Colin Snow
Sleep is a highly conserved behaviour across animal evolution, likely going back hundreds of millions of years, and is essential for the body to rest, repair, and restore itself. The amount of sleep one needs varies with age, gender, and geographical location. For instance, newborn babies need up to 18 hours of sleep, with the amount gradually decreasing as they age. Sleep customs also vary by culture, with some societies sleeping with at least one other person or with animals, while others sleep alone. Sleep disturbances at any age are associated with diminished well-being, and sleep disorders are common in older adults, often co-occurring with other medical conditions.
| Characteristics | Values |
|---|---|
| Sleep duration | Differs across the lifespan and shows an inverse relationship with age |
| Sleep patterns | Vary by age, geographical location, and gender |
| Sleep customs | Differ by culture and time period |
| Sleep disorders | More common in older adults |
| Sleep locations | Vary across societies, including sleeping with others or alone, on the ground, on a platform or bed, with or without blankets and pillows |
| Sleep timing | Delayed in adolescence and early adulthood, then shifts earlier with advancing age |
| Sleep duration recommendations | Provided by public health authorities and tailored to specific age groups |
| Sleep interventions | Include melatonin, valerian root, and improving sleep hygiene |
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What You'll Learn
Sleep duration recommendations
Infants and Toddlers
Infants below the age of two require an average of 12.7 hours of sleep per day, with a range of 9.0 to 13.3 hours. This duration gradually decreases as toddlers grow, with toddlers and preschoolers aged 2 to 5 years needing around 11.9 hours of sleep (ranging from 9.9 to 13.8 hours). A strong inverse relationship between age and sleep duration is observed during these early years, with the fastest rate of decline in sleep duration occurring over the first 6 months of an infant's life.
Children
For children aged 6 to 12 years, the recommended sleep duration is approximately 9.2 hours per day (ranging from 7.6 to 10.8 hours). The National Sleep Foundation in the US has also provided guidelines, suggesting that children aged 3 to 5 years old need around 9.68 hours, while those aged 6 to 12 years require 8.98 hours of sleep.
Teenagers and Young Adults
During adolescence, sleep timing tends to be delayed, with a shift towards later circadian rhythms. The recommended sleep duration for teenagers and young adults aged 12 to 18 years gradually decreases, ranging from 8.05 hours for 12 to 14-year-olds to 7.4 hours for those aged 15 to 18 years.
Adults
In adults, sleep duration recommendations vary based on geographical location and individual factors. However, it is generally recommended to get 7-9 hours of sleep per night. It is important to prioritize sleep and maintain a consistent sleep schedule.
Older Adults
In older adults, sleep patterns may change due to age-related factors such as neuronal loss and reduced melatonin production. Sleep disorders, such as insomnia and circadian rhythm disorders, become more common. Assessment and treatment of these sleep disorders can significantly improve functioning and quality of life in older adults.
It is important to note that these recommendations provide a general guideline, and individual sleep needs may vary. Factors such as genetics, cultural practices, and daily routines also influence sleep duration. Consult a healthcare provider if you have concerns about your sleep duration or quality.
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Sleep locations and customs
Sleep customs vary across different cultures and time periods. While some societies sleep with at least one other person or even animals, others sleep alone or only with an intimate partner. Social standards strongly regulate sleeping partners, and people may only sleep with family members, spouses, children, peers of a certain gender or rank, or with no one at all. Some cultures embrace napping, with words like "siesta" in Spanish or "inemuri" in Japanese, but excessive napping can affect sleep quality and lead to health problems.
Historically, some cultures divided nighttime sleep into two periods. The ideal amount of sleep can vary between individuals due to factors such as genetics, daycare/school schedules, parenting practices, cultural preferences, and family routines. Sleep duration also differs across age groups, with infants requiring up to 18 hours of sleep, which gradually declines as children age.
Geographical location also influences sleep patterns, as seen in a worldwide study of sleepers between 16 and 30 years old. The study found that sleep timing was delayed among 16-24-year-olds but shifted earlier in older subjects, indicating a shift in circadian rhythm that continues into early adulthood. Sleep duration recommendations from public health authorities are crucial for surveillance and educating the population about healthy sleep behaviours.
The internal circadian clock promotes sleep at night when it is dark, and artificial light from sources like digital devices has altered humanity's sleep patterns. Sleep occurs in cycles of REM and non-REM sleep, with dreams typically occurring during REM sleep. Sleep is essential for the body to rest, repair, and restore itself, and lack of sleep is linked to various health issues.
Additionally, sleep locations vary across cultures. Some people sleep directly on the ground, while others use skins, blankets, platforms, or beds. The use of pillows, headrests, or head support also differs.
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Sleep and age-related health issues
Sleep duration varies across the lifespan and is influenced by factors such as age, geographical location, and gender. As people age, they may experience changes in their sleep patterns, including difficulty falling asleep, frequent awakenings during the night, and earlier wake-up times. Older individuals tend to spend less time in deep, dreamless sleep, resulting in a lighter sleep experience.
Age-related health issues can significantly impact sleep quality and quantity. Mental and physical health conditions, such as depression, anxiety, heart disease, diabetes, and arthritis, are common in older adults and can disrupt sleep patterns. Additionally, the side effects of medications and the interactions of multiple drugs can contribute to sleep problems in older adults. Lifestyle changes associated with aging, such as retirement and social isolation, can also affect sleep patterns and increase stress and anxiety.
Circadian rhythms, which regulate sleep and wakefulness, undergo changes with age. The body's production of melatonin, a hormone that promotes sleep, decreases with advancing age. This change in melatonin secretion can disrupt circadian rhythms and make it harder for older adults to fall asleep and maintain a healthy sleep-wake cycle.
