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Sleep Hygiene

The Basics

In order to create an environment optimal for a good night’s rest, it’s important to follow some rules and incorporate healthy sleep habits into your everyday routine. Here are some basic ways to improve your sleep hygiene:

Maintain a consistent sleep schedule - go to sleep and wake up at the same time every day.
Spend at least 30 minutes exercising every day, but avoid physical exertion within a few hours of going to sleep.
Avoid stimulants like caffeine, nicotine, and alcohol in the second half of the day.
Avoid large meals before bedtime, and try to have your last meal of the day 2-4 hours before sleeping.
Do something relaxing before bedtime - this could include taking a bath, reading, or meditating.
Avoid using a screen (TV, smartphone, computer, etc.) at least 1 hour before sleeping.
Make your room’s environment welcoming for sleep - refrain from having any bright lights or loud sounds, make sure the room is at a comfortable temperature, and keep it dark during the night.
Seek medical support if you are having consistent sleep problems or feel tired during the day. It is best if sleep disorders are diagnosed and treated as soon as possible.

An easy-to-follow sleep hygiene reminder - know what to strive for and what to avoid.

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Sleep Over the Years

In every phase of life, we need a special amount of sleep and specific habits that can keep us functioning at our best. Here is an overview of sleep needs for each age group:

Infants: 4-12 Months

Infants should be getting between 12-16 hours of sleep every day. It is important for parents to allow for naps during the day time, have a safe sleeping space like a crib for the infant, create a recognizable bedtime routine, and be close by when the infant’s sleep is disrupted.

Toddlers: 1-2 Years

Toddlers should recieve between 11-14 hours of sleep every day. It is best to keep a secure sleeping space. Although light blankets or toys can offer comfort, large objects can be hazardous. A bedtime story or warm bath can establish a healthy routine. It is also important to try to keep a consistent sleep schedule at this age.

Preschool Age: 3-5 Years

Preschoolers should recieve about 10 -13 hours of sleep every day, and should still be encouraged to take naps. Their sleep schedule should be solidified by now, with set wake-up, bedtimes, and nap times. Normal routines before sleeping could include brushing teeth, reading, and taking a bath. It is crucial that children are not used to having a screen before bedtime to create healthy habits early-on in life.

School Age: 6-12 Years

School-age children need between 9-12 hours of sleep. Naps ideally should not be part of this age group’s daily sleep schedule. Bedtime routines should still be consistent, and responsibilities like homework or extracurriculars should not detract from a healthy sleep schedule. Unhealthy screen time and caffeine should be avoided overall, especially prior to sleeping.

Teenager: 13-18 Years

Teenagers should be getting around 8-10 hours of sleep every night. Due to changes in their biological clock, teens have a natural tendency to stay up late, which can make it more difficult to stick to a consistent sleep routine. Factors like a larger schoolwork load, various activities and extracurriculars, and increased social activities can also limit sleep time and quality. Maintaining good sleep hygiene and time management skills, reducing overall caffeine intake and screen time, and trying to keep a consistent sleep schedule can alleviate sleep problems.

Adults: 18+ Years

For adults, the recommended amount of sleep is 7 or more hours per night. It is vital for adults to have good sleep hygiene and incorporate the above habits into their daily lives, as they are more susceptible to chronic illnesses like obesity, diabetes, hypertension, heart disease and stroke, and neurodegenerative diseases.

Therapies for Sleep Problems

A bar graph showing the minimum sleep requirements for each age group.

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Many times, sleep disruption can be more serious than it appears and lead to certain sleep disorders like insomnia and sleep apnea. Therefore, it’s important to consult a doctor as soon as sleep problems start to worsen or feel abnormal. Usually, specialists will refer patients to certain medications or non-pharmacological treatment options to help with serious sleep disruption. Here are some of the most widely-used and well-regarded therapies for sleep problems like insomnia:

Drugs & Medications

Melatonin
Dopamine antagonists, such as pramipexole and rotigotine
Benzodiazepines, such as clonazepam and diazepam
Non-benzodiazepine hypnotics, such as zolpidem and zaleplon
Orexin receptor antagonists, like lemborexant and suvorexant
Trazodone
Doxepin

Non-Pharmacological Therapies

Bright Light Therapy (BLT)
Stimulus therapy
Meditation and relaxation training
Cognitive Behavioral Therapy (CBT)
Continuous positive airway pressure (CPAP) for sleep apnea

Bedtime Calculator

References

“Brain Basics: Understanding Sleep.” National Institute of Neurological Disorders and Stroke, https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep. Accessed 2 Dec. 2024.

Clun, Rachel. “Experts Reveal New Sleep Requirements for Different Age Groups.” The Sydney Morning Herald, The Sydney Morning Herald, 4 Feb. 2015, https://www.smh.com.au/lifestyle/experts-reveal-new-sleep-requirements-for-different-age-groups-20150204-1366nx.html.

“Drug Treatments for Sleep Disorders.” WebMD, https://www.webmd.com/sleep-disorders/drug-treatments. Accessed 2 Dec. 2024.

“How Many Hours of Sleep Do You Need?” Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898. Accessed 2 Dec. 2024.

“How Much Sleep Do Kids Need? (For Parents).” Kidshealth.org, https://kidshealth.org/en/parents/sleep.html. Accessed 2 Dec. 2024.

“Infant Sleep.” Stanfordchildrens.org, https://www.stanfordchildrens.org/en/topic/default?id=infant-sleep-90-P02237. Accessed 2 Dec. 2024.

“Medicines for Sleep.” Mount Sinai Health System, https://www.mountsinai.org/health-library/special-topic/medicines-for-sleep. Accessed 2 Dec. 2024.

Morgenthaler, Timothy, et al. “Practice Parameters for the Psychological and Behavioral Treatment of Insomnia: An Update. An American Academy of Sleep Medicine Report.” Sleep, vol. 29, no. 11, 2006, pp. 1415–1419.

Pacheco, Danielle. Is It Bad to Eat before Bed? Sleep Foundation, 2023.

Perry, Geraldine S., et al. “Raising Awareness of Sleep as a Healthy Behavior.” Preventing Chronic Disease, vol. 10, no. 130081, 2013, doi:10.5888/pcd10.130081.

“Screens and Your Sleep: The Impact of Nighttime Use.” Sutterhealth.org, https://www.sutterhealth.org/health/sleep/screens-and-your-sleep-the-impact-of-nighttime-use. Accessed 2 Dec. 2024.

Suni, Eric. “Teens and Sleep.” Sleep Foundation, 17 Apr. 2009, https://www.sleepfoundation.org/teens-and-sleep.