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https://www.health.harvard.edu/blog/awake-alert-and-alive-is-two-hours-sleep-enough-201512078727
As stated by the chair of the panel, Dr. Charles Czeisler, chief of the Division of Sleep and Circadian Disorders at Harvard-affiliated Brigham and Women’s Hospital and the Baldino Professor of Sleep Medicine at Harvard Medical School, “the two-hour threshold should serve as a red-flag warning for individuals and a guide for public policy ...
https://www.sciencedirect.com/science/article/pii/S1389945716300818
Sleep Medicine. Volume 23, July 2016, Pages 111-118. Original Article. Two hours of evening reading on a self-luminous tablet vs. reading a physical book does not alter sleep after daytime bright light exposure.
https://sleep.wustl.edu/sleep-disorders-and-treatments/what-is-a-sleep-study/
All-night sleep study. An all-night sleep study (also known as an all-night polysomnogram) allows …
https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html
8–10 hours per 24 hours 2. Adult. 18–60 years. 7 or more hours per night 3. 61–64 years. 7–9 hours 1. 65 years and older. 7–8 hours 1. Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being.
https://www.uofmhealth.org/health-library/hw48331
During sleep, a person usually progresses through the 3 stages of non-REM sleep before entering REM sleep. This takes about 1 to 2 hours after falling asleep. The cycle is repeated three to four times each night. An adult spends more time in NREM sleep than in REM sleep.
https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/insomnia/faq-20057824
Clock-watching causes stress and makes it harder to go back to sleep if you wake up during the night. Avoid caffeine after noon, and limit alcohol to 1 drink several hours before bedtime. Both caffeine and alcohol can interfere with sleep. Avoid smoking. In addition to smoking being a major health risk, nicotine use can interfere with sleep.
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