The average adult over the age of 18 needs to sleep 7 - 9 hours per night. Newborn children need 12 - 18 hours of sleep, Preschoolers need 11 - 13 hours of sleep and teenagers need to get 8.5 - 10 hours of sleep per night.
To achieve the best sleep possible you should adhere to the 3 Rs - Remove, Relax and Routine
Remove: Remove objects and activities that distract or over stimulate the mind just before bedtime. Electronics such as laptops, cell phones, video games, and scary movies are all examples of things that make our minds too active and unable to fall asleep easily. Your bedroom is a safe haven for rest and relaxation and that is the key for achieving better sleep.
Relax: Prior to going to bed you should try and relax. For some reading before bed or taking a hot bubble bath can helps them become relaxed. Try some different things and find out what helps you wind down after a busy day and make that part of your nightly routine. Try to avoid late night business calls, loud music and to-do lists because they are counter-productive to relaxation. Instead, consider an evening restorative yoga class, a book on tape, a fireside chat, a relaxation CD, or listening to calming music. Have fun creating a ritual that works for you and leaves you feeling relaxed and ready for a good night’s sleep.
Routine: To ensure that you get optimal sleep on a regular basis you need to follow a routine. Such as getting up and going to sleep around the same time each day. Our brain has a circadian rhythm that is a regulating mechanism and serves as an internal body clock. By establishing regular sleep patterns this strengthens the inner clock and help us function better during the day.