Sleep Tips for Every Age

Only one third of Americans get the recommended seven-to-eight hours of sleep every night and many others do not feel their sleep is refreshing. As a nation, we have problems with sleep deprivation, insomnia and overall poor sleep hygiene. Good healthy sleep habits begin in infancy and all ages can benefit from proper sleep hygiene.

In infants and children, poor sleep can result in problems with growth, cognitive abilities, behavior and school performance. Infants should sleep on their backs without any blankets, bumpers or soft stuffed animals or toys in the crib with them. The recommendation to sleep on the back has dramatically reduced the number of infants dying of Sudden Infant Death Syndrome (SIDS). Infants and toddlers should have regular naps in a quiet, dark room and have regular bedtimes each night of the week. Toddlers are especially good at delaying bedtime and will often wake up at the same time despite going to sleep later on the preceding night. Therefore, they can easily develop sleep deprivation if bedtimes are not enforced.

School aged children also have adverse consequences of poor sleep, often seen in behavior and school performance. Again, a standard bedtime and wake time seven days a week is very important. Sleeping in on weekends or taking naps are not good habits and can contribute to overall poor sleep hygiene. Caffeine in soft drinks can be a problem in this age group and should be avoided all together. School aged children, if getting the proper amount of sleep at night, should not need any caffeine in their diet. Caffeine is also found in chocolate and some headache medications.

College students and young adults often have poor sleep due to erratic schedules and increased intake of caffeine, alcohol and nicotine. All of these substances can disrupt sleep and keep the person from obtaining the refreshing sleep needed.

Adults and the elderly have the same problems but also are at increased risk of certain sleep disorders such as obstructive sleep apnea. The elderly in particular can have problems sleeping due to lack of exercise or lack of exposure to sunlight. Bright sunlight, especially in the morning, helps keep the internal clock set so that the person's brain knows when to be awake and when to sleep. Also, many elderly have medical conditions that contribute to sleep loss and some of their medications can even be a problem.

For all ages, good healthy sleep habits include:

1. Regular bedtime and waketime, seven days a week, all weeks of the year. Infants can be excused from this until they are three-to-six months old; after that they should start going to sleep on a regular basis and not wake up until the morning hours.
2. Avoidance of naps or sleeping in on weekends. Infants, toddlers and the elderly are allowed naps as part of their normal sleep cycle. Everyone else should be aware that the need for a nap indicates their sleep may not be as good as it could be or not enough as needed.
3. Avoidance of caffeine, alcohol or nicotine, as all of these agents can disrupt sleep.
4. Regular exercise, but not too close to bedtime. Exercise is very good for sleep and even a small amount of exercise can be helpful, especially in the elderly.
5. If you have trouble falling asleep, a calm, relaxing bedtime routine may be helpful. A hot bath prior to bedtime is an example.
6. The sleep environment should be comfortable, have a cool temperature and be dark.
7. Avoid stimulating activities such as reading, watching TV, doing homework or something from one's own work in bed prior to sleeping.
8. A small snack prior to sleep can be helpful for sleeping but a large meal can disrupt sleep.

For all ages, medical help should be sought if snoring is present or if the person has difficulty breathing during sleep. These can be signs of a common condition called obstructive sleep apnea. This condition can occur in all ages and does require treatment. Other symptoms that are of concern include morning headaches, abnormal behavior during sleep such as violent behavior, or a feeling that the individual needs to move his or her legs. These may indicate a sleep disorder is present. In addition, if the person has good sleep hygiene but still has difficulty sleeping, an evaluation by a sleep specialist would be appropriate.

About Tufts-New England Medical Center and the Floating Hospital for Children
Tufts-New England Medical Center is a world-class academic medical institution that is home to both a full-service hospital for adults and the Floating Hospital for Children. It has long been recognized as a leader in cancer care, cardiology, organ transplantation, neurosciences and pediatrics. Founded in 1796 as the Boston Dispensary to care for sick and needy Bostonians, Tufts-NEMC is the oldest health care facility in New England. The Medical Center is the principal teaching hospital for Tufts University School of Medicine. The Floating Hospital for Children, Tufts-NEMC's full-service children's hospital, began as a hospital ship more than a century ago. The 128-bed Floating Hospital provides comprehensive inpatient and outpatient services in every area of medical specialization. The Center for Children with Special Needs (CCSN), founded at the Floating Hospital in 1989, provides innovative, caring, and comprehensive services to children with developmental, neurological, learning, and behavioral disorders, and their families. For more information on Tufts-New England Medical Center and the Floating Hospital for Children, visit our web site at www.tufts-nemc.org. For more information on the CCSN, visit http://www.nemc.org/ccsn/home/ .