Sleep Quality Guide
Recommended Sleep Duration by Age
| Age Group | Recommended Hours | Notes |
|---|---|---|
| Newborns (0–3 mo) | 14–17 h | Multiple naps |
| Infants (4–11 mo) | 12–15 h | Includes naps |
| Toddlers (1–2 yr) | 11–14 h | 1–2 naps/day |
| Preschool (3–5 yr) | 10–13 h | |
| School age (6–13 yr) | 9–11 h | |
| Teenagers (14–17 yr) | 8–10 h | |
| Young adults (18–25 yr) | 7–9 h | |
| Adults (26–64 yr) | 7–9 h | |
| Older adults (65+) | 7–8 h | Earlier bedtime common |
Sleep Stages
| Stage | Type | Duration | Function |
|---|---|---|---|
| N1 | Light NREM | 5–10 min | Transition to sleep |
| N2 | Light NREM | 20 min | Memory consolidation |
| N3 | Deep NREM (slow-wave) | 20–40 min | Physical restoration, immune function |
| REM | REM Sleep | 10–60 min | Dreaming, emotional processing, learning |
One full cycle (N1→N2→N3→REM) takes ~90 minutes. Adults typically complete 4–6 cycles per night.
Sleep Hygiene Tips
- Keep a consistent sleep schedule — same bedtime and wake time every day, including weekends
- Keep the bedroom cool (16–19°C / 60–67°F), dark and quiet
- Avoid screens 1 hour before bed — blue light suppresses melatonin
- Avoid caffeine after 2pm; caffeine has a 5–7 hour half-life
- Avoid alcohol near bedtime — it fragments sleep and suppresses REM
- Exercise regularly, but not within 2–3 hours of bedtime
- Use the bed only for sleep and sex — avoid working or watching TV in bed
- Develop a wind-down routine: reading, warm bath, meditation or light stretching
- Limit naps to 20 minutes and avoid napping after 3pm
Signs of Poor Sleep Quality
| Symptom | Possible Cause |
|---|---|
| Difficulty falling asleep (>30 min) | Stress, caffeine, irregular schedule |
| Waking frequently at night | Sleep apnea, noise, alcohol |
| Waking unrefreshed | Insufficient deep sleep, sleep disorders |
| Daytime sleepiness | Sleep debt, poor sleep quality |
| Mood changes, difficulty concentrating | Chronic sleep deprivation |