Getting a good night's sleep sounds easy enough – until it’s not. Whether it’s due to longer hours at the office, increased social obligations, or difficulty sleeping through the night, getting by on less sleep may seem like the only answer. Over the long term, though, chronic sleep loss can wreak havoc on your mental and physical health.

According to the U.S. National Institute of Neurological Disorders and Stroke, sleep is so important – you spend about one-third of your time doing it – that “getting quality sleep is as essential to survival as food and water.”¹

Research also shows that a chronic lack of sleep, or getting poor quality of sleep, increases the risk of disorders, including high blood pressure, cardiovascular disease, diabetes, depression, and diabetes.² And as you age, your sleep needs change with you. The Centers for Disease Control and Prevention recommend the following hours of shut-eye.³

Age Recommended Hours of Sleep
Newborn 0-3 months 14-17 hours
Infant 4-12 months 12-16 hours per 24 hours (including naps)
Toddler 1-2 years 11-14 hours per 24 hours (including naps)
Preschool 3-5 years 10-13 hours per 24 hours (including naps)
School Age 6-12 years 9-12 hours per 24 hours
Teen 13-18 years 8-10 hours per 24 hours
Adult 18-60 years 7 or more hours per night
Adult 61-64 years 7-9 hours
65 years or older 7-8 hours

Falling a little short? No worries – check out these 5 sleep tips that’ll help put you on the path to better, deeper slumber-filled sleep, improving the quality of your waking life.

1. Power down your devices.

Banish electronics from your bedroom, especially those that emit blue light. It’s too easy to play on your mobile into the wee hours, or check one last email right before bed. Instead, create a space of peace and tranquility. When it’s time to sleep, make sure the room is dark. Power down your devices and use heavy curtains or shades to block out natural lights from the windows, or invest in a nice sleep mask. Consider practicing relaxation techniques like meditation.

2. Be smart about napping.

While napping is great for catching up on loss sleep here and there, it’s not the ultimate solution. Think of naps as an in-a-pinch fix rather than a daily occurrence. Napping should also be limited to 15-20 minutes in the afternoon.

3. Exercise during the day, not too close to bedtime.

For optimal health results, exercise for 150 minutes per week, but be mindful of when you do it. Aim for 20-30 minutes of exercise a day and no later than a few hours before going to bed. Instead of rigorous activity, set a relaxing routine before bedtime. Consider taking a bath, doing light reading, or deep breathing exercises set to soothing tunes to clear your mind.

4. Be smart about what you eat and drink.

Something else that might be disturbing your sleep cycle: your diet. Take a deep look at what you’re eating and drinking – perhaps jot down your intake over the next week and assess. You’ll want to avoid big, heavy meals too late in the evening, as well as limiting caffeine at night.

5. Try to go to sleep and get up at the same time every day.

This is key. Train for good sleep by aiming to go to bed around the same time every day. Likewise, wake up at the same time. It’s tempting to hit the snooze button (over and over again) to squeak out just a little extra sleep. But it’s a bad habit that needs to be broken. Set your alarm for the time you actually need to get up.

Developing good sleep habits can be tough, but the rewards and health benefits are numerous. Remember, if you often have trouble falling asleep or staying asleep, see a doctor. Most sleep disorders can be treated effectively.

 

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John Hancock Life and Long-term care insurance products are issued by: John Hancock Life Insurance Company (U.S.A.), Boston, MA 02116 (not licensed in New York); and in New York by John Hancock Life Insurance Company of New York, Valhalla, NY 10595 (Life insurance) and John Hancock Life & Health Insurance Company, Boston, MA 02116 (Long-term care insurance). Vitality is the provider of the John Hancock Vitality Program in connection with Life insurance policies issued by John Hancock. 

Please consult your insurance agent as to product availability, additional information, costs, and complete details on coverage. Product availability, features, benefits and costs may vary by state. The life insurance policy describes coverage under the policy, exclusions and limitations, what you must do to keep your policy inforce, and what would cause your policy to be discontinued. 

