{"id":6706,"date":"2025-08-11T20:05:53","date_gmt":"2025-08-12T00:05:53","guid":{"rendered":"https:\/\/www.laclefdusommeil.ca\/2025\/08\/11\/sleep-hygiene-the-basis-for-good-sleep-at-any-age\/"},"modified":"2025-10-08T09:19:54","modified_gmt":"2025-10-08T13:19:54","slug":"sleep-hygiene-the-basis-for-good-sleep-at-any-age","status":"publish","type":"post","link":"https:\/\/www.laclefdusommeil.ca\/en\/2025\/08\/11\/sleep-hygiene-the-basis-for-good-sleep-at-any-age\/","title":{"rendered":"Sleep hygiene: the basis for good sleep at any age"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">When we think of sleeping better, we often jump straight to the &#8220;solutions&#8221; box: ergonomic pillows, supplements, medical devices or even medication. But first &#8211; <strong>before suspecting a sleep disorder or looking for a diagnosis<\/strong>&#8211; we need to <strong>get back to basics: sleep hygiene<\/strong>. <\/p>\n\n<h2 class=\"wp-block-heading\">What is sleep hygiene?<\/h2>\n\n<p class=\"wp-block-paragraph\">Sleep hygiene encompasses <strong>the habits and conditions<\/strong> that promote quality sleep. It includes : <\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Regular bedtimes and wake-up<\/strong> times<\/li>\n\n\n\n<li>An environment conducive to sleep (darkness, silence, cool temperature)<\/li>\n\n\n\n<li>Lack of mental and visual stimulation before bedtime<\/li>\n\n\n\n<li><strong>Reassuring, age-appropriate routines<\/strong><\/li>\n\n\n\n<li>Managing screens, caffeine, alcohol and certain medications<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<p class=\"wp-block-paragraph\">To remember: Regardless of your age or sleep problems, sleep hygiene is the foundation of any lasting improvement.<\/p>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/07\/04759_bulletin_InfoSommeil_web-2024-1.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Get the info-sleep newsletter<\/a><\/div>\n<\/div>\n\n<h2 class=\"wp-block-heading\">Age-related sleep needs and characteristics<\/h2>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Age group<\/strong><\/td><td><strong>Recommended duration<\/strong><\/td><td><strong>Sleep features<\/strong><\/td><td><strong>Important routines<\/strong><\/td><\/tr><tr><td>Infants (0-12 months)<\/td><td>12-16h (with naps)<\/td><td>Unformed circadian rhythms, many night-time awakenings<\/td><td>Bath, white noise, subdued light<\/td><\/tr><tr><td>Children (1-5 years)<\/td><td>10-13h (incl. siesta)<\/td><td>Nightmares, night terrors, need for reassuring routine<\/td><td>Reading, quiet ritual, transitional object<\/td><\/tr><tr><td>Children (6-12 years)<\/td><td>9-12h<\/td><td>More stable sleep, but sensitive to screens and school stress<\/td><td>Limit screens, fixed routine<\/td><\/tr><tr><td>Teenagers (13-18 years)<\/td><td>8-10h<\/td><td>Shift in natural rhythm (natural sleep-late)<\/td><td>Encourage consistency, limit naps<\/td><\/tr><tr><td>Adults (18-64)<\/td><td>7-9h<\/td><td>Stress, responsibilities, caffeine, screens<\/td><td>Regular routine, screen breaks<\/td><\/tr><tr><td>Seniors (65+)<\/td><td>7-8h<\/td><td>Light sleep, frequent awakenings, naps<\/td><td>Physical activity during the day, stable bedtime<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<h2 class=\"wp-block-heading\">What can affect sleep?<\/h2>\n\n<p class=\"wp-block-paragraph\">Before thinking about pathology, it is important to explore the common factors that affect sleep quality:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Stress and anxiety<\/strong><\/li>\n\n\n\n<li><strong>Lack of physical activity<\/strong><\/li>\n\n\n\n<li><strong>Poor diet (late, rich or sugary suppers)<\/strong><\/li>\n\n\n\n<li><strong>Consumption of stimulants (caffeine, nicotine, alcohol)<\/strong><\/li>\n\n\n\n<li><strong>Medications <\/strong>(certain antidepressants, corticosteroids, antihypertensives)<\/li>\n\n\n\n<li><strong>Night work or irregular hours<\/strong><\/li>\n\n\n\n<li><strong>Non-optimal environment<\/strong> (light, noise, discomfort)<\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<p class=\"wp-block-paragraph\">And sometimes, despite perfect hygiene, a disorder may be to blame&#8230;<\/p>\n\n<h2 class=\"wp-block-heading\">Frequent sleep disorders<\/h2>\n\n<p class=\"wp-block-paragraph\">Some diagnoses can affect sleep quality or duration:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Sleep apnea<\/strong>: pauses in breathing during sleep, causing micro-awakenings and chronic fatigue<\/li>\n\n\n\n<li><strong>Chronic insomnia<\/strong>: difficulty falling asleep or staying asleep<\/li>\n\n\n\n<li><strong>Restless legs syndrome<\/strong><\/li>\n\n\n\n<li><strong>Parasomnias <\/strong>: sleepwalking, frequent nightmares<\/li>\n\n\n\n<li><strong>Circadian rhythm disorders<\/strong><\/li>\n<\/ul>\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n<p class=\"wp-block-paragraph\"><strong>Sleep apnea <\/strong>is more common than you might think: it affects around <strong>26% of adults aged between 30 and 70<\/strong>, but <strong>often goes undiagnosed<\/strong>.