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Multiple studies have shown numerous mental and physical health benefits of sleep, especially for children and adolescents. Getting a good night’s sleep is linked to improved concentration, academic performance, and mood, as well as decreased rates of obesity and type 2 diabetes.
How much sleep do children and adolescents need?
The total amount of sleep that a child requires varies by age. The American Academy of Sleep Medicine recommends the following minimum and maximum hours of sleep in a 24-hour period, including naps, by age:- Ages 1-2 years: 11-14 hours
- Ages 3-5 years: 10-13 hours
- Ages 6-12 years: 9-12 hours
- Ages 13-18 years: 8-10 hours
Does sleep impact physical and mental health?
It is widely accepted that mood disorders and sleep difficulties are linked. Poor sleep can impact mood, and consequently poor mood can impact sleep. Studies, including the National Sleep Foundation’s long-running Sleep in America© poll, link the risk of depression with sleep disorder. Children that sleep less have reported higher rates of poor mood, emotional regulation, and self-harm.Poor sleep also impacts children’s focus and academic performance. Studies have shown an association between poor cognitive/school performance and poor sleep across many age groups, from middle school to college students.
Lastly, poor sleep has been linked as an independent risk factor for type 2 diabetes and obesity.
The evidence is clear: getting a good night’s sleep has numerous health benefits.
What are some strategies I can use to help my kids get the appropriate amount of sleep?
There are many different strategies parents can use to promote healthy sleep habits. Research has indicated that a more active lifestyle can lead to improved sleep. Exercise, including playing outside, hiking, swimming, participating in sports, or other physical activities are important for overall health and well-being, but also for sleep, too!The pre-sleep routine is also very important. Kids often have competing demands for their attention including school, homework, sports, and other activities. Setting a bedtime routine and having a “wind down” period is effective. Since our brains associate bright lights with daytime and periods of wakefulness, dimming the lights 2-3 hours before bedtime can help prepare our bodies for sleep. Keeping the sleeping environment cool (68-72 degrees) and free from noise is important.
Relaxing activities such as journaling, listening to music, reading, or meditation promote sleep. Things like television, media playing video games, or other electronics in the evening can negatively impact sleep. I usually recommend setting an “electronics curfew” at least 1 hour before bedtime, and it is ideal if there are no electronics in a child’s bedroom.
Setting a consistent sleep schedule is beneficial, even on weekends and during the summer.
So ask yourself, “If Shakespeare had gotten a few more hours of sleep each night, would he have written even more masterpieces?” We may never know, but we do now understand that poor sleep can impact mental and physical wellbeing. Parents know their children’s habits and sleep schedules best, and they are often the first to notice that a child is not sleeping well.
Practicing good sleep hygiene can be difficult given the numerous stressors, commitments, and activities we have going on in our lives. Some strategies to promote better sleep will work for some families, but not others. Developing a routine is the key to consistent good night sleep. As always, your pediatrician is available to guide you and discuss what sleep strategies may be best for your child.
