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How Much Sleep Do Kids Need in Vincennes and Washington?

A good night’s sleep is a beautiful thing. There’s nothing like waking up feeling refreshed and ready to take on the world.

And yet, did you know that most children routinely do not get enough sleep? While most parents don’t intentionally deprive their children of sleep, many children go to sleep later and wake up earlier than they really should, even during the summer months. This missed sleep, or as some experts call it, “sleep debt”, can result in hyperactivity, irritability, poor performance at school, and can even mimic symptoms of ADD/ADHD. And if not made up, missed sleep can eventually lead to life-long consequences.

So what can you do to ensure that your child is getting a good night’s sleep? First, you need to understand just how much sleep he or she actually needs. Though every child and situation is unique, the National Sleep Foundation offers a good guideline:

Newborns 0 – 2 months old: 12 to 18 hours

Infants 3 – 11 months old: 14 to 15 hours

Toddlers 1 – 3 years old: 12 to 14 hours

Preschoolers 3 – 5 years old: 11 to 13 hours

School age children 5 – 10 years old: 10 to 11 hours

Teens 11 – 17 years old: 8.5 to 9.5 hours

Now you can take steps, as appropriate, to ensure your child gets all the sleep they need for proper development.

Establish a bedtime routine early on. Most babies and young children thrive on routine, so start by establishing good sleep habits early on. Whether it’s a bath followed by story time or some other way to help them wind down, keep it fairly consistent from night to night.

Create a calming sleep environment. Consider light blocking or light diffusing window treatments, or a white noise machine. Make sure the room isn’t too hot or too cold, and that the humidity level is just right, somewhere between 40% and 50% .

Limit caffeine and sugar. While there’s nothing wrong with a little snack, try to limit caffeinated and sugary foods and beverages before bed.

Limit screen time. TVs, computers, and video games stimulate the brain and can make it difficult for a child to transition into sleep mode. Turn off all electronics at least 30 minutes before bedtime.

Recognize sleep problems. The most important thing you can do is pay attention to your child and recognize potential sleep problems. If you suspect that your child is chronically over-tired, talk to your pediatrician.