Sleep is pivotal for a child’s development. The American Academy of Pediatrics says insufficient sleep is a growing health problem, with some estimates indicating 25 to 50 percent of children and 40 percent of adults have sleep problems. This can lead to issues with attention, behavior, learning, and even physical health, including an increased risk for obesity and depression.
The right routine can make a world of difference in relation to children and sleep. Despite the importance of sleep, bedtime is one of the most challenging times of day in many households. Learning the amount of sleep a child needs and sticking to a routine, particularly as kids grow, can help foster healthy sleep habits that last a lifetime.
INFANTS
Infancy is a time of rapid development when children go through many sleep stages. While newborns tend to sleep in short, irregular bursts that don’t always follow the day/night schedule, sleep patterns begin to consolidate by the time kids are four months old. A consistent bedtime routine is essential, which can include a simple sequence of three to four calming activities to signal to baby that it’s time to wind down. Experts call this the “3Bs”: bath, book, bed. Additional calming activities like a massage or final feeding also can help infants get the 12 to 16 hours of sleep they need each day, including naps.
The AAP recommends placing a baby in the crib while drowsy to help the child learn to fall asleep on their own.
TODDLERS
Parents of toddlers know they are bustling with energy as they learn to walk, talk and explore. Recommended sleep for ages one to two is 11 to 14 hours per day, including naps.
Consistency is paramount for this age group, which means keeping bedtimes the same from day to day. Make sure the routine is predictable to help regulate toddlers’ internal clocks. Chances are toddlers will begin to protest bedtime at some point, at which point parents must be gentle but firm about keeping kids in bed.
PRESCHOOL-AGED
By ages three to five, some children begin to drop the afternoon nap and get all of their 10 to 13 hours of sleep overnight. They also are becoming more imaginative, which means that nightmares might crop up more regularly within this age group. A calm, screen-free bedtime routine can help clear the mind so youngsters can get the rest they need.
SCHOOL-AGED
This is a time when prioritizing sleep is really put to the test. Friends, school and extracurricular activities begin to place greater demands on scheduling, and can interfere with children getting enough sleep. The general recommendation is 9 to 12 hours of sleep for children ages six to 12.
To facilitate getting rest, parents can make the bedroom a sanctuary that is free from tablets, phones or other devices that may distract children from sleeping.
TEENAGERS
A biological shift takes place during adolescence that has this age group preferring to go to sleep later and wake up later. National Children’s Hospital says this biological shift in circadian rhythm after puberty moves the adolescent’s internal clock by about two hours. That means a teen who used to fall asleep at nine p.m. now does so at 11 p.m. Despite this, teens still need an average of eight to 10 hours of sleep a day. Unfortunately, school start times typically do not coincide with kids’ internal clocks, and many teens do not get the rest they need.
Parents can encourage their children to turn off their phones and maintain consistent schedules so they can get enough rest. Also, they should be dissuaded from waking up or going to sleep at different times on weekends, or making up sleep, as this can disrupt sleep patterns and cause “social jetlag.”
Sleep is crucial for good health and something parents should prioritize and facilitate through all stages of development.
