Ideal
Sleep Times and Patterns for Each Age Group
Sleep Needs for Infants
Newborns need 14-17 hours of sleep per day. Ideal nap times and
bedtime for infants 0-3 months old include:
·
Daytime naps every 2-4
hours lasting 30 minutes - 2 hours
·
Bedtime between 7:00-8:00
pm
·
Waking every few hours
for feeding
1. Nap
Frequency
Young infants take short, frequent naps totalling about 15
hours.
2.
Night Waking
Expect wakeups every 2-3 hours overnight for feedings.
Sleep Needs for Young
Children
Children ages 3-5 need about 12-14 hours of sleep. Recommended
nap times and bedtime include:
·
One daytime nap lasting
1-2 hours
·
Consistent bedtime
between 6:30-8 pm
·
Sleeping through the
night without wakings
1. Nap
Consolidation
Naps start to consolidate into one longer midday nap.
2.
Bedtime Routine
Following a calming pre-bed routine helps signal sleep time.
Sleep Needs for Teens
Teenagers ages 13-18 need 8-10 hours nightly. Ideal sleep habits
include:
·
Going to bed between 9-11
pm
·
Waking up by 6:30-8 am on
school days
·
No napping
·
Following a regular
sleep/wake schedule
1.
Sleep Phase Delay
Melatonin secretion shifts later, pushing back sleep time.
2. No
Naps
Napping may make it harder to fall asleep at night.
Sleep Needs for Adults
Most healthy adults need 7-9 hours of sleep per night.
Recommendations include:
·
Going to bed between 9 pm
- midnight
·
Waking around 6-8 am
·
Avoiding screen time
before bed
·
Limiting caffeine, alcohol
and big meals before bedtime
1.
Screens Off
Light from screens suppresses melatonin needed for sleep.
2.
Limit Liquids
Reduce fluids 2 hours before bed to limit bathroom trips at
night.
Sleep Needs for Seniors
Older adults over 65 may benefit from:
·
7-8 hours nightly
·
Taking brief naps as
needed
·
Going to bed earlier
·
Having a relaxing pre-bed
routine
1.
Earlier Bedtime
Seniors often feel sleepy earlier and wake earlier.
2.
Daytime Naps
Naps no longer than 30 minutes help supplement nighttime sleep.
Developing Healthy Sleep
Habits
Tips for improving sleep at any age:
·
Follow a regular sleep
schedule, even on weekends
·
Make sure the bedroom is
cool, dark and quiet
·
Avoid caffeine, alcohol
and exercising before bed
·
Unwind with relaxing
activities before bedtime
·
Go to bed when sleepy to
avoid tossing and turning
Conclusion
Getting adequate, high-quality sleep is vital for physical and
mental health. Infants need up to 17 hours including daytime naps. Preschoolers
do best with 11-13 hours nightly plus a nap. Teens benefit from 8-10 hours of
sleep at consistent times. Most adults require 7-9 hours nightly. Seniors may
need slightly less sleep and can supplement with brief daytime naps. Following
healthy sleep habits can improve sleep at any age.
