If possible, set up a sleep schedule in which you lay down for bed at the same time each day-even on weekends. Next, you’ll want to play to your body’s natural predisposition to routines. A good rule of thumb is to put down the caffeine at least five hours before bed, which matches the half-life of the substance. While this is perfectly acceptable for the body for one or two nights a month, consistently stimulating your body during the hours before sleep will result in insomnia. Energy drinks, coffee, and similar substances can be lifesavers when emergencies strike and you’re forced to skip sleep. Provided you’ve taken the time to organize your schedule and have the ability to sleep as many hours as recommended for your age group, the following tips should keep you rested and rejuvenated:įirst, remove depressants and stimulants from your evening routine-and possibly from the rest of your day. Sleeping right means taking the time to plan your day around your nights. Older adults (65+): Sleep range is 7-8 hours (new age category).Adults (26-64): Sleep range did not change and remains 7-9 hours.Younger adults (18-25): Sleep range is 7-9 hours (new age category).Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5).School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11).Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13).

Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14).Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15).

Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18 ).

A summary of the new recommendations includes: “The public can be confident that these recommendations represent the best guidance for sleep duration and health.” The panel revised the recommended sleep ranges for all six children and teen age groups. “The NSF has committed to regularly reviewing and providing scientifically rigorous recommendations,” says Max Hirshkowitz, PhD, Chair of the National Sleep Foundation Scientific Advisory Council. To avoid measuring the cost of getting the function name, timer gets the name before recording the start time.The National Sleep Foundation released the results of a world-class study that took more than two years of research to complete. Note that there is a runtime cost for getting the function name compared to using a string literal as in the first part of this answer. intended to be used in a defer statement: function and the elapsed time between the call to timer and timer returns a function that prints the name of the calling callerName returns the name of the function skip frames up the call stack.įrame, _ := runtime.CallersFrames(pcs).Next() Use runtime.Callers and runtime.CallersFrames to automatically get the name of the calling function. The anonymous function computes and prints the elapsed time. The returned anonymous function is invoked immediately before the surrounding function returns. The timer function records the current time and returns an anonymous function. The function value timer('main') is evaluated at the defer statement. Instead, deferred functions are invoked immediately before the surrounding function returns, The specification says this about deferred calls:Įach time a 'defer' statement executes, the function value and parameters to the call are evaluated as usual and saved anew but the actual function is not invoked. The returned function is intended toįmt.Printf('%s took %v ', name, time.Since(start))ĭefer timer('main')() // <- The trailing () is the deferred call the elapsed time between the call to timer and the call to timer returns a function that prints the name argument and If you are timing an entire function, then you can use defer to eliminate some of the repetitive code.

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