Sleep disturbances at any age can have detrimental effects on overall well-being. Research suggests that sleep problems in childhood are associated with diminished well-being by the time children reach 10 or 11 years old. Similarly, in older adults, excessive daytime sleepiness may indicate underlying health issues such as sleep apnea, cognitive impairment, or cardiovascular problems.
Addressing sleep issues is crucial for maintaining optimal health as people age. Improving sleep hygiene and developing healthy habits can help older adults achieve better sleep quality and overall well-being. Additionally, while sleep medicines can be used as a short-term solution, cognitive-behavioral therapy is often recommended for persistent insomnia.
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Sleep disorders in older adults
Sleep is a conserved behaviour across animal evolution, likely going back hundreds of millions of years. Sleep duration varies across the lifespan and shows an inverse relationship with age. Sleep disturbances at any age are associated with diminished well-being. Sleep disorders are highly prevalent in older adults and are frequently encountered in psychiatry and primary care. More than half of older adults have at least one sleep complaint, with insomnia being the most common sleep disorder in seniors. The prevalence of insomnia increases with age, affecting 31-38% of adults aged 18-64 years and 45% of those aged 65-79 years. Women tend to have a higher incidence of insomnia than men.
Several factors contribute to insomnia in older adults, including psychiatric or neurological disorders, medical conditions, polypharmacy, medication adverse effects, substance use, environmental changes, decreased sensory input, unrealistic expectations of sleep, lifestyle changes, and psychosocial stressors. Hospitalization can exacerbate sleep disturbances in older adults due to noise and light interruptions that interfere with circadian rhythms. Additionally, institutionalized older adults may experience increased restlessness at night due to extended periods in bed and physical inactivity during the day.
Other sleep disorders commonly seen in older adults include obstructive sleep apnea, REM sleep behaviour disorder, circadian rhythm disorders, periodic limb movement disorder, and restless legs syndrome. Obstructive sleep apnea is more prevalent in older adults, affecting 25-35% of people over 60 years compared to 2-4% of 30-60-year-olds. Circadian rhythm dysfunction in older adults can be exacerbated by a loss of daily structure, increased daytime napping, and inconsistent exposure to light, leading to advanced sleep phase syndrome.
The management of sleep disorders in older adults may include non-pharmacological and pharmacological treatments. Relaxation therapy, structured sleep schedules, sleep hygiene education, cognitive behavioural therapy, exercise, physical activity, and light therapy have been proven effective. While benzodiazepines are generally not recommended for treating sleep disturbances in older adults, non-benzodiazepines and melatonin receptor agonists may be used to aid in falling and staying asleep.
In summary, sleep disorders are common in older adults and can significantly impact their overall care, quality of life, cognitive functioning, and health outcomes. Understanding and effectively managing these sleep disorders are crucial for improving the well-being of older adults.
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Sleep and social standards
- Sleeping companions: In certain societies, individuals sleep with at least one other person, such as family members, a spouse, children, peers, or friends. However, in other cultures, sleeping alone or only with an intimate partner is more common. These norms surrounding sleeping companions are deeply rooted in societal expectations and vary across different communities.
- Sleeping arrangements within families: Social standards also dictate the sleeping arrangements within families, especially regarding children. For example, in some cultures, children may sleep with their parents or siblings until a certain age or gender-specific arrangements may be followed. These norms ensure that children feel secure and connected within the family unit.
- Sleep as a social activity: In some cultural contexts, sleep can be a social time, where individuals sleep in groups with no constraints on noise or activity. This practice fosters a sense of community and connection, often seen in communities with strong familial or tribal bonds.
- Sleep customs and napping cultures: Sleep customs vary across cultures, with some societies embracing biphasic sleep patterns, where nighttime sleep is split into two periods. Additionally, napping cultures vary worldwide, with terms like "siesta" in Spanish-speaking countries and "inemuri" for short workplace naps in Japan. These customs influence social norms and daily schedules within different communities.
- Sleep and gender: Research suggests that sleep patterns differ between genders, with potential social implications. For example, gender-based expectations may influence bedtimes, sleep locations, and sleep durations for individuals within a particular cultural context.
- Impact of technology and artificial light: The use of artificial light and digital devices has significantly altered human sleep patterns. The blue light emitted by screens can disrupt the body's natural sleep-wake functions. This disruption influences social norms, such as encouraging later bedtimes and impacting social interactions during what would traditionally be sleeping hours.
In summary, social standards play a significant role in shaping sleep patterns and habits across diverse cultures. These norms dictate who we share our sleeping spaces with, how we sleep, and when we sleep, highlighting the intricate relationship between sleep and societal expectations.
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Frequently asked questions
Sleep duration varies widely across the lifespan and shows an inverse relationship with age. The ideal amount of sleep required each night can vary between different individuals due to genetic factors and other reasons. Generally, infants need up to 18 hours of sleep per day, with the amount declining as a child ages.
According to a meta-analysis, the average sleep duration for children aged 3-5 years is 9.68 hours, 6-8 years is 8.98 hours, 9-11 years is 8.85 hours, 12-14 years is 8.05 hours, and 15-18 years is 7.4 hours.
In some societies, people sleep with at least one other person or with animals, while in other cultures, people sleep alone or only with an intimate partner. Sleeping partners and arrangements are regulated by social standards, which vary across cultures.
Sleep patterns and duration can vary across different geographical regions. For example, a worldwide study found that sleep timing was delayed among 16-24-year-olds but timed earlier in older subjects.
It is important to maintain a consistent sleep schedule, have a bedtime routine, and avoid bright lights and electronics before bedtime. Alcohol and heavy meals close to bedtime can disrupt sleep. If you have concerns about your sleep duration, consult a healthcare provider.
