Adult sleep: guidelines and optimization
Adults aged 18-64 need 7 to 9 hours of sleep per night, about 5 to 6 complete cycles.
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Specific tips
- Aim for regular bed and wake times.
- Use the cycle calculator to time your alarm for the end of a cycle.
- Stress is the leading cause of falling-asleep trouble in adults.
- Regular physical activity improves deep sleep.
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Useful tools
Use our bedtime calculator or wake time calculator to turn these recommendations into concrete times.