Prevention

4.2.1 Considerations by age group

Sleep is a fundamental aspect of health across all age groups, with varying recommendations that reflect the unique physiological and psychological needs of each developmental stage.

Prenatal

The importance of maternal sleep cannot be understated as it directly influences fetal development. Good maternal sleep quality contributes positively to pregnancy outcomes and may help to mitigate prenatal depression and complications in delivery (Jha et al., 2018).

Age 0-4 Years

Establishing consistent sleep routines can significantly enhance sleep quality in this age group, potentially decreasing sleep disturbances later in life (Sande et al., 2024). Infants aged 0-12 months require 14-17 hours of sleep, while toddlers aged 1-2 years should ideally receive 11-14 hours (Tremblay et al., 2016).

Age 5-14 Years

Children aged 5-14 should sleep between 9-11 hours. Many children do not meet this guideline due to evolving social and academic pressures (Pyper et al., 2017), which has been linked to increased risks of obesity and impaired academic performance, whilst children who regularly obtain adequate sleep demonstrating better health outcomes (Pyper et al., 2017; , (Tsai et al., 2017).

Age 15-22 Years

Sleep recommendations for this age group are 8-10 hours of sleep, but often sleep less due to academic demands and social activities (Kansagra, 2020). Factors such as early school start times and lifestyle choices contribute to poor sleep patterns, which can exacerbate issues like anxiety and depression prevalent in adolescence (Keyes et al., 2015).

Age 23-36 Years

Young adults are recommended to sleep 7-9 hours per night but often sleep less due to job demands and social activities. Sleep hygiene practices, including reducing screen time before bed and establishing consistent sleeping hours, are vital during this stage to promote long-term health (Khatib et al., 2017).

Age 37-54 Years

Adults in this age range should aim for 7-9 hours of sleep. Chronic sleep deprivation in this demographic is linked to various health issues, including high risk of CVD and metabolic syndrome (Tsai et al., 2017). Effective stress management and regular exercise have been shown to enhance sleep quality among adults (Rollo et al., 2020).

Age 55-70 Years

Sleep recommendations for older adults typically remain at 7-8 hours but physiological changes can lead to increased difficulty in achieving deep sleep. Issues such as insomnia become more prevalent, and sleep architecture changes may affect night-time sleep quality (Ferrari et al., 2022).

Age 70+ Years

The elderly are still recommended to receive 7-8 hours of sleep but face unique challenges such as chronic illnesses and medications that disrupt sleep. Social factors, including loneliness and less physical activity, can also impact sleep quality in this demographic (Meltzer et al., 2024).