Infants sleep 14 to 17 hours a day, with about 50% of that time spent in REM sleep, which is crucial for brain maturation and synapse formation.

As we age, our sleep architecture changes, with infants experiencing highly polyphasic sleep, transitioning to biphasic and eventually monophasic sleep patterns in childhood.

REM sleep acts as an electrical fertilizer, stimulating the growth of connections in the brain, which is essential during infancy.

Studies indicate that polyphasic sleep can significantly reduce REM sleep and overall sleep efficiency, making it an unwise choice for adults.

Improving REM sleep is crucial, as it is often the first phase affected by stress; strategies to enhance it can lead to better overall sleep quality.

As we age, the decline in deep sleep begins in our mid to late 30s, significantly impacting sleep quality and overall health.

Sleep efficiency is important; maintaining an efficiency above 85% is ideal for optimal rest and recovery during sleep.

During the second phase of the day, 9 to 14 hours after waking, dopamine and norepinephrine levels decrease, while serotonin rises, leading to a more relaxed state that is beneficial for certain types of habit formation.

Phase three of the day, 16 to 24 hours after waking, is crucial for neuroplasticity and habit consolidation, requiring a low-light environment to support deep sleep.