Sleep at Different Life Stages and Situations

One size does not fit all

Sleep needs and problems change across life. The NHLBI gives recommended totals, including naps, by age. [1] This page is a map of situations; it points to where each is covered.

Newborn sleep varies widely. [1]

Babies and young children

• Babies have their own pattern of waking and sleeping, and it is unlikely to match other babies or your own needs. [2]
• The NHS suggests teaching night from day: lights low, little talk and no play at night, while daytime is bright and normal. [2]
• A simple soothing bedtime routine, such as a bath, story and dim lights, may help babies settle. [2]
• For at least the first 6 months, a baby should sleep in the same room as you, day and night; this can reduce the risk of SIDS. [2] Follow current safe-sleep guidance from your health provider.
• Melatonin for children should only be considered with a health care provider; child poisonings are a concern. [3] See Children and teens and Melatonin.

School-age children and teens

Children's needs depend on age. [1] Children who are sleep deficient might be overly active, have attention problems, misbehave, and do worse at school. [4] Night terrors are most common between ages 3 and 8 and sleepwalking is more common in children; see Parasomnias. [5][6] Proper evidence not found in the health-agency sources read for this page on school start times or teen screen limits, so no specific advice is given. Caffeine and energy drinks can cause sleep problems in children and teens. [7] See Caffeine, alcohol, nicotine and sleep.

Pregnancy

Sleep trouble in pregnancy can come from the changes of pregnancy; the American Academy of Sleep Medicine notes pregnancy, particularly the third trimester, can cause sleep problems. [8] Restless legs symptoms can occur in pregnancy, especially in the last trimester, and usually go away after delivery. [9] Chronic insomnia has been linked with pregnancy complications. [10] Do not start sleep supplements or sedating products without asking your prenatal provider; see Pregnancy and breastfeeding. Proper evidence not found in the sources read on safe supplement choices for sleep in pregnancy.

New parents and postpartum

Newborns wake repeatedly for the first few months. The NHS suggests trying to sleep when your baby sleeps, asking your partner to share feeds or the early-morning routine, and asking a friend or relative to stay for a few days if you are alone. [2] Interrupted sleep from waking to care for a baby is a recognized insomnia risk factor. [11]

Menopause and perimenopause

The NHS lists sleep problems among menopause symptoms, which may be worse with night sweats. [12] Insomnia in menopause is a recognized issue; a small trial of 108 women suggested progressive relaxation may help. [13] See Perimenopause and menopause and Hot flashes and night sweats.

Older adults

Older adults need about the same 7 to 9 hours, but tend to sleep earlier, lighter and with more waking. Insomnia is the most common sleep problem at 60 and older, and sleep disorders such as sleep apnea and restless legs become more common. [14] Sleep medicines may help in the short term but carry risk and dependency potential. [14] See Sleep and memory changes with age and Older adults.

Chronic pain and other health conditions

People with chronic pain and insomnia may become more aware of and distressed by their pain. [10] Long-term pain can keep you from a good night's sleep. [15] Ask your clinician about both problems together.

Caregivers and dementia

Alzheimer's disease and related dementias can cause sleeping too much or not enough, waking often, and wandering or yelling at night, which affects the person's and the caregiver's sleep. Poor sleep can make dementia symptoms worse, so nighttime safety matters. [14]

Shift workers and travelers

See Body-clock problems: delayed sleep, shift work and jet lag.

When to get help

See a clinician if sleep problems persist in any life stage, if a baby has trouble sleeping, speak to a health visitor; for adults, see a doctor if problems last months. [2][15] Not sure where to start? How to fall asleep faster.