Eating right and getting enough movement in the day are important to your child’s development. Equally important is getting enough sleep. The rapid growth children are going through takes a lot of energy.
Is your child getting enough sleep?
The American Academy of Pediatrics recommends different amounts of sleep for different ages. For toddlers and school-age children, the recommendations are:
- Ages 2-3 years, 12-15 hours per day, including naps
- Ages 3-5 years, 10-13 hours per day
- Ages 6-12 years, 9-12 hours per day
Why sleep is important
Missing even one hour of sleep can make a big difference in a toddler’s behavior and mood. For kids of all ages, sleep affects health, well-being and learning:
- Too tired to learn. Not getting enough sleep is associated with poor school performance and low test scores. Sleep helps children to have better listening skills, improved attention and better memories. The brain is very active while your child sleeps. During sleep, your child’s brain processes what is learned during the day and commits that learning to memory.
- Tired and wired. When children get overtired due to early mornings and late bedtimes, an overbalance of adrenaline can make it harder for the child to get to bed and get good sleep. If this happens frequently, it can cause poor school performance and behavior issues.
- Tired and crabby. It’s hard for a tired child to manage their emotions. Lack of sleep can lead to behavior problems in school, moodiness, impulsive behaviors and increased tantrums.
- Weight gain. Sleep deprivation can disrupt hormones that regulate hunger and appetite. Your child may think they are hungry when they are actually tired, causing overeating. Tired children also struggle with having energy to move. This also affects a child’s weight.
Setting a bedtime routine
Getting your child to bed on time each night can become challenging when trying to balance homework, activities and family time. Keep in mind the importance of having a consistent bedtime routine as much as possible. Doing the same things in the same order every night helps your child know what is expected.
Try to keep the bedtime routine no longer than 30 minutes; if not, a child can quickly take control and delay going to bed. Consider these bedtime routine ideas:
- Turn down the lights in the house. This will set the mood for the body to slow down and relax.
- Shut off screens. Avoid screen time at least 30 minutes before bedtime. The light from the screen stimulates the brain instead of quieting it in preparation for sleep.
- Remind them when bedtime is coming soon. Let your child know what is coming next and how many minutes they have to finish their current activity. This warning will lessen a power struggle and give them time to stop what they are doing and prepare their brain for what is coming next.
- Give them a bath. Warm water can calm down your child’s body.
- Prep all bedtime tasks. Don’t forget necessary tasks such as putting on pajamas and brushing teeth. If your child gets used to these things being part of the routine, they’re less likely to resist completing these tasks.
- Read a book. Reading can be a relaxing and bonding activity for you and your child. Decide together how many books you are going to read so your child is prepared, and you avoid an argument about “just one more book.”
Sanford Fit’s website has free resources for parents about the importance of sleep for your child. Check out their list of bedtime habits for better sleep. Then don’t forget to check your own sleep habits so you are prepared to parent a young child.
A good night’s sleep is crucial to the health and well-being of your child. Children who get enough sleep have a healthier immune system, better behavior, memory and overall mental health. Setting good habits and routines now will support your child’s sleep health throughout their lives.
Learn more
- Tips for shifting kids back to their school sleep schedule
- When is your child ready for a sleepover?
- When will my baby sleep through the night?
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Posted In Back to School, Children's, Parenting, Sleep Medicine
