doctor know if pain, illness or medication seems to be disrupting your sleep. And if you have a sleep problem that lasts longer than a week, check in with your doctor. Medication or other treatment may help.