Evie Summers
Sleep is essential for both mental and physical health, and the amount of sleep a person needs varies depending on their age and lifestyle. While there is no precise formula for how much sleep one needs to feel refreshed, it is generally recommended that adults get seven to nine hours of sleep per night. This range varies depending on age, with newborns requiring up to 17 hours of sleep, toddlers needing 11-14 hours, and teenagers requiring slightly less at 8-10 hours. Older adults may need slightly less sleep, with 7-8 hours recommended for those over 65. However, it's important to prioritize sleep and maintain a consistent sleep schedule to ensure adequate rest.
| Characteristics | Values |
|---|---|
| Average adult sleep requirement | 7 to 9 hours |
| Sleep requirement for adults over 65 | 7 to 8 hours |
| Sleep requirement for teenagers (14-17 years) | 8 to 10 hours |
| Sleep requirement for school-age children (6-13 years) | 9 to 11 hours |
| Sleep requirement for preschoolers (3-5 years) | 10 to 13 hours |
| Sleep requirement for toddlers (1-2 years) | 11 to 14 hours |
| Sleep requirement for older infants (4-11 months) | 12 to 15 hours |
| Sleep requirement for newborns (0-3 months) | 14 to 17 hours |
| Factors influencing sleep | Environmental, behavioural, and medical factors |
| Sleep disorders | Insomnia, sleep apnea, restless legs syndrome, periodic limb movement disorder, REM sleep behavior disorder |
| Tips for better sleep | Maintaining a sleep schedule, avoiding large meals and liquids before bedtime, improving sleep hygiene, practising a relaxing bedtime routine |
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What You'll Learn
Sleep duration guidelines for newborns
Newborns have not yet developed a sense of day and night, so they sleep around the clock. They wake up every few hours to feed, and newborns who sleep for longer stretches should be awakened to feed. It is important to ensure that newborns are put to sleep on their backs in a safe environment.
Newborns typically sleep for 14-17 hours over a 24-hour period, and some may sleep up to 18-19 hours a day. Their sleep is in very short segments, usually no more than 1-2 hours at a time. During the day, newborns sleep for about 8-9 hours, and at night, they sleep for about 8 hours.
It may take a few weeks for a newborn's brain to distinguish between night and day. During this time, it is helpful to keep things quiet and calm during middle-of-the-night feedings and diaper changes. Keeping the lights low and refraining from playing or talking with the baby can help reinforce that nighttime is for sleeping.
Parents can help newborns develop healthy sleep habits by recognizing signs of sleep readiness, teaching them to fall asleep independently, and comforting them when they wake up. Creating a bedtime routine that includes calming activities, such as bathing, reading, and playing soft music, can also be beneficial. It is important to avoid letting the baby fall asleep in your arms, as this may become a pattern that disrupts their ability to fall asleep independently.
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Sleep recommendations for infants
Sleep Environment
Creating a safe sleep environment is crucial. The American Academy of Pediatrics (AAP) recommends placing infants on their backs to sleep, both at night and during naps. Sleeping on their backs significantly reduces the risk of Sudden Unexpected Infant Death (SUID), which includes Sudden Infant Death Syndrome (SIDS). A firm mattress covered by a tightly fitted sheet is recommended to prevent gaps between the mattress and sides of the crib, play yard, or bassinet, reducing the risk of entrapment and suffocation.
Room and Bed-Sharing
Sharing a room with your baby is advised, as it can decrease the risk of SIDS and is much safer than sharing a bed. Bed-sharing raises the risk of strangulation, suffocation, entrapment, and SIDS. Instead, it is recommended to place the baby's separate bed or crib close to the parents' bed in the same room, ideally for the baby's first year.
Sleep Surfaces and Objects
Soft surfaces, such as couches or armchairs, are unsafe for infants and increase the risk of SUID. Similarly, infant seats, car seats, strollers, infant carriers, and swings are not suitable for routine sleep and naps due to the risk of airway blockage or suffocation. Avoid loose bedding, soft objects, and products labeled as weighted, such as blankets, swaddles, and sleep sacks, in the baby's sleep area.
Sleep Position
Always place infants on their backs to sleep, as recommended by the AAP and other organizations. This sleeping position has significantly reduced SIDS rates and is much safer than sleeping on the side or stomach.
Pacifier Use
Offering a pacifier to your baby during sleep or naps is recommended. However, if you are breastfeeding, it is best to wait until breastfeeding is fully established before introducing a pacifier.
Sleep Duration and Patterns
Sleep needs vary depending on the infant's age. Newborns sleep in short segments, with about 8-9 hours during the day and 8 hours at night, but they may sleep no more than 1-2 hours at a time. Most babies start sleeping through the night (6-8 hours) regularly around 3 months old or when they reach a certain weight. Understanding your baby's unique sleep patterns can help you recognize what is normal and adjust your expectations accordingly.
