Age and condition Average amount of sleep per day
Newborn up to 18 hours
1–12 months 14–18 hours
1–3 years 12–15 hours
3–5 years 11–13 hours
5–12 years 9–11 hours
Adolescents 9-10 hours
Adults, 7–8 (+) hours
Pregnant women 8 (+) hours
We should try to wake up at 4 am .
I enjoy jogging , breathing fresh air, and praying or donating water to the Buddha in the early morning .After that,I uaually read some newspapers online .
Some people like to use that time on preparing my kids’ lunches, on planning for the rest of the day , on exercising or meditating, writing and on reading. By the time 6:30 rolls around, I’ve done many important things more than many people do the entire day.
Early sleeping is like the saving money in the bank. If you sleep early ,you can get up early ,get new energy and extra times and make more money .
1.Have light snack before bed i.e,warm glass of milk which contain tryptophan and it acts as a natural sleep inducer
2.Take a hot bath 90 minutes before bedtime
3.Make sure your bed and bedroom are quiet and comfortable
If light bothers you, wear a slumber mask. If noise bothers you, wear earplugs
4.Exercise at least 4 hours before bedtime
Welcome to all
"I would encourage to implement the development projects in vocational training, promoting adult literacy rate, infrastructure projects, health care ect., at our rakhine state .Government has just two hands which can not cover everything ."Rakhine Student at Philippine
"We want to pursue free trade agreements outside the country . Stronger bilateral trade relations could help Uruguay expand education, improve health care, and generate jobs with adequate salaries.”Tabaré Vázquez ,Uruguay President , 2006 .
"Individually all the adults need to literate and catch international standard education. Improving education is developing our country , training our adults for Human Resource development like Singapore which is country doesn't have too many resources but have many talented adults ." Rakhine Lecture at Yangon University,who is representative for Myanmar at ASEAN youth meeting in 2008 at Thailand .