A restful night: How much sleep do children need

As parents and caregivers, we often focus on the importance of nutritious meals and getting enough exercise. But we sometimes overlook or undervalue the critical role of sleep.

Sleep isn't just a nightly ritual. It sets the foundation for a child's growth and development, learning and emotional well-being. Not getting enough of it can set a child up for a whole host of challenges. It can also significantly impact their quality of life. 

Here, we'll explore the importance of adequate sleep for children and the potential risks of not getting enough. We'll also review the recommended amount of sleep based on age and provide practical tips you can use to ensure your little ones get the rest they need to thrive. 

The risks of not getting enough sleep

Many factors can impact a child's sleep, including busy schedules, anxiety over friendships or school, overstimulation from electronic devices and even the lighting in their bedroom.

Children who don't get enough sleep can be at risk for:

• Falling asleep (and behind) in school
  
  
• Problems concentrating, completing tasks and remembering new information 
  
  
• Behavior or mood problems such as hyperactivity or irritability
  
  
• A weakened immune system, making them more prone to infections and illnesses 
  
  
• Accidents and injuries because of slower reaction times and reduced coordination  

Research has also shown that children and teens who don't get the recommended sleep are more likely to be overweight or obese. This is because how much sleep they get can significantly affect their hormones. Too little sleep increases the hormone that makes them feel hungry, which can negatively impact their appetite and weight.

What's the right amount of sleep?

The amount of sleep your child needs will change as they get older. The American Academy of Sleep Medicine (AASM) is an excellent resource for understanding how much sleep your child needs based on age.

AASM sleep recommendations by age per 24-hour period:

• Infants 4-12 months old: 12-16 hours of sleep (including naps)
  
  
• Children 1-2 years old: 11-14 hours of sleep (including naps)
  
  
• Children 3-5 years old: 10-13 hours of sleep (including naps)
  
  
• Children 6-12 years old: 9-12 hours of sleep
  
  
• Teens 13-18 years old: 8-10 hours of sleep

These numbers represent actual hours of quality sleep. On average, it may take anywhere from five to 30 minutes for your child to fall asleep, so it's important to plan accordingly. When figuring out what time your child needs to go to bed, a good rule of thumb is to count backward from when they need to wake up.

Practical tips and tricks for a smooth bedtime

Incorporating these tried-and-true tips and tricks into your child's bedtime routine can help set them up for a restful night's sleep.

Bedtime and sleep tips:

• Turn off the electronics. At least an hour before bed, turn off smartphones, tablets and TV screens. These devices' blue light (or glow) can suppress melatonin, a hormone that helps regulate sleep.
  
  
• Skip the caffeine. It's a good idea for all children and teens to avoid caffeinated drinks past mid-afternoon. Teens may need an extra reminder!
  
  
• Offer a healthy snack. About 30 minutes before bed, consider offering a nutritious, non-sugary snack to prevent hunger at bedtime.
  
  
• Establish a healthy sleep environment. A dark or low-lit, quiet room at a comfortable temperature (68-72 degrees) is ideal for sleep. If your child uses a nightlight, use warm colors such as amber or red.
  
  
• Have them use the bathroom. Ensure your child uses the bathroom before bed to minimize sleep disruptions.
  
  
• Keep a consistent routine. Children benefit from a predictable bedtime routine. Ensuring they're going to bed at the same time each night is essential. Vacations and life events can throw things off a bit, and that's okay. Just get back to the routine as soon as you're able.

Some additional age-specific tips to promote healthy sleep:

• Young children, including infants and toddlers: The "brush, book, bed" routine is a great way to wind down. Brushing teeth, followed by reading a book or two with a parent or caregiver, is a relaxing and reassuring way to end the day.
  
  
• Older school-age children: Fitting in at least 60 minutes of physical activity during the day may help school-age kids fall asleep and get quality sleep. They're at the age where they may have lots of options for extracurricular activities. And it's important to teach them that they can't do everything. Having too much on their plate can keep them up at night.
  
  
• Teens: Although teens' bedtime routines may differ from those of younger kids, encourage them to incorporate healthy habits, such as reading a book or doing light stretching. Too much physical activity right before bedtime can wake the brain up.

Establishing good sleep patterns in childhood is essential for children as they grow and develop into healthy adults. As always, if you have any questions or concerns about your child's sleep, be sure to talk to their pediatrician. We're here to help.

Maya Holtrop Sheets, MD Pediatrician West Bend Pediatrics

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