Sleep plays a vital role in children’s overall health and well-being. Quality sleep is essential for healthy growth and development as it provides the body and mind with time to restore and refresh.

The amount of sleep children need varies depending on their age group. Here’s how much sleep children need per night based on their age:.

Newborns (0-3 months)

Newborns need the most sleep out of all age groups. They require around 14-17 hours of sleep per day, including naps.

However, they should not be awake for more than 1-2 hours at a time, and they may need to feed every 2-3 hours which could disrupt their sleep.

Infants (4-11 months)

As infants grow, their sleep patterns start to change. They usually need around 12-15 hours of sleep per day, including naps. Between 4-6 months, they may start sleeping for longer periods at night but still wake for feedings.

By 9-12 months, most infants will start sleeping through the night for 10-12 hours.

Toddlers (1-2 years)

Toddlers generally need around 11-14 hours of sleep per day, including naps. They start to develop more consistent sleep patterns and become more active during the day, which can affect their nighttime sleep.

It’s important to establish a consistent bedtime routine to help them wind down and get ready for sleep.

Preschoolers (3-5 years)

Preschoolers need around 10-13 hours of sleep per night. They tend to be more active during the day and may struggle to calm down at night. Keeping a consistent sleep schedule and having a bedtime routine can help them transition to sleep.

Limiting screen time before bed can also help.

School-age children (6-13 years)

School-age children need around 9-11 hours of sleep per night. As they get older, they may become more involved in extracurricular activities, which can cut into their sleep time.

It’s important to prioritize sleep and establish healthy sleep habits, such as turning off screens at least one hour before bedtime.

Teenagers (14-17 years)

Teenagers need an average of 8-10 hours of sleep per night. However, many teenagers struggle with sleep due to school schedules and other distractions, such as social media and online gaming.

It’s important for parents to encourage healthy sleep habits and limit screen time before bed.

The importance of quality sleep for children

Getting the recommended amount of sleep is important for children’s overall health and well-being. Quality sleep helps with brain development, memory retention, emotional regulation, and physical growth.

Sleep also affects children’s immune systems, making it easier for them to fight off infections and illnesses.

Children who do not get enough sleep may experience a range of negative side effects, including mood swings, difficulty concentrating, and behaviour problems.

Sleep deprivation in children has also been linked to obesity and other health problems, such as diabetes.

Establishing healthy sleep habits for children

Establishing healthy sleep habits is essential for helping children get the recommended amount of sleep. Here are some tips for creating a consistent and healthy sleep routine:.

Set a consistent bedtime and wake-up time, even on weekends.
Create a relaxing bedtime routine, such as reading a book or taking a bath.
Avoid stimulating activities before bedtime, such as video games and TV shows.
Make sure the bedroom is comfortable, quiet, and dark.
Avoid late-night snacking and drinks containing caffeine.

Conclusion

Getting enough quality sleep is essential for children’s overall health and well-being. The amount of sleep children need varies depending on their age group, with newborns requiring the most sleep.

Establishing healthy sleep habits, such as a consistent bedtime routine and limiting screen time, can help children get the recommended amount of sleep and reap the benefits of a good night’s sleep.