😴Kids and Sleep
Understanding sleep patterns, needs, and healthy sleep habits for children of all ages
The Importance of Sleep for Kids
Sleep — or lack of it — is common concern for parents. As new parents quickly learn, the well-being of everyone in the household can depend on how well their baby sleeps. And when they're older, kids who don't get enough sleep can have trouble paying attention, mood swings, behavior problems, and learning problems.
Understanding your child's sleep needs and patterns is essential for their health, development, and overall well-being. This comprehensive guide will help you navigate sleep at every stage of your child's development.
🧠What Happens During Sleep?
As we sleep, our brains move between two types of sleep — non-REM and REM (rapid eye movement) sleep. Together, the stages of non-REM sleep and REM sleep make up a sleep cycle. Babies spend more time in REM sleep and their sleep cycles are shorter than adults. Time spent in REM sleep decreases and sleep cycles get longer as kids get older. By the time kids start school, one complete sleep cycle lasts about 90 minutes, which is similar to an adult's.
Stage 1 and Stage 2 Non-REM Sleep (Light Sleep):
- •A person can wake up easily
- •Eye movements slow down, heart and breathing rates slow down, and body temperature decreases
Stage 3 Non-REM Sleep (Deep Sleep):
- •It's harder to wake someone up. When awakened, a person often will feel groggy and confused
- •Night terrors, sleepwalking, and bed-wetting can happen during this stage
- •This is the most refreshing sleep stage. It's during this stage that the body releases hormones needed for growth and development
REM Sleep (Final Stage):
- •The eyes move quickly under the eyelids, breathing gets faster, and the heart beats faster. You can't move your arms or legs during REM sleep
- •This is when we have our most vivid dreams
- •REM sleep is important for learning and memory
⏰How Much Sleep Do Kids Need?
How much sleep kids need varies by age. While every child is different, experts recommend:
👶Infants (0–3 months)
14–17 hours
including naps
👶Infants (4–12 months)
12–16 hours
including naps
🧒Toddlers (1–2 years)
11–14 hours
including naps
👦Preschool (3–5 years)
10–13 hours
including naps
👨School-age (6–13 years)
9–12 hours
no naps needed
👨🎓Teens (14–17 years)
8–10 hours
no naps needed
⚠️How Can I Tell if My Child Isn't Getting Enough Sleep?
A child who isn't getting enough sleep may:
Physical Signs:
- •Fall asleep during the day
- •Be hyperactive (especially younger children)
- •Have trouble paying attention
Behavioral Signs:
- •Struggle with school work
- •Be cranky, whiny, irritable, or moody
- •Have behavior problems
💤What Can Help Kids Sleep?
For kids of all ages, set up a bedtime routine that encourages good sleep habits. These tips can help kids ease into a good night's sleep:
Establishing Routines:
- •Stick to a regular bedtime. You can give your kids a heads-up 30 minutes and then 10 minutes beforehand
- •Encourage older kids and teens to set a bedtime that allows for the full hours of sleep needed at their age
- •A bedtime routine could include washing up and brushing teeth, reading a book, or listening to quiet music
Screen Time Management:
- •Turn off all screens (TV, computers, phones, tablets, and video games) at least 1 hour before bedtime
- •Consider removing all devices from your child's bedroom
- •Create a calm, screen-free environment for winding down
More About Sleep by Age
Learn more about sleep as your child grows:
Sleep and Your Newborn
0-3 months sleep patterns
Sleep and Your 1- to 3-Month-Old
Early infant sleep
Sleep and Your 4- to 7-Month-Old
Developing sleep patterns
Sleep and Your 8- to 12-Month-Old
Older infant sleep
Sleep and Your Toddler
1-2 years sleep needs
Sleep and Your Preschooler
3-5 years sleep patterns
Sleep and Your School-Age Child
6-13 years sleep needs
Sleep and Your Teen
14-17 years sleep challenges
10 Ways to Better Sleep
Sleep improvement tips
❓Frequently Asked Questions About Kids and Sleep
How do I know if my child is getting enough sleep?
Look for signs that your child is well-rested: they wake up easily in the morning, have good energy throughout the day, can focus and pay attention, and have stable moods. If your child is cranky, hyperactive, has trouble concentrating, or falls asleep during the day, they may not be getting enough sleep.
Why do babies spend more time in REM sleep than adults?
Babies spend more time in REM sleep because this stage is crucial for brain development, learning, and memory formation. As children grow older, the amount of REM sleep decreases and sleep cycles get longer. By school age, one complete sleep cycle lasts about 90 minutes, similar to adults.
What happens during deep sleep (Stage 3 non-REM)?
Deep sleep is the most refreshing stage where the body releases growth hormones needed for development. Night terrors, sleepwalking, and bed-wetting can occur during this stage. It's harder to wake someone from deep sleep, and they may feel groggy and confused if awakened.
How can I establish a good bedtime routine for my child?
Start with a consistent bedtime and give your child warnings 30 minutes and 10 minutes beforehand. Create a calming routine that might include washing up, brushing teeth, reading a book, or listening to quiet music. Turn off all screens at least 1 hour before bedtime and consider removing devices from the bedroom.
Why is screen time before bed harmful to sleep?
Screens emit blue light that can interfere with the production of melatonin, the hormone that helps regulate sleep. This can make it harder for children to fall asleep and stay asleep. Turning off screens at least 1 hour before bedtime helps the body prepare for sleep naturally.
How much sleep does my teenager really need?
Teens need 8-10 hours of sleep per night, but many get much less due to early school start times, homework, and social activities. Encourage your teen to set a bedtime that allows for the full hours of sleep needed. This may require adjusting evening activities and creating a consistent sleep schedule.
What's the difference between light sleep and deep sleep?
Light sleep (stages 1 and 2) is when you can wake up easily, with slowed eye movements, heart rate, and breathing. Deep sleep (stage 3) is harder to wake from and is when the body releases growth hormones and the most restorative sleep occurs. Both stages are important for overall health and development.
Can lack of sleep affect my child's school performance?
Yes, insufficient sleep can significantly impact school performance. Children who don't get enough sleep may have trouble paying attention, struggle with school work, and have behavior problems. REM sleep is particularly important for learning and memory, so adequate sleep is essential for academic success.
Why do some children become hyperactive when they're tired?
When children are overtired, their bodies release stress hormones like cortisol and adrenaline to help them stay awake. This can cause hyperactivity, especially in younger children. It's a common misconception that tired children will naturally slow down - often the opposite happens, making it even harder for them to settle down for sleep.
How can I help my child who has trouble falling asleep?
Create a consistent bedtime routine, ensure the bedroom is cool, dark, and quiet, and avoid stimulating activities before bed. Turn off screens at least 1 hour before bedtime, and consider relaxation techniques like reading or listening to calm music. If problems persist, consult your pediatrician to rule out any underlying sleep disorders.