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Getting a good night’s sleep is just as important as eating healthy and enjoying physical activity. Sleep helps our bodies rejuvenate and as energetic as kids are, they need sleep just as much as anybody else, regardless of age.
While a nightly routine and regular bedtime is a major component of getting a good night’s sleep, that’s just the first part of it. Once in bed, you need to be sure the kids are able to relax, fall asleep with ease, and sleep through the night. An uninterrupted of sleep is essential to having energy the next day.
Naturally, a child who is 18 months old will have a completely different sleep routine than an 8, 12, or 18 year old, but fitting in the necessary hours of sleep will ensure a happy, healthy child.
How Much Sleep Does A Child Need?
The amounts of sleep children need changes from newborn to around 14. The National Sleep Foundation offers these general guidelines for sleep.
- Newborn to 3 months old generally sleep sporadically throughout the day anywhere from 10 to 18 hours daily. The sleep intervals may last a few minutes or several hours, with no sign of continuity at this age.
- Babies 4 to 11 months old will begin sleeping 9 to 12 hours throughout the night and also nap for between 30 minutes to 2 hours during the day.
- Toddlers 1 to 2 years old require between 11 and 14 hours of sleep. Daytime naps are still needed and they should sleep through the entire night.
- Children 3 to 5 years old need between 11 and 13 hours of sleep and may take short naps. Typically by the age of 5 kids have stopped napping.
- Children 6 to 13 years old require between 9 and 11 hours of sleep at night, being sure to remove all electronic screens at least one hour before bedtime.
- Teenagers 14 and older need between 8 and 10 hours of sleep. At this stage of development they are experiencing lots of changes which may cause difficulty in falling asleep during the early night hours.
A child’s sleep needs will change with age and developmental stages, but by implementing a schedule and rules, your kids will understand that sleep is a priority.
Turn Off Screens
The lit-up screens of TVs, handheld tablets, PCs, laptops, and smart phones can interfere with the body’s natural clock, or circadian rhythm by preventing the brain from naturally producing the sleep hormone melatonin. One hour prior to bedtime, have kids turn off all electronic screens so the brain can mentally prepare for sleep.
Keep Them Active
When kids engage in physical activity during the day, it not only helps keep them healthy, it also helps them burn off energy. Whether it is playing at the park, taking the dog for a walk, riding a bike, or playing a game of tag, when kids exercise for at least one hour a day, it will help tire them out for a good night’s slumber.
Make Their Bedroom Sleep Friendly
Kids and adults alike sleep better when the bedroom is conducive to sleep. Make sure the room is dark and quiet. If there are outside noises, turn on a white noise device or a fan to muffle the distractions. Also, keeping the room temperature cool and adding blanket layers for warmth provides a better climate for sleep versus a hot room.
So how do your know if older children are getting quality sleep? Look for clues such as do they wake up happy and energized in the morning or do you have to call them several times? Do they want a nap after school or fall asleep well before bedtime? Have you noticed changes in their grades? These are all signs of sleepiness. If necessary evaluate sleep schedules and routines and make any necessary adjustments.
Thought Starters:
- Evaluating Sleep Needs by Age: Reflect on whether your child is getting the recommended amount of sleep for their age group. Consider how their current sleep patterns align with the guidelines provided by the National Sleep Foundation.
- Creating an Ideal Sleep Environment: Think about how you can make your child’s bedroom more conducive to sleep. This includes assessing factors like room darkness, noise levels, and temperature, and considering the use of white noise devices or fans.
- Managing Screen Time Before Bed: Contemplate the impact of electronic screens on your child’s sleep. Consider establishing a rule to turn off all screens at least one hour before bedtime to help their brain prepare for sleep.
- Incorporating Physical Activity into Daily Routines: Reflect on your child’s daily physical activity and its potential effect on their sleep quality. Consider ways to ensure they engage in sufficient physical exercise to help them tire out for a good night’s sleep.
- Monitoring Signs of Adequate Sleep in Older Children: Consider observing your older child’s behavior for signs of sleepiness or lack of quality sleep, such as difficulty waking up, needing naps, or changes in academic performance. Think about how you might need to adjust their sleep routines based on these observations.
Suggested Questions To Ask Your Child:
- How do you feel when you wake up in the morning? Are you still tired or do you feel rested?
This question helps assess if the child is getting enough quality sleep. As the article suggests looking for clues like the child's mood and energy levels in the morning, this question directly addresses those indicators.
- Is there anything in your bedroom that makes it hard for you to sleep?
This question relates to the article's recommendation of making the bedroom sleep-friendly. It encourages the child to think about factors like noise, light, or temperature in their bedroom that might affect their sleep.
- Do you find it easy to fall asleep after you've been watching TV or using your phone/tablet?
Since the article mentions the impact of electronic screens on sleep and the recommendation to turn off screens an hour before bed, this question helps gauge the effect of screen time on the child's ability to fall asleep.
- How do you feel during the day? Do you feel sleepy or tired, especially after school?
This question helps identify signs of insufficient sleep in older children, as described in the article. Daytime sleepiness or the need for naps can indicate that the child is not getting enough restful sleep at night.
- What activities do you do during the day? Do you feel these activities help you sleep better at night?
In line with the article's suggestion of keeping kids active to promote better sleep, this question encourages the child to link their physical activities with their sleep quality, helping them understand the importance of daily exercise for good sleep.
