Sleep plays a critical role in children’s physical, mental, and emotional development. Figuring out how much sleep children need at different growth stages can be puzzling for parents. This guide provides an age-wise breakdown of optimal sleep durations and practical strategies to promote better sleep quality, helping parents nurture their children’s well-being.
What happens during sleep
While we sleep, our brain undergoes two main kinds of cycles — non-REM and REM (Rapid Eye Movement) sleep. These two stages together are considered a complete sleep cycle. Infants spend a larger portion of their sleep in REM, and their sleep cycles are shorter compared to adults. As children grow, their time in REM sleep decreases, and their sleep cycles lengthen. By the time they reach school age, a full sleep cycle lasts about 90 minutes, which is similar to adults.
In the first two stages of non-REM sleep, known as stage 1 and stage 2, the sleep is relatively light:
- It’s easy to wake someone up during these stages.
- Eye movements slow down, and both heart rate and breathing become more relaxed, while body temperature drops.
Stage 3 of non-REM sleep is considered deep sleep:
- Waking someone up during this stage is more difficult, and they often feel groggy and disoriented if they do wake up.
- This stage can also lead to night terrors, sleepwalking, and bed-wetting.
- It’s the most restorative phase of sleep, as the body releases hormones essential for growth and development.
In the final stage, REM sleep occurs:
- The eyes move rapidly beneath the eyelids, breathing and heart rates increase, and the body becomes temporarily paralysed.
- This is when we experience our most intense dreams.
- REM sleep plays a crucial role in learning and remembering information.
Also read: Understanding Baby Sleep Regression
Sleep Requirements for Kids
Sleep is crucial for a child’s growth, development, and overall health. The amount of sleep kids need changes quite a bit as they get older:
- Newborns (0-3 Months): Newborns usually sleep between 11 to 17 hours a day, mostly in short naps because their sleep patterns are still developing. Their sleep schedule often depends on when they need to be fed.
- Infants (4-12 Months): Infants need about 12 to 16 hours of sleep each day, which includes naps. They start to establish more regular sleep patterns, and by 6-12 months, they often don’t need to be fed at night unless there’s a medical reason.
- Toddlers (1-2 Years): Toddlers should aim for 11 to 14 hours of sleep, which includes nighttime sleep and shorter naps during the day. Having a consistent bedtime routine can help them get the sleep they need.
- Preschoolers (3-5 Years): The recommended sleep for preschoolers is 10 to 13 hours. While they might stop taking afternoon naps, having a quiet time or going to bed earlier can help make up for it.
- School-Age Kids (6-12 Years): Kids in this age group need about 9 to 12 hours of sleep to support their learning and behavior. Not getting enough sleep can hurt their focus and performance in school.
- Teenagers (13-18 Years): Teens should get 8 to 10 hours of sleep, but their busy schedules with school and activities can make this tough. Sticking to a regular sleep routine can help them stay productive and focused.
| Age Group | Age range | Recommended hours of sleep per day* | Ideal bedtime |
| Newborn | 0-3 months | 14 to 17 | N/A |
| Infant | 4-11 months | 12 to 15 | 6 – 7 p.m. |
| Toddler | 1-2 years | 11 to 14 | 7 – 7:30 p.m. |
| Preschool | 3-5 years | 10 to 13 | 7 – 8 p.m. |
| School-age | 6-13 years | 9 to 11 | 8 – 9:30 p.m. |
| Teen | 14-17 years | 8 to 10 | 9 – 10:30 p.m. |
Sleep Quantity Required for Premature Babies
Premature babies typically need more sleep than those born at full term. It’s common for these infants to be asleep for about 90% of the time. The specific amount of sleep a preterm baby gets can vary based on how early they were born and their health condition. During the first year, the sleep patterns of premature babies gradually start to look more like those of full-term babies. However, in the beginning, they usually experience more sleep overall, lighter sleep, and less regular sleep patterns.
Quick Facts/Tips
- On average, adults experience around 4 to 6 sleep cycles each night, which is typically about 7 to 9 hours of sleep.
- To discover how much sleep you need, try allowing your body to wake up and fall asleep naturally without alarms for 10 to 14 days.
- Caregivers play a crucial role in helping kids develop a healthy sleep routine.
- Kids can benefit from a calming 30-minute wind-down period before bedtime.
Kids napping is normal
It is normal for many kids to take naps, especially when they are toddlers and preschool-aged. During this stage, napping can be beneficial for their memory and thinking. As children grow, their naps usually get shorter and become less frequent. This change can happen naturally or because of school or daycare schedules.
Although many children stop napping by the age of 6, remember that nap preferences can differ for every child. In preschools with scheduled nap time, a few children fall asleep quickly, while others may only occasionally or not at all.
Some older children may still be inclined to nap and can benefit from doing so. In a study conducted in China, children in grades 4 through 6 who took frequent naps after lunch showed signs of better behaviour, academic achievement, and overall happiness.
Current studies on napping and the best times for sleep are unclear. They recognise that what works for one child may vary over time and might not suit another child of the same age. Therefore, parents, teachers, and childcare providers can promote better sleep for children by being adaptable and considerate regarding nap times.
Identifying Sleep Issues
Signs Your Child Isn’t Getting Enough Sleep
A child who isn’t sleeping enough might –
- doze off during the day
- be overly energetic (especially younger kids)
- find it hard to focus
- have difficulties with school assignments
- act grumpy, whiny, irritable, or moody
- experience behavioural issues
Consequences of Sleep Deprivation in Kids
Lack of sleep can lead to your child struggling with attention, feeling irritable, or having more emotional outbursts. Consistent poor sleep can lead to even bigger issues down the line. Every child has unique sleep requirements, but if they’re sleeping significantly less than what’s considered normal, it could indicate a sleep disorder that needs to be looked into.
Building Healthy Sleep Habits
- Prioritising Sleep
Once a good sleep goal is set based on the hours needed, it’s time to figure out how to achieve that.
First, make sleep a top priority in your child’s daily routine. This means allocating enough time for sleep so that schedules don’t interfere with it. Being energetic for various activities may appear beneficial, but it can actually be detrimental to your child’s long-term well-being as adequate sleep is essential for optimal mental and physical performance.
While getting enough sleep is important, remember that it’s not just about the number of hours, but the quality of sleep. Your child might get the hours needed but still wake up feeling tired if your sleep is disrupted or not restorative. Luckily, there are proven ways to enhance your sleep environment and habits.
Here are some suggestions –
- Improve your child’s sleep discipline by keeping a consistent sleep schedule every day, even on weekends.
- Establish a calming bedtime routine to help them fall asleep faster.
- Invest in a supportive and comfortable mattress, along with quality pillows and bedding.
- Reduce disturbances from light and noise, and adjust the bedroom temperature for comfort.
- Turn off electronic devices like phones and laptops at least half an hour before bedtime.
Tips for Optimizing Sleep Quality
- Reduce screen time for an hour before going to bed.
- Stay away from caffeine for 6 to 8 hours before sleep.
- Create a 30-minute bedtime routine to help you unwind and relax completely.
Conclusion
Ensuring your child has enough good sleep is crucial for their physical growth, mental development, and emotional health. Sleep needs change as children grow, from infants to teens, and it’s important to pay attention to both how long they sleep and the quality of that sleep. By learning about sleep stages, spotting signs of not getting enough sleep, and encouraging healthy sleep routines, parents and caregivers can create a supportive sleep environment that helps children thrive.
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