This range supports the brain processes that happen during sleep, including memory, learning and emotional balance, and forms the foundation of sleep hygiene.

Sleep Guide

Children and teens need more sleep because their bodies and brains grow quickly. Based on healthy sleep guidelines from Dr. Malkani, the American Academy of Sleep Medicine and the National Sleep Foundation, here’s how much sleep people need at each stage of life:

• Newborns (0 to 3 months): 14 to 17 hours
  Newborns alternate periods of sleeping and eating throughout the day.
• Infants (4 to 11 months): 12 to 16 hours
  Babies usually take one to four naps of about 30 minutes or longer.
• Toddlers (1 to 2 years): 11 to 14 hours
  Most toddlers sleep through the night but still need naps.
• Preschoolers (3 to 5 years): 10 to 13 hours
  Children in this age group may have difficulty falling asleep at night.
• Children (6 to 12 years): nine to 12 hours
  As school begins, children usually stop napping and sleep in one block.
• Teens (13 to 17 years): eight to 10 hours
  A natural shift in their biological clock can lead to late nights and difficult mornings.
• Adults (18+): seven to nine hours
  Most adults wake naturally after seven to nine hours. Older adults (age 65 or older) may wake early by habit and experience lighter sleep.

If you’re unsure whether your sleep is healthy, pay attention to your daytime energy, mood and focus. These signals often tell you whether you are getting quality sleep.

Build a Consistent Sleep Routine

A steady sleep schedule is one of the most powerful habits you can build. Going to bed and waking at the same time helps your internal clock stay in rhythm, which makes it easier to fall asleep and wake naturally.

“Regularity matters,” says Dr. Malkani. “Treat your sleep time as an appointment you keep with yourself, not an afterthought.”

Set up a simple wind down so your brain gets the message that bedtime is coming:

• Take about 30 minutes to relax.
• Lower the lights and reduce noise.
• Turn off electronic devices.
• Try calming activities like reading, stretching or breathing exercises.

Create a Sleep‑Friendly Environment

Your bedroom should feel like a place of rest. Many people sleep best in a dark, quiet room that’s slightly cool. Most adults prefer a temperature around 65 degrees Fahrenheit, while some older adults are more comfortable a bit warmer.

Small changes, such as light‑blocking curtains, a fan and supportive pillows, can make a big difference in how quickly you fall asleep, and how often you wake up at night.

Support Sleep With Daytime Habits

What you do during the day sets up your night. Natural light in the morning strengthens your circadian rhythm, and regular movement improves sleep quality later on.

Dr. Malkani encourages people to get outside for morning light, move your body and keep meals on a regular schedule. “Those daytime anchors make it easier for your sleep to fall into place at night,” he says.

Helpful habits to focus on:

• Get natural light early in the day.
• Be active, but avoid intense workouts right before bed.
• Eat dinner earlier and skip a large meal late at night.
• Avoid caffeine later in the day.
• Avoid alcohol before bedtime.

Strengthen the Bed‑Sleep Connection

Protect the association between your bed and sleep. Use your bed for sleeping, not for work or scrolling. If you’re lying awake for about 20 minutes:

• Get out of bed.
• Move to a quiet, dim spot.
• Do something soothing until you feel sleepy.
• Return to bed when your body is ready.

This simple reset helps your brain reconnect bed with sleep instead of stress.

When To Seek Help

Occasional restless nights happen. But if you regularly struggle to fall asleep at night, wake often or feel worn out during the day, it’s worth talking with a doctor. Conditions like insomnia, restless legs syndrome or sleep apnea can interrupt sleep even when your habits are healthy. Watch for signs such as:

• Loud snoring
• Gasping during sleep
• Pauses in breathing