Sleep is a critical factor in maintaining overall health. The fast-paced lifestyle in our cities and the long working hours, often compounded by cultural habits, make it difficult to ensure the right amount of sleep at different stages of life. Yet, understanding the changing sleep needs as we age is key to promoting better health, productivity, and well-being.

Sleep in Infants and Young Children

From birth to around three months, newborns need between 14 to 17 hours of sleep per day. The constant rest in this period is not just about recharging energy; it’s essential for the immense physical and cognitive development taking place. In Bangladesh, many parents notice that their babies have erratic sleep schedules during these months, and it’s common for parents to sleep alongside their babies. However, ensuring a quiet and comfortable sleeping environment—whether in the cities or rural areas—can help maintain this vital rest.

As babies grow older, from four months to one year, their sleep needs reduce slightly, to around 12 to 16 hours per day. Parents in Bangladesh often face challenges during this period as babies begin to establish their circadian rhythms. The introduction of solid foods and family schedules, which may include late nights and busy routines, can disrupt the baby’s sleep patterns. However, encouraging a regular sleep schedule can help babies adjust to the natural day-night cycle.

Sleep in Toddlers and Preschoolers

For children between one and two years old, the sleep requirement falls to around 11 to 14 hours a day, and for preschoolers, aged three to five, it further decreases to about 10 to 13 hours. This is a time of immense learning, as toddlers and young children are constantly absorbing new information and developing crucial skills. Napping is still necessary, but the duration and frequency of naps decrease.

Sometimes grandparents often play a crucial role in managing a child’s sleep schedule. It is during this age that children begin experiencing nighttime fears—such as being afraid of the dark or “bhoot” (ghosts)—which is something parents often have to navigate. Helping children feel secure at night, through bedtime stories or calming routines, can greatly improve the quality of their sleep.

Sleep for School-Age Children and Teenagers

As children grow older, their sleep needs continue to reduce. School-age children (6 to 12 years) typically require 9 to 12 hours of sleep. However, as children often face early school times, coupled with the pressure of studying for long hours, especially as they prepare for exams like PSC, JSC, and SSC. Parents may find it challenging to balance a healthy sleep schedule with academic demands.

For teenagers, the ideal sleep range is between 8 to 10 hours a night, but due to biological changes, many teenagers tend to sleep later and wake up later. Additionally, the increasing use of technology, including smartphones and social media, is often cited as a cause for sleep deprivation among teens. Encouraging teenagers to maintain a consistent sleep routine and reducing screen time before bed can significantly improve their sleep quality.

Sleep in Adults

Once we reach adulthood, our sleep needs stabilize. Most adults in Bangladesh require 7 to 8 hours of sleep per night to function at their best. However, for many people, especially those living in urban areas like Dhaka and Chittagong, balancing long work hours, commuting, and family responsibilities means sleep often takes a back seat. Cultural factors, such as social gatherings that extend late into the night, can also contribute to sleep deprivation.

Sleep disorders like obstructive sleep apnea and insomnia are becoming more common due to lifestyle factors such as stress, irregular work schedules, and unhealthy diets. Ensuring adequate sleep, practicing mindfulness, and adopting healthier bedtime routines are critical to maintaining long-term health.

Sleep in Seniors

As people age, their sleep requirements continue to evolve. Seniors (aged 65 and older) generally need about 7 to 8 hours of sleep but may struggle to get continuous, deep sleep. Many elderly people in Bangladesh suffer from health conditions, such as diabetes or prostate issues, that require frequent bathroom visits at night, further disrupting their sleep.

The Path to Better Sleep

Given the unique challenges of life —whether in cities with heavy traffic and noise, or in rural areas with early rising lifestyles—ensuring proper sleep is essential for maintaining good health. As a society, we often undervalue the importance of sleep, which can lead to chronic health issues such as heart disease, diabetes, and mental health disorders. Whether you’re a young child learning about the world, a stressed-out student preparing for exams, or an elderly person adjusting to the changes of aging, understanding and adapting to sleep needs at each stage of life can make a significant difference.