Your kids may get more sleep these days with limited social activities and more time at home. Boredom can also increase sleep time. On the other hand, your kids might be staying up late watching Netflix, making TikTok videos, chatting with friends, or doing homework and reading now that school has started.
While today’s lifestyle can make it challenging to prioritize sleep, the benefits of sufficient, restorative rest are undeniable. Sleep impacts every aspect of your child’s life, from physical development to mental well-being. Knowing the recommended hours of sleep for children is necessary for promoting healthy habits and supporting their growth.
The amount of sleep kids need varies by age. Meeting these recommendations can significantly affect their mood, energy levels, and ability to focus. With so much on the line, it’s important to help your children establish consistent sleep patterns so they can do well in every aspect of their lives.
Why Are the Recommended Hours of Sleep for Children So Important?
Sleep for kids is a process that supports growth, learning, and overall health. Children are in a state of constant development. Therefore, sleep plays a key role in their physical and mental growth. When kids get enough sleep, they can better handle the demands of daily life, from schoolwork to social interactions.
The recommended hours of sleep vary by age. It is important to adjust sleep habits to your child’s developmental stage. Here’s a quick guide:
- Newborns (0-3 months): 14-17 hours, including naps
- Infants (4-11 months): 12-15 hours, including naps
- Toddlers (1-2 years): 11-14 hours, including naps
- Preschoolers (3-5 years): 10-13 hours, including naps
- School-age children (6-13 years): 9-11 hours
- Teenagers (14-17 years): 8-10 hours
These guidelines are a good starting point. However, every child is different. Pay attention to your child’s mood, behavior, and overall health to determine if they need more sleep than the baseline recommendations.
How Much Sleep is “Enough”?
Different amounts of sleep are needed through different stages of development, from babies to a child to a teen—sleep is part of a healthy, holistic lifestyle.
So, what’s the rule of thumb? Here’s a chart giving age-appropriate and science-based recommendations for total hours of sleep each day including night and daytime naps combined.
Knowing the general sleep guidelines is a good starting point. However, you know your child best. If your baby, child, or teen seems to function better with more sleep, use the guidelines as a baseline and adjust as needed.
Be mindful of the maximum recommended sleep. Too much sleep can indicate an underlying issue. For this reason, you may want to evaluate the cause of excessive sleep.
The Impact of Quality Sleep on Children’s Health
Good sleep offers a wide range of benefits that go beyond just feeling rested. It influences nearly every aspect of a child’s life:
Cognitive Benefits
When children get enough sleep, their brains function at their best. Sleep supports memory consolidation, enhances learning, and improves attention and focus. Kids who sleep well are better equipped to process information and excel academically.
Emotional Well-Being
Well-rested children tend to have better emotional regulation. They are more capable of managing stress and maintaining a positive mood. In contrast, sleep deprivation can lead to irritability, mood swings, and increased anxiety.
Physical Development
During sleep, the body releases growth hormones necessary for physical development. Sleep also supports the immune system. It can help children stay healthy and fight off illnesses more effectively.
Behavioral Health
Kids with the right amount of sleep exhibit improved behavior—including better impulse control and reduced hyperactivity. This is particularly important for school-age children who must focus and cooperate in a structured setting.
The Consequences of Sleep Deprivation in Children
Not getting enough sleep can have immediate and long-term consequences for children. The effects of sleep deprivation can be wide-ranging and may impact:
Academic Performance
Sleep-deprived children often struggle with concentration, memory, and problem-solving skills. This can lead to difficulties in school and affect their ability to learn new concepts.
Physical Health
A lack of sleep is associated with a weakened immune system. This makes children more susceptible to infections. Chronic sleep deprivation can also contribute to an increased risk of obesity, diabetes, and other health issues.
Emotional and Behavioral Issues
Sleep-deprived children are more likely to experience mood swings, anxiety, and depression. They may also exhibit hyperactive behavior or struggle with self-control.
