Science & Health

The Family’s Guide to Better Sleep: From Infants to Adults

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The Family’s Guide to Better Sleep: From Infants to Adults

While it is common knowledge that sleep is vital to all, do you know how much sleep you need individually and what you can do for better sleep? From the youngest infant in the family to the older adults at home, both the quality and quantity of sleep can significantly impact physical health, mental well-being, and your daily life. Here are some insights and tips to know about you and your family members’ sleep requirements.

Average Adult Sleep Needs

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What to know about sleep requirements:

  • The “8 hours of sleep” is a myth that has been debunked. Most adults benefit from 7 to 9 hours of sleep, though individual needs vary.
  • Sleeping more may be necessary for young adults, those catching up on sleep, or individuals with certain illnesses.
  • Ageing can also influence sleep patterns and quality, but the need for restful sleep remains crucial.

To gauge if you’re meeting your sleep hours, observe your sleep patterns over the weekends or rest days. Feeling lethargic or sleeping in significantly may be a sign that you’re getting insufficient rest throughout the week.

Teenage Sleep Needs

What to know about sleep requirements:

  • The teenage years are a critical period for physical and mental development, necessitating 8 to 10 hours of sleep nightly. 
  • Adequate sleep supports brain functions essential for learning, creativity, and emotional development. Unfortunately, many teens experience sleep deprivation, affecting their school performance, creativity, and mental health. 

Encouraging better sleep habits and addressing sleep issues can significantly benefit adolescents’ overall well-being. For parents and caregivers, initiating a conversation about sleep with their teenage children is an essential first step. Here’s what you can do:

  • Try enforcing bedtime hours, or assist your teenager in managing his or her schedule to prevent overcommitment. 
  • Parents can also help mitigate stress levels to ensure adequate sleep remains a priority despite busy school days.

Infant or Toddler Sleep Needs

What to know about sleep requirements:

  • Infants require 12 to 16 hours of sleep, including naps, while toddlers need 11 to 14 hours. 
  • The amount of sleep gradually decreases as children grow. 

Ensuring your infant or young child has enough sleep is critical for their development at a young age. Below are a few tips on looking after your child’s sleep requirements.

  • Create a conducive sleep environment and adjust the room temperature to suit infants.
  • Establish a calming nightly routine for infants and toddlers while maintaining a sleep diary.
  • Consult a pediatrician if you have growing concerns about your child’s sleep patterns before more severe issues such as insomnia develops.

Creating Sleep-Friendly Environments for Better Sleep

A peaceful, quiet and comfortable bedroom is fundamental for good sleep, regardless of age. For those experiencing sleep issues, addressing these through environmental adjustments and sleep hygiene practices can help tremendously. This includes choosing the right mattress for supporting a good sleeping posture, and minimising exposure to blue light before bedtime. Having a stable sleep schedule and a soothing bedtime routine will also create a positive and relaxing experience, helping you drift off to sleep more easily.

Use an Adjustable Bed Frame

Adjustable bed frames can be a game-changer for improving sleep quality for people of all ages. These bed frames offer customisable support, alleviating discomfort by reducing pressure on joints and muscles.

Adjusting the bed’s incline can also provide relief and enhance overall sleep quality for individuals with specific health conditions like acid reflux or sleep apnea.

Marble’s adjustable bed frames are designed with these needs in mind, providing multiple benefits to help the entire family sleep better.

Switch to Cooling, Hypoallergenic Bed Sheets

In Singapore, where nights can be hot, choose bed sheets made of cooling material such as tencel, or mattresses such as Marble’s HexiGrid™ which does not trap body heat.

Hypoallergenic bed sheets are also particularly beneficial for infants, young children, or those with allergies. They help to repel allergens and dust mites, providing a cleaner, healthier sleep environment. Incorporating these into your family’s sleep setup can also significantly reduce the risk of allergic reactions and ensure a more comfortable, uninterrupted night’s sleep.


Sleep is essential to good health and well-being for individuals and families alike. Understanding your needed sleep hours and knowing if you are sleeping well is the first step towards restful and regenerative nights.

Whether you’re addressing the sleep issues of a restless infant or seeking to improve your own sleep quality, Marble’s innovative adjustable bed frames and carefully designed mattresses can contribute to better sleep for you and your whole family.

Visit our bed shop in Singapore to explore how our products can transform your family’s sleep and, by extension, enhance your overall quality of life.

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