How Much Sleep Should My Child Get?

How much sleep should my child be getting?

This might be a question you ask yourself in the middle of sleepless nights or if your child is fighting a nap. You may ask yourself, “Are they sleeping too much? Too little?” Sleep can be a common source of stress for families and these questions are common.

So, how much sleep is enough? We often hear that adults need 8 hours of sleep, but kids have different needs. The American Academy of Sleep Medicine and the National Sleep Foundation have some of those answers for us.

Sleep Depends on Age

How much sleep your child needs changes as they grow. These guidelines offer a general range for each age group of how much time is recommended for most children. For young children who still nap, total amount of sleep recommended per day includes daytime naps. It is important to find what works best for you and your child, and to remember that sleep is different for everyone. These are guidelines to help you with a starting point, but just because your child falls on the lower or higher end does not necessarily mean that anything is wrong.

Why is Getting Plenty of Sleep Important?

Sleep is important for every part of a child’s development. If you’ve had a bad night of sleep, you know how hard it is to feel good the next day. For children, getting enough sleep is even more important because it helps them learn and grow in many ways:

• Physical: Growth hormones are primarily released during deep sleep.
• Brain function: Sleep helps with memory and learning.
• Emotional regulation: Well-rested children are better able to manage their emotions.
• Immune function: Enough sleep helps your child’s immune system stay strong.
• Attention and behavior: Children who get enough sleep are more focused and have fewer behavioral problems.
  
  

How do you know if your child isn’t getting enough sleep?

You are probably able to tell when you don’t get a good night’s sleep, but how do you know if that is the case for your child? While there’s no easy way to measure how "sleepy" your child is, you can watch for some common signs. These can be different for each child, but if they happen more than usual, your child might not be getting enough sleep:

• Difficulty waking up in the morning
• BIG emotions like getting upset easily or being reactive
  
• Trouble concentrating or staying on task
• Moving from one thing to another quickly
• Doing things without thinking

Building Healthy Sleep Habits

Now that you know how important sleep is and how much your child needs, what can you do to help them sleep better? This process can be a little tricky, and it will likely have to change over time, but knowing about the process and being flexible are very important. Establishing healthy sleep habits, also called “Sleep Hygiene,” is key. These are the behaviors before going to bed and while you are sleeping. Here are some ways to build good Sleep Hygiene:

1. Have a consistent bedtime routine to help your child relax
2. Set a regular bedtime (e.g., bedtime is always 8:30pm)
3. Create a sleep-friendly environment (dark, quiet, and cool)
4. Limit screen time before bed
5. Encourage regular physical activity during the day
6. Make sure your child feels safe wherever they sleep

Don’t stress!

Sleep is so important for adults and children that when your child is struggling it can be really difficult. You’re tired, they’re tired, one or both of you is crying and it’s easy to become frustrated. Try not to compare your child or your family to others. Sleep habits take time to build and there will be bumps in the road. Some nights are tough and you just get through them and try again the next day. Some naps surprise you by how easy and peaceful they are. What’s important is that your child feels safe and you feel calm and confident. Remember most parents have been there and get through it and you will too. If you want some more ideas for how to adjust routines, check out our Strategies For Bedtime Changes.

Remember, every child is unique, and these tips should be adjusted to fit your family's lifestyle and your child's needs. You are the expert of your family and now you can apply these recommendations to help your child sleep a little more soundly. If your child is still struggling with sleep, talk to your pediatrician or a sleep specialist. There could be other reasons for their sleep difficulties.

By helping your child get enough sleep, you're supporting their overall health, happiness and success. Sweet dreams!