Apple Watch program is not available in New York or Puerto Rico. Apple Watches ordered through John Hancock Vitality may not be shipped to addresses in Guam. Once you become a Vitality PLUS member and complete the Vitality Health Review (VHR), you can order Apple Watch by electronically signing, at checkout, a Retail Installment Agreement with the Vitality Group, for the retail price of the watch. After an initial payment of $25 plus tax, over the next two years, monthly out-of-pocket payments are based on the number of Standard Workouts (10,000 to 14,999 steps) and Advanced Workouts (15,000 steps) or the applicable Active Calorie thresholds. The step counts required for Standard and Advanced Workouts are reduced for members beginning at age 71+. One-time upgrade fees plus taxes apply if you choose (GPS + Cellular) versions of Apple Watch, larger watch case sizes, and certain bands and case materials. For more information, please visit JohnHancockInsurance.com. Apple is not a participant in or sponsor of this promotion. Apple Watch 6 and Apple Watch SE require iPhone 6s or later with iOS 14 or later. Apple Watch is a registered trademark of Apple Inc. All rights reserved.

Vitality Rewards may vary based on the type of insurance policy purchased for the insured (Vitality Program Member) and the state where the insurance policy was issued. John Hancock Vitality Program rewards and discounts are only available to the person insured under the eligible life insurance policy. Rewards and discounts are subject to change and are not guaranteed to remain the same for the life of the policy. 

Premium savings are in comparison to the same John Hancock policy without the Vitality program. Premium savings over the life of the policy will vary based upon policy type, the terms of the policy, and the level of participation in the John Hancock Vitality PLUS program. 

HealthyFood savings are based on qualifying purchases and may vary based on the terms of the John Hancock Vitality program. The HealthyFood program is currently not available in Guam. 

The HealthyMind (Headspace), Hotels.com and Amazon Prime benefits are not available in New York. In New York, entertainment, shopping, and travel rewards are not available and are replaced by healthy living and active lifestyle rewards. 

REI is not affiliated with the John Hancock Vitality Program. REI does not sponsor, endorse or have any responsibility for this promotion.

For Amazon.com Gift Cards, restrictions apply, see Amazon.com/GC-legal. 

Amazon Prime membership available to Vitality PLUS members who have reached Platinum Status for three consecutive program years.

The complimentary Amazon Halo device and three-year Halo membership are only available to new Vitality PLUS Members and are not available with policies issued in New York, Puerto Rico and Guam. At the end of the complimentary Amazon Halo health and wellness membership, charges will apply automatically to the credit card on file with Amazon.com unless the membership is opted out of. Amazon Halo allows Vitality members to earn Vitality Points for physical activity, Halo Sleep and Halo Labs. The Amazon Halo health and wellness membership is required in order to earn Vitality Points for Halo Sleep and the full suite of Halo Labs. Other features of Halo are not eligible for Vitality Points with the Vitality Program. Amazon and all related marks are trademarks of Amazon.com, Inc. or its affiliates.

You must redeem your Amazon Prime Membership Code and agree to the Amazon Prime Terms and Conditions to qualify for Amazon Prime membership. Your Amazon Prime membership automatically renews for the membership fee in effect at the time of renewal plus applicable taxes. You may cancel at any time by visiting Your Account and adjusting your membership settings. Valid credit card required at time of registration if Amazon does not have one on file. Amazon Prime Membership Codes cannot be transferred or resold. For more information about Amazon Prime, visit amazon.com/prime. Amazon.com is not a sponsor of this promotion. 

Products or services offered under the Vitality Program are not insurance and are subject to change. There may be additional costs associated with these products or services and there are additional requirements associated with participation in the program. For more information, please contact the company at JohnHancockInsurance.com or via telephone at 888-333-2659.

Accessing a policy's potential cash value via loans and withdrawals will reduce the death benefit and the cash surrender value, and may cause the policy to lapse. Lapse or surrender of a policy with a loan may cause the recognition of taxable income. Withdrawals in excess of the cost basis (premiums paid) will be subject to tax and certain withdrawals within the first 15 years may be subject to recapture tax. Additionally, policies classified as modified endowment contracts may be subject to tax when a loan or withdrawal is made. A federal tax penalty of 10% may also apply if the loan or withdrawal is taken prior to age 59 1/2. 

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