Sleep health: guidelines for adults and children

Sleep is a critical determinant of health and well-being. Key indicators of poor sleep include difficulty falling asleep, frequent nocturnal awakenings, daytime drowsiness, and severe snoring, which may suggest sleep apnea.

To improve sleep hygiene, experts recommend maintaining a regular sleep-wake schedule, increasing exposure to natural light during the day, and limiting screen time and bright lights in the evening.

For children and adolescents, sleep duration requirements vary by age according to National Sleep Foundation guidelines: 10–12 hours for ages 3–5, 11 hours for ages 5–6, 10–11 hours for ages 7–13, and 9–10 hours for ages 14–17. Data indicates that average sleep duration for children has been steadily declining due to later bedtimes, which can negatively impact mental recovery and learning capabilities.