Sleep is essential because it enables the body to repair and be fit and ready for another day. When we don’t get enough sleep, we will have more problems remembering information, learning new ideas, feeling relaxed and happy, staying fit, recovering from illness, playing sport, moving and reacting quickly.
Babies have different sleep requirements depending on age and stage. Growth hormone is produced during the deeper stages of sleep and is particularly important in the first 6 months of growth in infants.
Sleep Chart for Tot to Teen plus:
| Age | Recommended total sleep | Acceptable range | Nighttime sleep | Naps |
| Newborn to 3 months | 14-17 hours | Not less than 11 hours and not more than 19 hours | 8 – 9 hours | 7 – 9 hours (3 – 5 naps) |
| 4 to 11 months | 12 – 15 hours | Not less than 10 hours and not more than 18 hours | 8 – 10 hours | 4 – 5 hours (2 – 3 naps) |
| Toddlers 1 – 2 years | 11 – 14 hours | Not less than 9 hours and not more than 16 hours | 11 – 12 hours | 1 – 2 hours (1 or 2 naps) |
| Preschool 3 – 5 years | 10 – 13 hours | Not less than 9 hours and not more than 15 hours | 10 – 13 hours | 1 hour (1 nap) |
| School Age 6 – 12 years | 9 – 12 hours | Not less than 8 hours and not more than 14 hours | 9 – 12 hours | Too busy to nap |
| Teen 13 – 18 years | 8 – 10 hours | Not less than 7 hours and not more than 11 hours | 8 – 10 hours | Napping becomes more popular again |
| Adult 18 – 60 years | 7 plus hours | Sleep tends to be a luxury | 7 plus hours | Very little time for naps |
| Adult 61 – 64 years | 7 – 9 hours | You have earned the luxury | 7 – 9 hours | More time for naps |
| Adult 65 plus years | 7 – 8 hours | All depends on the aches and pains | 7 – 8 hours | Lots more time for naps |
Be careful how much screen time you have during the day and at night. Looking at blue light from phones or laptops might be “turning down” a “sleep hormone” called melatonin and this makes us feel more alert, which is awful if you are trying to fall asleep. It is also important to make sure that your room is really dark, cool and quiet at bedtime. Light also reduces sleep hormones, hinders transitions between sleep cycles and reduces quality sleep. Too much light can cause repeated awakenings and reduce time spent in deeper, more restorative sleep stages.
