The importance of Sleep for Children & Teenagers

The right amount of sleep is important for many reasons and knowing how much to get can help with your overall health. For children heading back-to-school, getting enough shut-eye can have a huge impact on memory, behavior, school performance and mental health.

The recommended amount of sleep, on a regular basis, to promote optimal health is as follows:

• Infants four to 12 months should sleep 12 to 16 hours per 24 hours (including naps).
• Children one to two years of age should sleep 11 to 14 hours per 24 hours (including naps).
• Children three to five years of age should sleep 10 to 13 hours per 24 hours (including naps).
• Children six to 12 years of age should sleep nine to 12 hours per 24 hours.
• Teenagers 13 to 18 years of age should sleep eight to 10 hours per 24 hours.
  

  Tips for Healthy Sleep Habits:

  Make sufficient sleep a family priority. Understand the importance of getting enough sleep and how sleep affects the overall health of you and your children. Remember that you are a role model to your child; set a good example.
  Keep to a regular daily routine. The same waking time, meal times, nap time, and play times will help your child feel secure and comfortable and help with a smooth bedtime. For young children, it helps to start early with a bedtime routine such as brush, book, bed. Make sure the sleep routines you use can be used anywhere, so you can help your child get to sleep wherever you may be.
  Monitor screen time. AMRI Hopspitals experts recommend keeping all screens—TVs, computers, laptops, tablets, and phones out of children’s bedrooms, especially at night. To prevent sleep disruption, turn off all screens at least 60 minutes/1 hour before bedtime.  Create a Family Media Use Plan and set boundaries about use before bedtime.
  Avoid overscheduling. In addition to homework, many children today have scheduled evening activities (i.e., sports games, lessons, appointments, etc.) that pose challenges to getting a good night’s sleep. Take time to wind down and give your children the downtime that they need.
  Learn to recognize sleep problems. The most common sleep problems in children include difficulty falling asleep, nighttime awakenings, snoring, stalling and resisting going to bed, sleep apnea, and loud or heavy breathing while sleeping.
  Talk to your child’s teacher or child care provider about your child’s alertness during the day. Sleep problems may manifest in the daytime, too. A child with not enough, or poor-quality sleep may have difficulty paying attention or “zoning out” in school. Let your child’s teacher know that you want to be made aware of any reports of your child falling asleep in school, as well as any learning or behavior problems.
  Talk to your child’s pediatrician about sleep. Discuss your child’s sleep habits and problems with your pediatrician, as most sleep problems are easily treated. He or she may ask you to keep a sleep log or have additional suggestions to improving your child’s sleep habits.