Sleep — or the lack of it — is a common concern for parents. New parents quickly learn that the entire household's well-being often depends on how well their baby sleeps. As kids grow, poor sleep can lead to difficulties with attention, mood swings, behavior issues, and learning challenges.
What Happens During Sleep?
During sleep, our brains cycle between two sleep types: non-REM and REM (rapid eye movement) sleep. These stages make up the full sleep cycle. As children grow, the amount of REM sleep decreases, and sleep cycles lengthen. By the time children start school, a full sleep cycle lasts about 90 minutes, similar to an adult’s.
Stages of Sleep:
Stage 1 & 2 (Non-REM Sleep): Light sleep, where a person can wake easily. Eye movements slow, heart rate drops, and body temperature decreases.
Stage 3 (Non-REM Sleep): Deep sleep, where it’s harder to wake someone up. This stage is vital for growth, development, and overall refreshment. It’s where the body releases growth hormones.
REM Sleep: Eyes move quickly under the eyelids, breathing and heart rate increase, but the body remains immobile. This stage is crucial for memory and learning.
How Much Sleep Do Kids Need?
Recommended sleep for kids varies by age:
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)
Preschoolers (3–5 years): 10–13 hours (including naps)
School-age (6–13 years): 9–12 hours
Teens (14–17 years): 8–10 hours
Signs of Sleep Deprivation in Children
If a child isn’t getting enough sleep, they may:
Fall asleep during the day
Be overly hyperactive (especially younger kids)
Have trouble focusing
Struggle with schoolwork
Be cranky, whiny, or irritable
Exhibit behavioral issues
Tips to Help Kids Sleep
Establishing a bedtime routine is key for children of all ages. Here are some helpful tips:
Stick to a regular bedtime and give a 30- and 10-minute reminder before bed.
Limit screen time (TV, phones, tablets, etc.) at least 1 hour before bed.
Create a calming routine, including washing up, brushing teeth, and perhaps reading a book or listening to quiet music.
For newborns, their sleep patterns are different, as they don’t have a sense of day or night and sleep in short intervals. Aim to wake them every 3-4 hours to feed until they show healthy weight gain.
Safe Sleep for Babies
For safety, the American Academy of Pediatrics (AAP) recommends:
Always put babies on their back when sleeping.
Use a firm, flat mattress with no loose bedding.
Keep the crib free of pillows, blankets, and soft toys to avoid suffocation risks.
Room-sharing without bed-sharing is encouraged to keep babies close for nighttime care.
Do not use products like sleep positioners or weighted blankets.
Helping Newborns Sleep
Newborns often follow a unique sleep schedule, and it may take time for them to differentiate between day and night. To help:
Keep nighttime routines quiet and calm.
Avoid keeping your baby awake during the day in hopes they’ll sleep better at night.
Try swaddling and gentle rocking to soothe fussy babies.
Toddler Sleep Needs
Toddlers, now more aware of their surroundings, might be disrupted by distractions or their own growing imaginations. Consistent bedtime routines remain essential.
Sleep Tips for Toddlers:
Most toddlers need 11–14 hours of sleep daily, including naps.
Transitioning from two naps to one around 18 months is common.
Keep their sleep area safe by avoiding large stuffed animals or items that could be hazardous.
Teen Sleep Needs
Teens need around 8–10 hours of sleep, but various factors can disrupt this, including early school start times and screen time before bed. Teens’ internal clocks naturally shift, making them feel sleepy later at night.
How to Help Teens Sleep:
Encourage regular bedtimes and wake times, even on weekends.
Keep their bedroom cool, dark, and quiet.
Limit screen time before bed and discourage caffeine consumption late in the day.
Help them develop relaxing bedtime habits, like reading or taking a warm bath.
Common Teen Sleep Issues
If a teen frequently struggles to fall asleep, wakes often at night, or feels constantly tired, they may have a sleep disorder. Common issues include insomnia, sleep apnea, restless leg syndrome, and more. If sleep problems persist, it's advisable to consult a doctor.
