Sleep plays an important role in the health and development of children. Research shows that sleep can impact a child’s mood, attention, cognitive performance, learning and memory. Sleep can also affect your child’s physical health as it plays an essential part in the immune system’s ability to heal and defend itself against pathogens.
When children aren’t getting enough sleep you may find that they have trouble paying attention, mood swings, behavior problems, and leaning problems. Insufficient sleep can also leave your child at a higher risk of illness and infection. Making sure that your child has adequate sleep is extremely important for their physical and emotional health, as well as their academic success!
How much sleep do kids need?
How much sleep kids need varies by age. While every child is different, experts recommend:
- infants (0–3 months): 14–17 hours, including naps
- infants (4–12 months: 12–16 hours, including naps
- toddlers (1–2 years): 11–14 hours, including naps
- preschool (3–5 years): 10–13 hours, including naps
- school-age (6–13 years): 9–12 hours
- teens (14–17 years): 8–10 hours
Sleep Tips for Kids
Daytime habits also affect sleep. You can promote restful slumber in your children by following basic rules for good sleep:
- Arrange a balanced schedule with interspersed periods of rest and play
- Set a regular bedtime
- Make the bedroom a no-screen zone, even during the day
- Provide a healthy diet
- Set the thermostat to a slightly cooler temperature
- Use dark curtains to block out light, or a nightlight if they’re scared of the dark
- Keep the bedroom quiet, or use a white noise machine to mask outside sounds
- Avoid caffeine, large meals, and sugary treats before bedtime, opt for a healthy bedtime snack if necessary