How much sleep do you need each night?

Infants

• Birth–2 months need 10.5–18 hours
• 2–12 months need 14–15 hours
  

Toddlers/Children

• 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
  

Adolescents need at least 8.5–9.5 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 Disorders

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.