Your child’s health, development, and overall well-being depend on getting enough sleep. Children’s sleep needs change as they get older, so it’s important that parents and other adults who care for them understand and meet these needs. Read on to learn about the different stages of sleep your children need and how you can help them get the rest they need.
Baby (0 to 12 months)
Babies and newborns have different sleep patterns and needs. Babies sleep a lot in the first few months, usually 14 to 17 hours a day. However, this sleep is often interrupted by multiple awakenings for feeding or diaper changes.
After about 3 to 4 months, most babies begin to sleep in a more regular pattern, although they may still wake up during the night. Establishing a regular, restful bedtime routine and making your bedroom a place to sleep can help you sleep better. Make sure your sleeping area is free of loose sheets or other soft objects that could pose a hazard.
Toddlers (1 to 3 years old)
As babies become toddlers, they need less sleep. On average, they sleep 12 to 14 hours a day, including naps. Toddlers usually need one or two naps during the day. As they approach preschool age, they need fewer and fewer naps.
Regular sleep schedules become increasingly important as you transition into toddlerhood. Establishing regular bedtimes and nap times can help young children feel secure and know when it’s time to sleep. Developing relaxing habits before bed, such as reading or taking a warm bath, can help you fall asleep more easily.
Preschoolers (3 to 5 years old)
Preschoolers need about 10 to 13 hours of sleep a day, including naps. From this age on, children may need fewer and fewer naps, and by age five, some may not need naps at all.
It’s important to stick to a regular sleep schedule. Setting consistent bedtimes and wake-up times will help keep their body clocks in sync, leading to better sleep. Another thing that can help you sleep is making sure your bedroom is dark, quiet, and at the right temperature. Don’t do anything stimulating before bed, such as watching TV or playing active games.
School-aged children (6-12 years old)
Most school-aged children need 9 to 12 hours of sleep each night. Once they start school, their schedules become more routine, so it’s important to make sure they get enough sleep each night. Getting enough sleep can improve your health, your ability to think and reason, and your ability to control your emotions. All of these things are important for doing well in school and interacting with others.
Set a regular bedtime and limit screen time before bed so your child can develop good sleep habits. Make sure your child’s bedroom is a suitable place to sleep and free of distractions. If your child has trouble sleeping, you may want to review their schedule and make changes to help them relax and reduce stress.
Teens (13-18 years old)
Teens need 8 to 10 hours of sleep each night. However, many teens struggle to get enough sleep due to the pressures of school, extracurricular activities, and social schedules. Biological changes that occur during puberty can also alter their sleep patterns. These changes often cause changes in their body clock, making them more alert at night.
Help your children get the sleep they need by encouraging them to stick to a regular sleep schedule and setting a relaxing bedtime. The blue light emitted from screens can prevent your body from producing melatonin, a hormone that regulates sleep. Try to avoid using electronic products before bed. You should help your child create a schedule so that they can balance schoolwork, activities, and rest.
Some general tips for a good night’s sleep
Make routine a part of your child’s life. Setting a regular bedtime and sleep time will help them know when it’s time to wind down and go to sleep.
- Make your bedroom a good place to sleep by making sure it’s dark, quiet, and at the right temperature. If outside noise is a problem, you may want to use a white noise machine.
- Limit stimulants: Don’t eat or drink large amounts of caffeine or eat a large meal before bed. Also, reduce overly stimulating activities before bed so your child can relax.
- Encourage physical activity: Children fall asleep faster and You understand and meet their sleep needs, which improves their mental health.
Conclusion
You can help your child get the restful sleep they need at every stage of their development by establishing a consistent routine, making their room a good place to sleep, and encouraging healthy habits. When you make sleep a priority, your child will be well-rested, happy, and ready to take on the challenges of the day.