Additionally, it is important to avoid overdressing or covering the baby's face and head, as this can lead to overheating and increase the risk of SIDS. Breastfeeding mothers should also avoid alcohol, illegal drugs, and smoking, as these can impact the baby's health and sleep patterns.
Following these recommendations can help ensure your infant sleeps safely and gets the rest they need for proper growth and development.
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How much sleep do toddlers need?
Sleep is critical to the development of children of all ages. The amount of sleep a child needs depends on their age, temperament, and developmental differences. Toddlers between 1 and 2 years old should get between 11 and 14 hours of total sleep every day, including naps. Two naps per day are common at the start of this period, but many older toddlers only take one nap in the afternoon.
As toddlers grow into preschoolers, their sleep needs change. Preschoolers aged 3 to 5 years old should get around 10 to 13 hours of total sleep per day. During this time, naps may become shorter, and some preschoolers may stop napping altogether.
School-aged children should sleep for a total of 9 to 12 hours every day. The individual needs of children in this age group can vary significantly. Younger school-aged children typically require more sleep than those in middle school or approaching high school.
It is important to remember that the amount of sleep a toddler needs may vary depending on factors such as their temperament and developmental differences. Keeping a sleep diary can help track your toddler's sleep patterns and determine if they are getting enough sleep. Additionally, creating a consistent sleep schedule and ensuring a calm and quiet environment can promote healthy sleep habits.
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Sleep duration for teenagers
Sleep is essential for teenagers as it plays a crucial role in their physical and mental development. However, it can be challenging for teens to get sufficient sleep due to various factors, including hormonal changes, early school start times, busy schedules, and the use of electronic devices.
Experts recommend that teenagers between the ages of 13 and 18 get 8 to 10 hours of sleep per night. This amount of sleep is necessary for optimal health and well-being. However, many teens fall short of this recommendation due to their busy schedules and the demands of modern life.
During puberty, teenagers experience a shift in their body clock, known as a "hormonal time shift," which makes them sleepier one to two hours later than they used to be. This shift can result in a "sleep debt" when coupled with early school start times, leading to chronic sleep deprivation. To compensate, teens may try to sleep in on the weekends, but this can further disrupt their sleep schedules.
To promote healthy sleep habits in teenagers, it is important to encourage a consistent sleep schedule, limit caffeine intake, and engage in regular physical activity. Pediatricians can also provide guidance on healthy sleep habits and screen for common sleep disorders such as sleep apnea, insomnia, and circadian rhythm disorders. Additionally, limiting the use of electronic devices before bed and creating a relaxing bedtime routine can improve sleep quality.
The consequences of sleep deprivation in teenagers can be significant. Studies have shown that teens who do not get enough sleep are more likely to engage in high-risk behaviours, experience mood changes, and have lower academic performance. Prioritising sleep and implementing healthy sleep habits can help teenagers maintain their overall health and well-being.
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Sleep tips for older adults
Sleep is critical to your health. A good night's sleep can help with concentration, memory formation, cell repair, and immune system strengthening. Older adults need about seven to nine hours of sleep each night, which is similar to younger adults. However, older adults tend to go to bed and wake up earlier. Unfortunately, many older individuals experience sleep difficulties. Here are some tips to improve sleep for older adults:
Maintain a consistent sleep schedule: Keeping a steady sleep schedule helps regulate your body's natural sleep rhythms. Aim to go to bed and wake up at the same time each day.
Exercise regularly: Aerobic exercise, in particular, releases chemicals that promote more restful sleep. Swimming, dancing, walking, and golfing are some gentle and social ways to incorporate exercise into your routine. Consult your doctor before starting any new fitness program.
Manage stress: Stress and anxiety can interfere with sleep. Find healthy outlets to manage stress, such as journaling, talking to someone face-to-face, or engaging in social activities.
Avoid caffeine and alcohol: Consuming caffeine late in the day or drinking alcohol in the evening can disrupt your sleep. It is best to limit or avoid these substances if you find they impact your sleep.
Create a sleep-friendly environment: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create a comfortable sleep environment.
Choose a comfortable mattress: A good mattress can make a difference in your sleep quality and duration. Select a mattress that suits your needs and relieves any pain that may be causing sleep disruptions.
Address underlying health conditions: Sleep disorders, such as sleep apnea, and certain medications can impact sleep. Talk to your doctor about any concerns and explore possible solutions, such as lifestyle changes or short-term sleep medications.
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Frequently asked questions
The average adult needs 7-9 hours of sleep per night.
Infants, young children, and teenagers should get more sleep than adults to support their growth and development.
Not getting enough sleep can negatively impact your health and well-being. Sleep deprivation has been linked to various issues, including trouble concentrating and remembering things, mood changes, and an increased risk of chronic diseases.
To improve your sleep, it's important to prioritize sleep in your schedule and practice good sleep habits. This includes sticking to a consistent sleep schedule, avoiding large meals and liquids before bedtime, and creating a relaxing bedtime routine. Additionally, tracking your sleep patterns using a sleep diary or sleep tracker can help you understand your sleep needs better.
