Sleep is important for many functions of a person’s life, and children are no different. Depending on the age of your child, the hours vary. On average, adults should strive for 7-9 hours of sleep a night, but for kids, that number is often more.

Infants should get 12-16 hours per night, and if you’ve ever had a newborn, this may not surprise you. Toddlers on the other hand should strive for 11-14 hours per 24 hours, and these numbers include nap times.

As children get older, less sleep is generally needed, but it’s still important to stick to 10-13 hours for preschoolers, 9-12 hours for kids in grade school, and finally teens should get closer to what an adult needs at about 8-10 hours a night. 

Sleep deprivation is a real concern, as sleep is so important for your child’s health. To learn some tips on how to promote good sleep habits, keep reading below!

Part of good sleep habits start when children are very young. Sticking to a bedtime routine as much as possible can help children fall asleep and stay asleep. You may think that it’s not a bad idea to have your teen work through their school project into the wee hours of the night, but sleep lost can affect people of all ages negatively. 

Some symptoms of sleep deprivation in kids and adults are very similar. When children don’t get enough sleep, it can manifest as crankiness, irritability, trouble concentrating and focusing, as well as behavioral problems, as any parent is aware of. An example of this is if a toddler misses their nap, they can react with temper tantrums and other unsavory behavioral problems, making your life as a parent more challenging in the moment.

In older and school age kids, they may have trouble staying awake in class, or have trouble retaining what they’re learning. For older kids and teens, after school activities and sports can make them so busy that they get home late and aren’t able to get as much sleep as they should, so trying to not to overbook your kids in after school activities can be helpful in helping them get better sleep.

Here are some good tips to keep in mind to make sure you and your family are getting enough sleep each night!

 1. Make getting enough sleep a family priority. By making it a priority not only for your kids, but for you as well, this can help you to be a good role model for your children and have an accountability system for everyone.

 2. Limit screen time. Limiting screen time is something you see everywhere- blue light emitted from devices such as TVs, cellphones, tablets and computers interact with your sleep/wake cycles and affect the amount of melatonin your brain produces, which is the hormone responsible for making you feel sleepy at night and signal to your body it’s time for bed. Limiting screen time an hour or two before bed for the family, can help everyone get those much-needed Zzz’s.

 3. Keep your kids active throughout the day. Physical activity not only has benefits for your body, but it can also help kids burn off extra energy throughout the day, making them more likely to be tired at night and ready for bed. It can help improve the quality of sleep as well and keep their bodies healthy too.

 4. Help provide an environment that is conducive for a good night’s sleep. Things such as not letting kids stay up too late, keeping their rooms cool, diffusing calming essential oils such as lavender or chamomile, and ensuring they have a comfortable mattress can go a long way to helping promote a good sleep environment. Dim the lights in their room as they wind down at night and depending on the age and preferences of your children, read a bedtime story or play calming music to help them sleep. Allowing your teen to sleep with music can be a good idea too and limiting their screen times but not allowing them to have their phones or tablets in their room with them at night can all help them get good night’s sleep so they can wake refreshed in the morning.

For some more tips on how to promote good sleep for your children, check out the healthy children article here for more information.

If you have concerns about your children’s sleep habits, and need further advice, one of our pediatricians would be happy to help you navigate those waters.

We are accepting new patients, and if you’re a returning patient, be sure to check out or patient portal where you can request prescriptions, schedule appointments, and access important medical forms your children may need for school or extracurricular activities by checking that out here or give us a call to schedule an appointment!

We look forward to seeing you!