Overview

• Adults require 7–9 hours of sleep per night, while infants need 14–17 hours, according to the American National Sleep Foundation.
• Sleep cycles last approximately 90 minutes, and completing 5–6 cycles nightly improves next-day performance.
• Dr. Lutz Graumann’s 7-point sleep formula emphasizes hydration, darkness, REM and deep sleep awareness, short naps, substance timing, ideal temperature, and daily steps.
• Studies suggest that an average of 6.7 hours of sleep per night offers health benefits, including reduced risks of hypertension and depression.
• Women generally need 6–28 minutes more sleep than men due to hormonal fluctuations and higher rates of sleep disturbances.