Good sleep begins with discipline. It's like exercising. Only less efforts ! E-Zzzzzz ! :-)
#1 - A good start is to allow sufficient time to sleep !
1 to 3 years old 12 - 14 hours
3 to 5 years old 11 - 13 hours
5 to 12 years old 10 - 11 hours
12 to 18 years old 8.5 - 10 hours Adults (18+) 7.5 - 9 hours
#2 - Then make sure to sleep in 90 mins cycle to wake up energized and refreshed.
Try this easy to use bedtime and wake time calculator which will tell you at what time you should go to sleep depending on your wake time. It will also tell you at what time you should wake up depending on your bed time.
-Pregnant women often experience an increased need for sleep.-Older adults need the same amount of sleep as their young-adult counterparts but, due to a tendency to wake more frequently at night, may compensate with short naps during the day. -Sleep-deprived individuals will need to sleep extra hours until they recover