Understand your sleep

  • Sleep is a key indicator of overall health and well-being. We spend up to one-third of our lives asleep, and the overall state of our “sleep health” remains an essential question throughout our lifespan.
  • Stimulants like coffee, energy drinks, alarm clocks and external lights can interfere with our natural sleep/wake cycles

Depending on your age, the recommended sleep time may vary:

  • Newborns and infants (0-11 months): 13-16 hours/day
  • Toddlers (1-2 years): 11-14 hours/day
  • Preschoolers and school age children (3-13 years): 9-12 hours/day
  • Teenagers and young adults (14-25 years): 7-10 hours/day
  • Adults (26+ years): 7-9 hours/day

Difficulty sleeping can be caused by:

  • Stress
  • Depression
  • Varying work schedule
  • Sleep disorders

Symptoms of poor sleep:

  • Fatigue
  • Irritability
  • Forgetfulness
  • Difficulty concentrating
  • Lack of motivation
  • Increased appetite and cravings
  • Diminished libido

For better sleep, follow these simple, effective sleep tips:

  • Stick to a sleep schedule, even on weekends
  • Practice a relaxing bedtime ritual
  • Exercise daily
  • Ensure that your bedroom has ideal temperature (60-67 F), sound, and light (avoid artificial light)
  • Stay away from sleep stealers like caffeine and alcohol close to bedtime
  • Turn off electronics before bed
Source: National Sleep Foundation

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