Understanding Sleep Cycles

Sleep occurs in cycles of about 90 minutes each. Each cycle includes both REM (rapid eye movement) and non-REM sleep stages. Waking up at the end of a complete sleep cycle, rather than in the middle of one, can help you feel more refreshed.

Tips for Better Sleep

• Maintain a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Keep your bedroom cool, dark, and quiet
• Avoid screens for at least 30 minutes before bed
• Limit caffeine and alcohol intake in the evening
• Exercise regularly, but not too close to bedtime

How Much Sleep Do You Need?

While individual needs vary, here are general recommendations by age group:

• Newborns (0-3 months): 14-17 hours
• Infants (4-11 months): 12-15 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5 years): 10-13 hours
• School-age children (6-13 years): 9-11 hours
• Teenagers (14-17 years): 8-10 hours
• Adults (18-64 years): 7-9 hours
• Older adults (65+ years): 7-8 hours