- Developmental Delays
In young children, inadequate sleep can interfere with developmental milestones. This may manifest as speech, motor skills, or social development delays.
How to Promote Healthy Sleep Habits in Children
Helping your children get the recommended hours of sleep for children starts with a combination of a supportive environment and consistent daily habits.
Minor adjustments to their bedtime routine, sleep environment, and daily activities can significantly impact their overall rest. Here are some key strategies to foster healthy sleep:
Create a Relaxing Bedtime Routine
A predictable pre-sleep routine helps signal that it’s time to wind down. Encourage calming activities such as:
- Reading a book
- Listening to soft music or nature sounds
- Practicing deep breathing or gentle stretching
- Taking a warm bath to relax muscles
Set a Consistent Sleep Schedule
Children thrive on routine. Keeping their bedtime and wake-up times the same every day—including weekends—helps regulate their internal clock. A consistent schedule makes it easier for them to fall asleep and wake up refreshed.
Design a Sleep-Friendly Bedroom
The bedroom environment plays a significant role in sleep quality. For better rest, make sure your child’s room is:
- Cool (between 60-67°F) to support deep sleep
- Dark by using blackout curtains or dim nightlights if needed
- Quiet, with the option of a white noise machine for comfort
- Comfortable, with a natural, non-toxic mattress, breathable bedding, and soft pillows
A well-designed sleep space helps children relax and stay asleep longer.
Limit Screen Time Before Bed
The blue light from screens suppresses melatonin production. Try these screen-free habits before bed:
- Stop screen use at least one to two hours before bedtime
- Encourage alternative activities like puzzles, drawing, or storytelling
- Use “night mode” settings on devices if screens must be used
Creating a tech-free bedtime routine can significantly improve sleep quality.
Encourage Daily Physical and Mental Activity
Active kids sleep better. Encourage outdoor play, sports, or creative indoor activities during the day. However, avoid vigorous activity close to bedtime, as it can make it harder to settle down.
Get Daily Sunlight Exposure
Spending time outdoors helps regulate the body’s circadian rhythm by boosting natural melatonin production later in the evening. Aim for at least 30-60 minutes of daylight exposure daily.
Avoid Over-Scheduling and Allow for Downtime
Overloaded schedules with school, sports, and extracurriculars can leave little time for rest. Avoid overstimulation before bed by allowing for quiet, unstructured activities in the evening.
Maintain Good Airflow and Clean Sleeping Conditions
Fresh air and a dust-free environment help children breathe better at night. Consider:
- Using an air purifier to reduce allergens
- Washing bedding frequently in natural detergents
- Keeping the room well-ventilated for proper airflow
These small changes help minimize disruptions from allergies and breathing issues.
The Role of a Healthy Sleep Environment
A child’s sleep environment significantly impacts their ability to fall and stay asleep. The ideal sleep environment should promote relaxation and comfort. Consider the following elements:
- Mattress Quality: A supportive, non-toxic mattress can make a big difference in sleep quality. Look for natural materials that promote good posture and reduce allergens.
- Air Quality: Fresh air and proper ventilation support easier breathing during sleep. Keeping the room dust-free can also reduce potential sleep disturbances.
- Temperature Control: Children sleep best in a cool room, ideally between 60-67 degrees Fahrenheit. Use breathable bedding to prevent overheating.
Helping your children get the recommended hours of sleep is one of the best investments you can make in their health and happiness. At SAMINA Sleep, our Healthy Sleep Solution includes handcrafted, organic mattresses, pillows, duvets, and grounding pads that support your child’s sleep quality and overall well-being.
If you’re ready to transform your child’s sleep experience, our team at the SAMINA Sleep in Pasadena is here to help. We offer personalized consultations to guide you in choosing the right sleep products for your family.
Contact us today to learn more about our holistic sleep solutions. Start making every night a peaceful, healthy experience for your children.