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Brain health -

It’s important to note that good sleep can significantly enhance your brain’s cognitive function, as well as your memory. While you sleep, your brain consolidates information, processes emotions, and rejuvenates itself, leading to improved learning and a sharper mind throughout the day.

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Physical health - Quality sleep is also crucial for maintaining optimal physical health. It supports the body's healing and repair processes, and boosts the immune system. Now, let’s take a look at some age-specific tips on how you can improve your nighttime rest.

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0–5 years -

Newborns can spend between 14 to 17 hours sleeping every day, and it takes up to three months for them to develop a natural circadian rhythm, which leads to nighttime wakefulness and daytime sleeping. Without placing your infant directly in the sun, try to expose them to natural light through windows.

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0–5 years -

After moving to a proper bed, children tend to get up during the night and wake their parents. If you have a child past the age of three, you might find it beneficial to implement a tangible "hall pass" system that can incentivize them to stay in bed. They can use the pass if they really need you, and earn rewards if unused.

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0–5 years -

Children at this age often wake up due to nighttime fears, such as worries about robbers. We recommend that you address their concerns briefly and provide reassurances. Night lights can also help, but should not be too bright. Activities like flashlight treasure hunts can also make children more comfortable with the dark.

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6–10 years -

About 20% of children face insomnia, and some experience night terrors, which involve thrashing or screaming without any memory of the event. For insomnia, pediatricians might recommend cognitive behavioral therapy. Parents should comfort children during night terrors without waking them to prevent further confusion.

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6–10 years -

Cell phones and televisions can interfere with your child’s sleep, especially in older children. We recommend that you collect devices before bed to prevent late-night usage. If your child needs an alarm, consider using traditional alarm clocks instead of phones to reduce screen time before sleep.

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6–10 years -

Children's schedules can vary greatly from the week to the weekend, making it difficult for them to wind down at night. If you have the time, you could implement a "buffer zone" before bedtime, during which activities like reading or listening to music can help your children relax and prepare for sleep.

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13–19 years -

Early school start times and homework truly make it difficult for teenagers to get enough sleep, which is made even worse by the lure of social media. Experts suggest that limiting screen time an hour before bed and positioning phones away from the bed can reduce the temptation to scroll.

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13–19 years -

Stress in teenagers often disrupts their sleep because bedtime can be the first time that their worries have no distractions. But they can address stress during the day by writing down concerns to signal the brain that the issues are being tackled, which helps reduce nighttime rumination.

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13–19 years -

Caffeine can stay in the bloodstream for up to 10 hours, so an afternoon cup of coffee can be problematic for nighttime sleep. Caffeine intake should really stop by noon. Alternative energy boosts like a brisk walk or a quick blast of cold air are good ideas.

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20–34 years -

People in the twenties and thirties often have fluctuating sleep schedules between weekdays and weekends that disrupt the internal clock, causing difficulty in falling asleep. Establishing a consistent sleep schedule, even on weekends, can help maintain a balanced internal clock and improve sleep quality.

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20–34 years -

While alcohol can initially induce sleep, it often leads to fragmented sleep and nighttime awakenings. We recommend keeping a sleep diary to track the effects of alcohol on sleep quality. This can help identify patterns, and then one can adjust drinking habits to minimize disruption.

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20–34 years -

Irregular work schedules and night shifts can disrupt natural sleep cycles. To manage this, you can minimize sunlight exposure after night shifts and gradually adjust sleep times before schedule changes. Creating a buffer period between work and sleep for a calming activity can also improve sleep quality.

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35–40 years -

Stress in early midlife can really interfere with sleep by creating a cycle where worries are carried to bed. Setting aside time during the day to list and address worries can help reduce nighttime anxiety and improve sleep quality.

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35–40 years -

Activities like working or watching TV right before bed can hinder sleep due to excessive stimulation. Scheduling at least half an hour of screen-free relaxation (such as listening to a podcast or knitting) can help signal your brain to wind down.

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35–40 years - Insomnia, the persistent inability to fall or stay asleep, can occur due to stress, life changes, or even family history. Persistent symptoms should be addressed by consulting a primary care doctor. Cognitive behavioral therapy, administered by specialists, is also an effective treatment for insomnia.

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41–50 years -

Women at this age tend to go through perimenopause and menopause, where hot flashes can disrupt sleep. Cooler pajamas and breathable sheets can help, and doctors might even prescribe hormone therapy to address the issue.

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41–50 years -

Middle age is when many people develop sleep apnea, characterized by snoring, choking, and gasping at night, leading to poor sleep quality. Seeking medical attention is crucial, as the condition is treatable, though it may require lifestyle adjustments or medical devices.

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41–50 years -

Stress at this age can be quite severe and can have a drastic impact on sleep. Aside from writing down your worries to help your mind address them, it’s also suggested that people in their midlife stage take on calming meditation, even if it’s for brief moments during the day.

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51–60 years -

As people get older, they may find themselves waking up more often to use the bathroom, which is known as nocturia. We recommend reducing the amount of water you drink before bed and engaging in calming activities (like reading a few pages from a book) if you’re unable to fall back asleep.

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51–60 years -

Many of the issues that have been listed before can become severely exacerbated in late midlife, especially since people at this age tend to experience a more sedentary lifestyle. To help your body and mind maintain sleep health, we recommend engaging in physical exercise as much as possible, even if it's only for brief moments at a time.

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51–60 years -

It goes without saying that alcohol and caffeine can affect anyone, regardless of their age. This is truer for people after the age of 50 when metabolism slows down drastically. Try to cut out alcohol and caffeine intake as much as possible, and keep a record of how your body reacts.

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61–75 years -

People in this age group tend to move toward retirement, which can take away the structure and routine established years before. Doctors suggest that creating a new schedule (which includes planned activities and staying physically active) can improve sleep onset and duration.

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61–75 years -

Insomnia is also incredibly common among people in this age group, which can cause issues for sleep and day-to-day function. A recommended approach is to maintain a consistent sleep schedule and also a balanced diet that minimizes large meals and caffeine consumption, especially in the hours before bedtime.

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61–75 years -

Nocturia can become even worse at this age, especially if it was left unaddressed in previous years. If you find yourself at this age and still experience the urge to urinate multiple times during the night, we recommend consulting a physician to address the concern.

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76+ years -

The older people get, the earlier they tend to wake up, and some tend to steer towards using drugs or supplements for sleep. It is recommended that people at this life stage avoid doing this, since most of the side effects that they incur are worsened in older people.

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76+ years -

Older people tend to find themselves falling asleep more often during the day. While daytime naps are not inherently bad, excessive napping can disrupt crucial nighttime sleep. Studies suggest that strict sleep schedules should be maintained at this age, and daytime activities can deter the onset of sleepiness.

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76+ years -

Although it can be difficult to maintain physical activity the older you get, it is still important to exercise as much as your body can allow. It is truly one of the best things that older people can do to stay healthy.

Sources: (The New York Times) (National Sleep Foundation) (CDC) (Mayo Clinic) (American Academy of Pediatrics)

See also: How your sleep position is shortening your life

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