Sleep: An essential part of life

Sleep is an essential part of life, allowing us to function properly and maintain our overall well-being.

For newborns, sleep is one of their primary activities. In fact, eating and sleeping occupy most of their time. As children grow into infancy and the preschool years, nearly half of the day is still devoted to sleep, while the remaining hours are dedicated to learning, growth, and development.

Over time, the amount of sleep gradually decreases, and by adulthood, we typically spend about one-third of the day sleeping and the remaining two-thirds working, socializing, and engaging in recreational activities.

The amount of sleep needed varies by age. Newborns (0–2 months) generally require between 12 and 18 hours of sleep per day. Infants (3–11 months) need approximately 14 to 15 hours. Children ages 1 to 3 years should sleep between 12 and 14 hours, while preschoolers (3–5 years) need about 11 to 13 hours. School-aged children (5–10 years) typically require 10 to 11 hours of sleep, teenagers (10–17 years) need approximately 8.5 to 9.5 hours, and adults generally require between 7 and 9 hours each night.

Both the duration and quality of sleep are essential for the rest and recovery our bodies need to function effectively each day. Sleep problems can occur for many reasons, including insufficient sleep, difficulty falling asleep, poor sleep quality (such as snoring or breathing difficulties during the night), frequent awakenings, or waking up still feeling tired. If you or a loved one experience any of these issues, it is advisable to consult a healthcare professional.

Recommendations for Better Sleep

Feeling safe and comfortable is important for achieving restful sleep. For most people, this sense of security is associated with being at home and sleeping in their own bed. In newborns, this feeling is often linked to being close to their mother. However, as children grow, it is important for them to develop a sense of comfort and security associated with their own bed and bedroom. Otherwise, they may become dependent on being held or sleeping in their parents’ bed and may wake frequently during the night when those comforting conditions are absent. Ideally, children should fall asleep in the same place where they are expected to sleep throughout the night: their own bed and room.

Additional Recommendations for Children and Adults

• Avoid falling asleep while watching television, as screens can overstimulate the brain and interfere with restful sleep.
• Keep televisions and other stimulating electronic devices out of the bedroom. The bedroom should be reserved for sleep and calming activities such as reading or listening to soft music.
• Avoid eating shortly before bedtime, especially in bed.
• Limit the consumption of stimulating foods and beverages — particularly in the afternoon and evening — such as caffeine, soda, coffee, and chocolate.
• Make sure the bedroom is quiet, dark or dimly lit, and kept at a comfortable temperature that is neither too hot nor too cold.
• Ensure the bed and pillows are comfortable.
• Regular physical activity can promote better sleep, but exercise should be avoided within one to two hours of bedtime.
• Maintain consistent sleep and wake schedules, even on weekends and during vacations.
• Establish a calming bedtime routine, such as taking a bath, brushing teeth, putting on pajamas, or reading. Consistent routines are especially important for children.