Sleep Hygiene For All Ages

For newborns and toddlers, establishing a routine is key to promoting healthy sleep patterns. Babies thrive on predictability, so creating a bedtime ritual - such as a warm bath, soft lullabies, or gentle rocking - can signal that it’s time to sleep. A dark, quiet, and cool sleep environment is essential, as is ensuring they get the recommended amount of sleep (14 – 17 hours for newborns, 11 –14 hours for toddlers). Avoiding overstimulation before bed and encouraging self-soothing techniques can also help little ones develop good sleep habits.

As children grow, their sleep needs change, but consistency remains important. School-aged children require 9 - 12 hours of sleep per night, while teenagers need around 8 - 10 hours. Screen time before bed is one of the biggest disruptors of sleep hygiene in this age group. The blue light emitted from phones, tablets, and computers suppresses melatonin production, making it harder to fall asleep. Establishing a screen-free wind-down period at least an hour before bed, combined with relaxing activities such as reading or listening to calming music, can significantly improve sleep quality.

Teenagers, in particular, are prone to irregular sleep schedules due to academic pressure, social activities, and early school start times. Encouraging them to stick to a consistent sleep-wake cycle - even on weekends - can help regulate their body clock and reduce sleep deficits. Creating a comfortable sleep environment with minimal noise, darkness, and a cool temperature further promotes deep and restful sleep.

Busy lifestyles, work stress, and family responsibilities often lead adults to sacrifice sleep. However, adults still require 7 - 9 hours of sleep per night for optimal health. Establishing a consistent bedtime routine, avoiding caffeine and alcohol close to bedtime, and ensuring a comfortable mattress and pillows can all enhance sleep quality.

A common culprit of poor sleep in adults is, of course, stress. Engaging in relaxation techniques such as meditation, deep breathing, or gentle stretching before bed can help calm the mind. Additionally, keeping the bedroom reserved for sleep (rather than work or screen time) reinforces the brain’s association between the bed and rest.

For those who struggle with falling asleep, avoiding naps longer than 20 - 30 minutes during the day and getting exposure to natural sunlight in the morning can help regulate the body’s internal clock.

As we age, sleep patterns naturally shift, with many older adults experiencing lighter sleep and frequent nighttime awakenings. While this is a normal part of ageing, maintaining good sleep hygiene can help improve sleep quality. Older adults should aim for 7 - 8 hours of sleep per night and avoid stimulants such as caffeine in the afternoon.

Engaging in regular physical activity, establishing a wind-down routine, and reducing excessive daytime napping can prevent sleep disruptions. Ensuring that the bedroom is quiet and free from distractions, such as television or bright lights, is particularly important for promoting deep sleep. Additionally, older adults should be mindful of their sleep posture and ensure that their mattress and pillows provide adequate support to prevent aches and pains that may disrupt sleep.

Regardless of age, several universal sleep hygiene practices can help individuals achieve restorative rest:

Stick to a sleep schedule: Going to bed and waking up at the same time each day helps regulate the body’s internal clock.
Create a bedtime routine: Engaging in relaxing activities before bed, such as reading or taking a warm bath, signals to the body that it’s time to sleep.
Limit screen exposure: Reducing blue light exposure at least an hour before bed supports melatonin production.
Maintain a comfortable sleep environment: A dark, quiet, and cool bedroom promotes better sleep quality.
Be mindful of food and drink intake: Avoiding caffeine, heavy meals, and alcohol before bedtime can prevent sleep disturbances.

Engage in regular physical activity: Exercise supports better sleep, but it’s best to avoid vigorous activity close to bedtime.