<\/p>\n\n<h2 class=\"wp-block-heading\">Accessories for better sleep<\/h2>\n\n<p class=\"wp-block-paragraph\">In addition to good sleep hygiene, certain accessories can really improve the comfort and quality of sleep, especially for users of CPAP treatments:<\/p>\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/MED627843461241.jpg\" alt=\"La clef du sommeil -\" class=\"wp-image-4437 size-full\" srcset=\"https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/MED627843461241.jpg 600w, https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/MED627843461241-300x300.jpg 300w, https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/MED627843461241-150x150.jpg 150w, https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/MED627843461241-100x100.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h3 class=\"wp-block-heading\">CPAP pillow<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Reduces mask pressure<br\/>Minimizes air leakage<br\/>Improves cervical alignment<br\/>Studies show that 78% of CPAP users who use an adapted pillow report improved comfort and adherence to treatment.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.laclefdusommeil.ca\/en\/produit\/best-in-the-rest-cpap-pillow\/\">See the product<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n<div style=\"height:65px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div class=\"wp-block-media-text is-stacked-on-mobile\"><figure class=\"wp-block-media-text__media\"><img decoding=\"async\" width=\"600\" height=\"600\" src=\"https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/HOUDNEW.jpg\" alt=\"La clef du sommeil -\" class=\"wp-image-4266 size-full\" srcset=\"https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/HOUDNEW.jpg 600w, https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/HOUDNEW-300x300.jpg 300w, https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/HOUDNEW-150x150.jpg 150w, https:\/\/www.laclefdusommeil.ca\/wp-content\/uploads\/2025\/04\/HOUDNEW-100x100.jpg 100w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><div class=\"wp-block-media-text__content\">\n<h3 class=\"wp-block-heading\">Tube support<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Prevents the tube from pulling on the mask during the night<br\/>Reduces movement-related interruptions<br\/>Promotes deeper, uninterrupted sleep<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.laclefdusommeil.ca\/en\/produit\/houdini-tube-holder-new-model\/\">See the product<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n<h2 class=\"wp-block-heading\">For a better night&#8217;s sleep&#8230; every little helps<\/h2>\n\n<p class=\"wp-block-paragraph\">Sleep is much more than a moment of rest: it&#8217;s a fundamental pillar of your physical, mental and emotional health.<br\/>Whether you&#8217;re an infant struggling to fall asleep, a teenager staying up too late, or an adult struggling with chronic fatigue, <strong>it all starts with adapted, caring sleep hygiene<\/strong>.<\/p>\n\n<p class=\"wp-block-paragraph\">Do you have any doubts, questions or need personal advice?<br\/>Our team is here to support you, listen to your needs and offer concrete solutions tailored to your specific situation.<br\/>Call us or book an appointment today. cat us<br\/>Because a good night&#8217;s sleep isn&#8217;t a luxury &#8211; it&#8217;s a necessity. And it can change everything.  <\/p>\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/www.laclefdusommeil.ca\/en\/contact\/\">Contact us<\/a><\/div>\n<\/div>\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When we think of sleeping better, we often jump straight to the &#8220;solutions&#8221; box: ergonomic pillows, supplements, medical devices or even medication. But first &#8211; before suspecting a sleep disorder or looking for a diagnosis&#8211; we need to get back to basics: sleep hygiene. What is sleep hygiene? Sleep hygiene encompasses the habits and conditions [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":6704,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[92],"tags":[],"class_list":["post-6706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/posts\/6706","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/comments?post=6706"}],"version-history":[{"count":0,"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/posts\/6706\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/media\/6704"}],"wp:attachment":[{"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/media?parent=6706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/categories?post=6706"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.laclefdusommeil.ca\/en\/wp-json\/wp\/v2\/tags?post=6706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}