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Sleep plays a vital role in physical and mental health, giving the body time to recover and repair. Adequate rest also supports brain development, learning, memory, mood and the immune system’s ability to prevent infections.

Even short-term sleep loss can impair judgment, logical thinking, learning and memory. It may also affect mood and increase the risk of accidents and injuries caused by drowsiness. Chronic sleep deprivation is associated with obesity, diabetes, cardiovascular disease and early death.

Sleep Needs Change With Age

The amount of sleep people generally need decreases as they grow older, though individual needs vary.

Infants typically need 14 to 17 hours of sleep during each 24-hour period. School-aged children usually need nine to 12 hours, while teenagers need eight to 10 hours. Adults generally need seven to nine hours, and older adults need seven to eight hours.

Habits That Can Improve Sleep

Keeping a consistent schedule can make it easier to get sufficient rest. Try going to bed and waking at the same time every day, including weekends, and establish a regular routine that signals the end of the day.

A dark, quiet bedroom can promote sleep. Keeping the room cool—ideally between 60 and 67 degrees—may also help.

Regular daytime exercise can support better sleep, but strenuous activity should be avoided within two hours of bedtime. Full meals are best avoided during the three hours before bed because discomfort and heartburn can interfere with rest.

Alcohol may initially slow the body down, but sleep can be disrupted as it leaves the system. Electronic devices can also make falling asleep more difficult because of the light they emit, so screens should be put away at least an hour before bedtime.

Adults can reinforce healthy sleep habits by modeling them and maintaining consistent expectations for children. Families should also avoid overscheduling young people, leaving enough time after school for homework, meals, relaxation and sufficient sleep.

Anyone who regularly struggles to fall asleep or remain asleep should speak with a healthcare provider. Parents should also seek medical guidance when a child experiences persistent sleep difficulties.