Sleep problems can start at any age, but research shows they tend to emerge or become more prevalent at certain life stages. Newborns, infants, teens, and adults over 65 are most likely to experience issues with sleep. Understanding when sleep troubles arise and why can help identify solutions to get the restful sleep needed for good health.
Newborns and Infants
Sleep issues are very common in newborns and infants under 1 year old. At this young age, it is normal for babies to wake up multiple times a night. This is due to a combination of factors:
- Small stomachs need frequent feedings, as often as every 2-3 hours
- Immature nervous systems cause frequent night wakings
- Lack of circadian rhythm and melatonin production
- Need for comfort from caregiver during the night
While disrupted sleep is developmentally normal for newborns, it can be exhausting for parents. Some tips to help babies sleep better include:
- Establish a bedtime routine with activities like bath, massage, reading
- Put baby to bed drowsy but awake so they learn to self-soothe
- Keep room dark, cool, and quiet during sleep times
- Play soft music or white noise to drown out disturbances
- Avoid overstimulation and too much activity before bed
Around 3-4 months of age, babies should start sleeping for longer stretches at night as their stomach capacity increases and nervous systems mature. However, regressions are common around 4 months and 8 months as babies hit developmental milestones. Have patience and stick to routines as much as possible.
Toddlers
Disrupted sleep patterns can return during the toddler years around 1-3 years old. Common issues include:
- Fear of darkness and being alone in their room
- Nightmares and night terrors
- Difficulty self-soothing and falling back asleep
- Early waking due to shift to two daytime naps
- Potty training needs interrupting sleep
Toddler sleep struggles often relate to strains around independence and autonomy. Maintaining comforting bedtime routines, using nightlights or special stuffed animals, and being patient through regressions can help minimize problems. Switching to one longer afternoon nap can also encourage better nighttime sleep.
Preschoolers
While many preschoolers ages 3-5 sleep through the night, fears and difficulty falling asleep independently return for some. New issues like sleepwalking or sleep talking may also emerge. Causes include:
- Vivid imaginations making children anxious about the dark or being alone
- Trouble powering down from an active day of play and stimulation
- Irregular napping patterns interfering with nighttime sleep
- Sleep disorders like restless leg syndrome beginning to appear
Preschooler sleep frustrations often revolve around bedtime resistance. Make the hour before bed focused on calm activities. Give children some control by allowing them to choose pajamas or a book. Use a consistent routine and set clear limits around stall tactics to get children to sleep faster.
Elementary School Children
Once in elementary school, most children ages 6-12 have settled into a more regular sleep cycle. However, some common issues include:
- Bedtime resistance and difficulty falling asleep independently
- Nightmares related to scary media content
- Daytime tiredness from increasing academic demands
- Sleep apnea emerging due to enlarged tonsils and adenoids
To reduce elementary sleep struggles, set an appropriate bedtime and wake time based on school/activity demands. Limit screen time and evening snacks that can overstimulate. Create a restful environment and routine to help children learn to put themselves to sleep.
Teenagers
Teen sleep challenges become prevalent again around ages 13-17. The most common issue is delayed sleep phase, where teens cannot fall asleep until late at night and struggle to wake in the morning. Contributing factors include:
- Shift to later melatonin release at puberty making it hard to fall asleep early
- Busy schedules and screen time use interfering with sleep
- Natural shift towards later sleep/wake times during adolescence
To help teenagers get enough sleep, set a reasonable bedtime that works with their natural rhythm, such as 11pm. Avoid early school start times before 8am. Limit evening screen use and caffeine. Temporary melatonin supplementation can also help reset their clock.
Adults
Sleep troubles resurface again in adults over age 50. Many factors are at play:
- Increased prevalence of sleep disorders like sleep apnea and restless leg syndrome
- Use of medications that interfere with sleep
- Increased nighttime awakenings to use bathroom
- Circadian rhythm shifts causing earlier wake times
- Stress, anxiety, and depression disrupting sleep
- Health issues and pain making sleep difficult
Adults should prioritize good sleep hygiene like limiting alcohol and caffeine, winding down before bed, and creating a restful sleep environment. Underlying conditions causing sleep disruption may need treatment. Talk to a doctor about persistent insomnia.
When Should You Seek Help?
While some mild sleep disturbances are normal at various life stages, seek medical help if:
- Sleep problems persist for more than 1-2 weeks
- Sleepiness is impacting daytime function
- You regularly take more than 20-30 minutes to fall asleep
- You wake frequently or for long periods overnight
- You feel tired upon waking even after 7-9 hours of sleep
- Snoring, gasping, or stoppage in breathing occurs
A doctor can check for underlying conditions like sleep apnea, restless leg syndrome, thyroid disorders, and other medical issues. Sleep studies may be ordered. Lifestyle changes or sleep aids may be prescribed. Don’t assume sleep troubles are just a normal part of aging – seek help.
When Does Good Sleep Start?
While newborns have disrupted sleep for months, infants should consolidate night sleep around 3-4 months old. By 6 months, babies need 2-3 naps totaling 2-3 hours during the day. Naps decrease to 1-2 by age 1. Toddlers transition to one nap between 1-3 years old. Preschoolers need 11-13 hours of sleep total with a daytime nap until around age 5. School age children require 9-12 hours nightly. Teens need 8-10 hours, but their body clock shifts later. Adults do best with 7-9 hours per night. Sleeping well is important at every age. Seek help for chronic issues impacting your child or you.
Conclusion
Sleep disturbances arise at predictable developmental stages, but can happen at any age. Newborns, infants, teens, and older adults are especially prone to sleep troubles related to physical changes, health issues, and lifestyle factors. While some short-lived issues are normal, don’t ignore persistent sleep problems. Seek medical advice to identify and treat underlying causes, like sleep disorders, medication effects, and medical conditions. Prioritize good sleep hygiene and habits tailored to your child’s or your own age and stage of life. Sleep is vital to health and development at every age – be proactive getting any needed help.