Sleep Quality Guide
Recommended Sleep Duration by Age
| Age Group | Recommended Hours | Notes |
|---|---|---|
| Newborns (0โ3 mo) | 14โ17 h | Multiple naps |
| Infants (4โ11 mo) | 12โ15 h | Includes naps |
| Toddlers (1โ2 yr) | 11โ14 h | 1โ2 naps/day |
| Preschool (3โ5 yr) | 10โ13 h | |
| School age (6โ13 yr) | 9โ11 h | |
| Teenagers (14โ17 yr) | 8โ10 h | |
| Young adults (18โ25 yr) | 7โ9 h | |
| Adults (26โ64 yr) | 7โ9 h | |
| Older adults (65+) | 7โ8 h | Earlier bedtime common |
Sleep Stages
| Stage | Type | Duration | Function |
|---|---|---|---|
| N1 | Light NREM | 5โ10 min | Transition to sleep |
| N2 | Light NREM | 20 min | Memory consolidation |
| N3 | Deep NREM (slow-wave) | 20โ40 min | Physical restoration, immune function |
| REM | REM Sleep | 10โ60 min | Dreaming, emotional processing, learning |
One full cycle (N1โN2โN3โREM) takes ~90 minutes. Adults typically complete 4โ6 cycles per night.
Sleep Hygiene Tips
- Keep a consistent sleep schedule โ same bedtime and wake time every day, including weekends
- Keep the bedroom cool (16โ19ยฐC / 60โ67ยฐF), dark and quiet
- Avoid screens 1 hour before bed โ blue light suppresses melatonin
- Avoid caffeine after 2pm; caffeine has a 5โ7 hour half-life
- Avoid alcohol near bedtime โ it fragments sleep and suppresses REM
- Exercise regularly, but not within 2โ3 hours of bedtime
- Use the bed only for sleep and sex โ 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 |