The time you go to bed affects your health, focus, and energy. A good bedtime routine ensures you get enough sleep to wake up refreshed and ready for the day.
Infants need 12-16 hours of sleep daily. A bedtime between 6-8 PM is ideal, as it helps them stay rested and align with their natural sleep-wake cycles.
Young children need 9-12 hours of sleep. Bedtime should be between 7-9 PM. Consistent sleep helps with their growth, learning, and overall health.
Reduce noise by using earplugs or a white noise machine. A quiet environment helps you stay asleep longer and wake up feeling more refreshed.
Teens need 8-10 hours of sleep, but their body clocks naturally shift later. An ideal bedtime is 9-11 PM to support focus and mood during their busy days.
Use lavender or chamomile essential oils in a diffuser. These scents are known to promote relaxation and create a soothing atmosphere for better sleep.
Older adults need 7-8 hours of sleep but may wake earlier. A bedtime of 9-10 PM helps them maintain energy and health throughout the day.