Sleep Hygiene Practices For Different Age Groups

Sleep changes with age. What helps a six-year-old fall asleep might not work for a teenager, and what soothes a busy adult to bed might not suit someone in their 60s. Building healthy bedtime habits tailored to each life stage can help promote better sleep quality long term. In this guide, we explore practical sleep hygiene tips for children, adults and seniors that’ll support better nights and healthier routines no matter the age.

What is sleep hygiene, and why is it important?

Sleep hygiene refers to daily habits that support restful, uninterrupted sleep. These include having consistent sleep schedules, limiting screen time at night and making the bedroom comfortable. These routines help regulate your body clock and improve sleep quality over time. Good sleep hygiene also supports energy, focus and overall wellbeing, all of which are vital no matter your age.

Children and teens

Children aged six to 13 typically need nine to 13 hours of sleep a night, while teens need around eight to 10 hours. Irregular routines and screen time may all disrupt healthy sleep patterns. To support better rest, parents can help by:

• Setting consistent bed and wake times, even on weekends
• Creating a wind-down routine, like reading or quiet play 
• Establishing no screen time an hour before bed
• Making sure the bedroom is quiet, dark and cool
• Encouraging daily exercise or outdoor play

These healthy bedtime habits can help train the brain to recognise when it’s time to rest, making it easier for kids and teens to fall asleep and wake up refreshed.

Adults

Most adults need seven to nine hours of sleep a night. But with long workdays, family commitments and constant digital distractions, sleep is often the first thing to be sacrificed.

For a more restful sleep, give these sleep hygiene tips a try:

• Limit caffeine and alcohol in the evening
• Keep screens out of the bedroom and use the space only for sleep
• Stick to a regular schedule (even on weekends!)
• Use breathing or mindfulness exercises to quiet a racing mind

Choosing the right mattress and pillow can also improve sleep quality. A supportive sleep surface makes it easier to stay comfortable and reduces potential tossing and turning all night.

Seniors

Seniors still need about seven to eight hours. However, sleep often becomes lighter or more fragmented with age, commonly due to health conditions, medications or shifts in daily routine.

To support restful sleep, try these sleep hygiene tips:

• Keep the bedroom quiet and softly lit to reduce fall risk
• Limit evening fluids to reduce night-time bathroom trips
• Take short daytime naps (20 to 30 minutes) if needed
• Stay active and get natural light during the day

A comfortable mattress and pillow can also reduce pressure points and support better spinal alignment. Consider adding a mattress protector for extra comfort and cleanliness.

How to wind down for the night using a simple countdown

Establishing a predictable bedtime routine can make it easier to fall asleep — and stay asleep. One popular and easy-to-follow method is the 10, 3, 2, 1, 0 sleep rule, which helps your body and mind prepare for rest:

• 10 hours before bed — No more caffeine
• 3 hours before bed — No food or alcohol
• 2 hours before bed — Stop working
• 1 hour before bed — No cellphones, TVs, tablets, laptops, etc.
• 0 — the number of times you hit “Snooze” in the morning

Sleeping better starts with smart choices

Sleep hygiene is essential at every stage of life. From healthy bedtime habits to the right mattress and pillow, simple changes can have a big impact. At Mattress & Pillow Science, we’re passionate about helping Australians sleep better with ergonomically designed mattresses and pillows for every kind of sleeper.

Check our range or speak to our team for recommendations — because great sleep sets you up for a better day.