When someone stops using tobacco and nicotine products, it can take more than two weeks for the blood level of cotinine to drop to the level that a non-tobacco user would have and several weeks more for the urine level to decrease to a very low concentration.
Pre-school children require 10-13 hours a day. School-age children require 9-11 hours a day. Teenagers need about 8.5-9.5 hours on average. Most adults need 7 to 9 hours a night for the best amount of sleep, although some people may need as few as 6 hours or as many as 10 hours of sleep each day. Women in the first 3 months of pregnancy often need several more hours of sleep than usual.
3 Things That Could Help You Sleep Better. Stop using all technology 30 min before bed- no cell phone- no lap top- no kindle. The light block melatonin which can help you fall asleep. A 30 min wind down with relaxation and reading (a paper book) can make it easier to fall asleep.