As parents, we know that when our kids are tired, they aren’t their best. They may be irritable, defiant, and struggle in school. As we learn more about sleep, we come to understand its vital importance for humans of all ages. In kids, adequate sleep can have a positive impact on everything from their ability to learn to their mental health to maintaining a healthy weight. As children grow, they need less sleep. For example, babies need more sleep than teens and tweens overall. However, there’s a lot of nuance involved, and sleep is just as essential to well-being in the teen years as it is for little ones. According to the American Academy of Pediatrics, children who don’t get enough sleep can experience irritability, difficulty concentrating, headaches, depression and even obesity and high blood pressure.
On the other hand, children with healthy sleep patterns have a healthier immune system, improved school performance, and better behavior, memory, and mental health. But how much sleep do kids need? And how can we create routines that stick and strategies that make our sleep goals achievable? The American Academy of Pediatrics offers excellent guidance, and your child’s pediatrician is a fantastic resource.
How Much Sleep Does My Child Need?
Every child is different, but we can get a general sense of needs by age group from the American Academy of Sleep Medicine’s guidelines:
- Infants 4 to 12 months need 12 to 16 hours (including naps)
- Toddlers 1 to 2 years need 11 to 14 hours (including naps)
- Preschoolers 3 to 5 years need 10-13 hours (including naps)
- Elementary-aged kids from 6 to 12 years need 9 to 12 hours
- Teens aged 13 to 18 need 8 to 10 hours
How Can I Create A Healthy Bedtime Routine for My Family?
As parents, we know sleep is vital. However, achieving our sleep goals can sometimes be easier said than done. However, with dedication and consistency, it’s possible to create a regular bedtime routine. Your child may resist initially, but hang in there, and you’ll establish a routine that leads to comfort and stability.
- Start with an overall evening routine that includes consistent eating and bedtime routines. Wrap up the evening with an enjoyable and calming activity like bath time and reading a book together.
- Role model the importance of sleep. Try to make good sleep a priority for the entire family, showing your children and teens how and why sleep is essential for you, even when it feels like there aren’t enough hours in the day.
- Get active during the day. Regular exercise is essential, whether it’s organized sports, a family walk or bike ride, or a trip to the gym or an exercise class together with your teen. Try to fit in some outside time daily.
- Limit screen time and get more strict at night. Avoid screens altogether an hour before bedtime; the light emitted can disrupt sleep. An old-school book can be your best friend. Choose a soothing book instead of a scary or exciting read.
- Create a comfortable sleeping environment for your child. Your child’s sleeping space should be quiet and dim without too much stimulation (leave most of the toys in a playroom when you can.) Try to maintain comfortable and clean bedding, and remove televisions and electronic devices from bedrooms and place them in common areas.
- Soothing sounds or aromatherapy can help, especially if your child has trouble self-soothing and falling asleep.
- The AAP advises against putting your baby down to sleep with milk, juice, or formula. This practice is bad for their teeth and can also disrupt sleep. However, a protein-rich snack two hours before bed (followed by brushing teeth) can help with sleep.
- Teens’ sleep patterns shift as they grow, but they still need plenty of sleep (even if they don’t realize it). Later school start times benefit teens. Meanwhile, journaling or meditation can help with anxiety or school stress. As challenging as it may be to implement, cutting off screen time an hour before bed is a game-changer. Set a time to plug phones in outside their bedroom, and put an old-school alarm clock in place.
- Finally, if your child’s schedule (sports, homework, etc.) is interfering with sleep, consider making changes. Avoid overscheduling your elementary schooler. For teens, consider removing an AP class if they’re overloaded, and limit extracurricular activities by choosing the most important or most enjoyable.
What Are Common Signs Of Sleep Problems In Children?
If your child is irritable or shows other signs of lack of sleep, look for warning signs, including:
- Trouble falling asleep
- Resistance to bedtime routines or stalling before bed
- Waking up in the middle of the night
- Sleep apnea
- Loud or heavy breathing
If you have concerns, discuss these behaviors with teachers and caregivers, such as falling asleep or zoning out in class, that may indicate a sleep problem. Your pediatrician is another excellent resource for support tailored to your child’s individual needs. At Loudoun Pediatric Associates, our team has decades of experience in helping families establish and maintain successful sleep routines that lead to healthier, happier kids and peace of mind for parents.
