- 12–18 months need 13–15 hours
- 18 months–3 years need 12–14 hours
- 3–5 years old need 11–13 hours
- 5–12 years old need 9–11 hours
Adults typically need 7–9 hours
Sleep Hygiene
The promotion of regular sleep is known as sleep hygiene. Here are some simple sleep hygiene tips:
- Go to bed at the same time each night, and rise at the same time each morning.
- Sleep in a quiet, dark, and relaxing environment, which is neither too hot nor too cold.
- Make your bed comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music.
- Remove all TVs, computers, and other "gadgets" from the bedroom.
- Avoid physical activity within a few hours of bedtime.
- Avoid large meals before bedtime.
Sleep-related difficulties – typically called sleep disorders – affect many people. Major sleep disorders include:
- Insomnia – an inability to fall or stay asleep that can result in functional impairment throughout the day.
- Narcolepsy – excessive daytime sleepiness combined with sudden muscle weakness; episodes of narcolepsy are sometimes called "sleep attacks" and may occur in unusual circumstances.
- Restless Legs Syndrome (RLS) – an unpleasant "creeping" sensation associated with aches and pains throughout the legs that can make it difficult to fall asleep.
- Sleep Apnea – interrupted sleep caused by periodic gasping or "snorting" noises or momentarily suspension of breathing.
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