How Much Sleep Do Kids Really Need?
Follow our tips to help your child sleep better
Follow our tips to help your child sleep better
Sleep is very important for children's growth and development. It is as essential as good nutrition and exercise. But how much sleep do kids need? The answer is not always clear.
Sleep needs change as we grow from babies to teenagers. Each age group has different sleep requirements. Understanding these needs can help parents build good sleep habits. A regular sleep schedule and a calming bedtime routine can make a big difference.
“Sleep deprivation affects a young person’s learning and ability to focus and can cause behavior-related problems that affect your child’s interaction with others,” says Matilda Remba, MD, a pediatrician at Scripps Clinic Mission Valley.
Children who do not get enough sleep often show clear signs. They may become irritable or moody. They might also have trouble focusing and remembering things. Many high school students do not get enough sleep due to busy schedules and other reasons. Drowsy driving contributes to thousands of crashes annually, many involving young drivers.
How much sleep do kids need?
Children’s sleep needs change as they grow. The recommended hours of sleep per day for children and teenagers, according to the Centers for Disease Control and Prevention, are:
- Newborns (0-3 months): 14-17 hours (including naps)
- Infants (4-11 months): 12-16 hours (including naps)
- Toddlers (1-2 years): 11-14 hours (including naps)
- Preschoolers (3-5 years): 10-13 hours (including naps)
- School-aged children (6-12 years): 9-12 hours
- Teens (13-18 years): 8-10 hours
While adults need less sleep – 7 or more hours – they too benefit from good sleep habits.
Four tips to help your child sleep better
For newborns, talk with your pediatrician and ask for recommendations. For preschoolers and older children, try these tips:
1. Create a consistent bedtime ritual
Consistency is crucial for establishing a regular sleep schedule. Having a set bedtime and wake-up time every day helps regulate your child’s sleep cycle. Even during weekends, sticking to a routine will reinforce healthy sleep habits.
Following the same sequence of activities each night signals their bodies it's time to wind down, especially for young children.
“This should include quiet activities, such as a lullaby, a bath and a story,” says Dr. Remba. “Turn the lights down and say ‘goodnight’ to end the routine.”
2. Keep bedtime early
Kids often need more sleep than they think. An early bedtime can really help them meet those sleep needs.
Children under 5 do best when they go to sleep between 6 and 7:30 p.m. As they get older, kids want more independence and tend to sleep later.
It’s important to set some rules to prevent them from being sleep-deprived due to busy schedules.
If your second-grader needs nine to 12 hours of sleep each night and needs to wake up at 7 a.m. every morning, simple math can help you figure out when to go to bed.
3. Limit screen time before bed
In today’s digital age, screen time is a big part of kids' and teens' lives. However, too much screen time before bed can hurt their sleep quality. The light from screens can confuse the brain and stop the body from making sleep hormones.
Parents can help their children engage in healthier activities before bed by reducing screen time. That means limiting use of TVs, videos, tablets and smartphones before bedtime.
“Removing all electronic devices from the bedroom provides a good sleep environment and promotes good sleep practices,” says Dr. Remba. “If there are no devices in the room, your children won’t be tempted to turn them on later.”
4. Avoid drinks and foods that contain caffeine
For children and teenagers, avoiding caffeine in the hours leading up to bedtime is essential for promoting healthy sleep. Children and teenagers may find it difficult to fall asleep or may experience restless sleep if they consume caffeine too late in the day.
It’s easier to keep caffeine away from younger kids, but it’s difficult with teens. Let your older child know that drinking caffeine in the afternoon and evening will keep them up at night. That includes energy drinks, which usually have much more caffeine than regular drinks like coffee or soda.
“Drinking multiple energy drinks a day could lead to an increased risk for headaches, high blood pressure and increased heart rate,” says Dr. Remba.