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George Gaffigan. Make sure they aren't too hot or cold in bed, and that there are no lights or noises to keep them up. If your child is extra sensitive to noise, a fan or white noise machine may help. Know the signs of sleepiness. Watch for clues that your kids are well rested, Owens says.

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Do they wake up easily in the morning when they're supposed to, or do you have to drag them out of bed for school? Are they alert and in a good mood , or do they regularly doze off or act out? If they show these signs of sleepiness during the day, take a good look at their sleep schedule or talk to their doctor about what else you can do. They may sleep from a few minutes to several hours at one time. Babies 4 to 11 months should start to sleep through the night, for 9 to 12 hours at a time.

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They should also take naps throughout the day, ranging from 30 minutes to 2 hours. Toddlers 1 to 2 years need about 11 to 14 hours a day. Most of this should happen at night, but they should also take a nap or naps during the day. Children 3 to 5 should get 11 to 13 hours a night.

Their naps should get shorter and happen less often. Most kids don't nap past age 5. Kids 6 to 13 need 9 to 11 hours of shuteye. Homework and electronic devices keep kids busy at this age, so it's important to set a sleep schedule and enforce a regular bedtime routine.

Teenagers 14 and up need 8 to 10 hours of sleep. Their circadian rhythms shift around the time they hit puberty, so they may find it hard to fall asleep as early as they used to. You can also use other methods, like a brisk walk or a quick round of high-energy squats by your desk, to help renew your energy. Hydrating before going to bed will actually help you avoid waking up due to thirst or uncomfortable leg cramps caused by dehydration throughout the night. Published at www. Ladders has the tools, expertise, and advice to help make you a stronger candidate for top positions. Our products are specifically designed for focused professional who is ready for the next step and wants to continue moving up in their career.

Sign up for the Thrive Global newsletter. Will be used in accordance with our privacy policy. By Isabella Broggini Do you frequently feel sluggish and irritated for no good reason when you wake up in the morning, instead of feeling rested and refreshed? Wake-and-hydrate Do you frequently feel sluggish and irritated for no good reason when you wake up in the morning, instead of feeling rested and refreshed?

Avoid drinking caffeine for a period of 6 hours before going to bed As sleepy as you may feel when 3 p.