How Much Sleep a Normal Human Being Is Needed.?

A minimum of 8 hours sleep isnecessary older people and 

children needs 10 to 12 ours sleep. ( this is according to the latest research)
Sleep is where your brain is switching off temporarily and so things that switch it on should be avoided.
Mobiles or any electronic devices : It is best to pack them up 15-20 minutes before your sleep.

DINNER : Best to have it 2-3 hours before your sleep time, so that it doesn't keep you alert. Drink water or milk before  an hour to your sleeping time.

Exercise : Do a minimum of 15-20 minutes exercise before 1-2 hours of your dinner.

Dim the room : There are signals for brain to stay awake with light...that is how day-night diurnal rhythm works.

So, close your blinds and keep the room dimly lit or even better pitch blac.

Common sleep blunders: Bad (uncomfortable) beds; insufficient fresh air-flow in the room; bedroom being too hot or too cold or too bright; timely
sleeping times; too much excitement just before sleep time (TV/loud music/partying/drugs etc).

Exercising just before sleep time is also bad. Ideally, avoid strenuously exercising within two hours of your bed time (if you intend to sleep at
11pm, finish your vigorous exercises by 9pm latest).

Comfortable factors : Try sleeping in loose clothes as they don't cut off your circulation or strangle you.

See that you have your required pillows or teddy bears :p

KEEP A SCHEDULE AND TRY TO SLEEP AT SAME TIME EVERYDAY! It is very important for complete rest.

Problems due to insufficient sleep: our bodies will age  much faster if we don't get sufficient sleep on a prolonged basis.

Exhaustion and even death may result if we don't have  enough sleep. Up to three days of insufficient sleep can be made up
by over-sleeping during the next few days.

Process to form healthy sleep habits: Live a simple life; Eat/drink healthy foods and drinks and avoid all chemicals; preservatives and
food additives. Get enough exercise for the body. Strive to maintain positive frame of mind by being calm and forgiving and loving; Try to
control your moods by consciously avoiding/reducing anger, jealousy, greed, sloth, sadness and cunning. Don't play mind games with people....
particularly with your loved ones. Show concern for the well-being of humanity at large. You will be amazed at how great you will feel
when you start loving everyone and treating people with respect and concern.

-Avoid alcohol,heavy meals and power naps more than 30 minutes thanks before you go to bed THANKS TO BE CONTINUE.