How to get the best night’s sleep at every age – from newborns to over 65s

OH to be a baby – sleep all night, nap all day, and get fed on demand.

Sleep patterns evolve as we age from infancy through to senior years, but we should never be short of our needs. 

We’d all like to sleep like a babyGetty

On World Sleep Day, TEMPUR® sleep specialist & sleep counsellor, Thomas Høegh Reisenhus, shares his complete guide to sleep by life stage.

Thomas says: “The first step on the journey to better sleep is to understand what a good night’s sleep at your age should look like, and how to overcome the most common obstructions to getting it.

“Sleep is essential to allow the body to rest, repair, and recharge, so it is no surprise that achieving the right amount of quality sleep each night can be hugely beneficial for both mental and physical health.”

Here, Thomas details how to achieve the best night’s sleep according to age…

Babies: Play radio between naps

Thomas says: “Newborns require the highest amount of daily sleep on average, sometimes up to 18 hours in total.

“It is important to familiarise babies with the concept of day and night as early as possible – even when their sleep-wake cycle is not yet aligned. 

“Think open curtains, radio playing, and playful, upbeat interactions during daytime hours spent awake between naps, transitioning to dimly lit interiors, soothing sounds, and calming activities when it comes to evening and night.

“Usually around the three-month mark, you can start to introduce a more established bedtime routine to reinforce your baby’s understanding that night is a time for rest. 

Keep babies active between sleep so they get used to day and nighttimeGetty

“This can include a pre-sleep feed (to reduce the risk of them waking due to hunger), a warm bath, a relaxing baby massage, and some soothing music.

“As babies grow, the amount of sleep needed during daylight hours will gradually decrease and by the age of one, there should be a couple of one-to-two-hour naps a day with a total sleep duration of 12 to 15 hours in 24 hours. 

“This often means that much to most parents’ relief, the tendency to wake during the night lessens too.”

Early childhood: Eliminate fears 

Thomas says: “Toddlers will need around 11 to 14 hours of sleep daily, which will reduce to 10 to 13 hours for three to six-year-olds, and then drop again to around nine to 12 hours when children turn six. 

“Children typically stop requiring daytime naps sometime around the age of three years old.

“It is important to continue practising a consistent and soothing bedtime routine, especially as your child experiences increasing amounts of stimulation during their daytimes (playgroups, nursery or school). 

“Returning each day to a familiar routine will be comforting, calming, and is perfect for preparing them for bedtime.

“As they grow older and more independent, you might find some occasional resistance to bedtime. 

“The simplest solution can often be found in establishing why. Is your child afraid of the dark? 

“If so, invest in a nightlight and give them a cuddly toy to snuggle with for comfort. 

Get your child a night light if they are afraid of the darkGetty

“Do they feel out of control? Give them a sense of independence by letting them choose the book for story time or a lullaby to sing together. 

“Is separation anxiety kicking in (again)? Sit close by for a while or check in regularly to reassure them that bedtime does not mean you will be abandoning them.

“The main goal is to ensure that your child views bedtime and sleep as a positive, comforting experience – not as something to dread, fear or fight against.

“As the kids become owners of phones and games consoles, be sure to establish the bedroom as a tech-free zone come evening, as the blue light emitted by such screens can disrupt your child’s natural sleep-wake cycle. 

“This will also help to reinforce the fact that the bedroom at night is a place for rest, not play.”

Teenagers: Teach relaxation tools

Thomas says: “As a rule, teens (13 to 18 years old) need around nine hours of sleep every night.

“However, factors such as exam-related stress, late-night screentime, or poor diet often prevent them from obtaining this.

“And from fitting in with peers to navigating first relationships and an increased level of independence, it is not unusual for teenagers to feel anxious now and then.

“Be sure to equip your teenagers with a toolbox of techniques to help them unwind and relax ahead of bedtime to minimise the impact of such stress on their sleep. 

“This can include breathing exercises, meditation, journaling, reading, or even something as simple as stretching.

“Warn your teenager off any late-night, caffeine-fuelled cramming sessions too. 

“Caffeine is well-known to reduce both sleep quality and quantity, so will likely leave your teen feeling even more exhausted and stressed than before, inevitably negatively impacting cognitive function. 

“The stimulant can take up to 10 hours to pass out of the bloodstream, so any consumption later than 2pm should be avoided.”

Adulthood: Good habits 

Thomas says: “Most of us know that adults require at least seven hours of sleep per night and yet many struggle to achieve this. 

“Key culprits can often include work-related stress or anxiety, the effects of alcohol consumption or nighttime disruption from a bed partner.

“Stress can be a very disruptive force when it comes to sleeping well in adulthood. 

“Worries that accumulate during a busy day – as we rush around to fulfil work, family, and personal commitments – often move to the forefront of our minds come the quieter night, leaving us tossing and turning as we try to sleep. 

“This is why, as with teenagers, it is so important that we allow sufficient time for our mind and body to unwind ahead of bed by engaging in soothing activities such as reading, breathwork, journalling or a warm bath.

“A common misconception is that alcohol facilitates a good night’s sleep. 

“Whilst it might make us feel drowsy and help us get to sleep, an alcohol-induced slumber is usually poor quality. 

“Alcohol is proven to disrupt natural sleep patterns and hinder our ability to sleep through the night, both of which can leave us waking up feeling sluggish and irritable.  

“There’s no need to go teetotal though. You can minimise alcohol’s impact on sleep by considering when and how much you drink. 

“Your body can process approximately one unit of alcohol per hour, so avoid drinking alcohol close to bedtime and swap your usual nightcap for a pre-dinner tipple.

“Sharing a bed with a partner can also increase your risk of sleep deprivation – whether due to loud snoring, restful wriggling, or duvet-hogging. 

“Investing in a high-quality pair of ear plugs, a mattress with motion-absorption qualities, layering blankets or even using separate duvets are all simple solutions to help overcome these barriers to a great night’s sleep.”

Elderly: Staying active

Thomas says: “Many believe that people over 65 years require more sleep, but this is a misconception. 

“The recommended minimum for all healthy adults, including those aged sixty-five and over, is seven hours a night.

“Having said this, achieving undisrupted, high-quality sleep can become difficult in old age due to factors such as health and hormonal changes, which is why the elderly may struggle with tiredness.

“The amount of daily activity can decrease at this stage of life, with people no longer rushing around to keep up with a young family or work commitments. 

GettyOlder people need to keep active and keep getting daylight in order to keep a sleep schedule[/caption]

“Likewise, decreased levels of mobility – not uncommon amongst the elderly – are also likely to reduce our ability to exercise and negatively impact the amount of time spent outside – both of which are believed to improve sleep quality. 

“The obvious way to counter this is to try and maintain a relatively active lifestyle into the sunset years. For example, it is recommended that people aged 65 and over do at least 150 minutes of moderate-level activity a week.

“If you’re not able to do exercises such as hiking, swimming or biking, simply opt for whichever form of movement feels best for you and your level of mobility. 

“This could include gentle stretching, walking, standing up and sitting down in a chair, or simply getting up to make a cup of tea.

“Similarly, spending time outdoors in natural daylight can help reset your sleep-wake cycle, so be sure to get your daily dose – even if it’s sitting on a bench.”