From toddlers and infants to teens and children in school, Parents want to know the number of hours of sleep required. While sleep requirements vary from one person to the next, there are sensible, scientifically-based guidelines that can aid you in determining if your kid is receiving the rest they need to develop, learn and have fun.
Sleep Guidelines For Children
The American Academy of Sleep Medicine (AASM) provides guidelines on the number of sleep children need at different stages of their development. Be aware that these numbers represent total hours of sleep over 24 hours. If your child is still napping, you’ll have to account for that when calculating the normal sleep hours.
How Much Sleep Do The Kids Need?
Parents worry about the amount of sleep their children need because it seems to be the only way to ensure that they’ll grow up healthy and well-behaved. In reality, children’s sleep needs are quite individual – some need a lot of sleep, while others need only a few hours. Nevertheless, the National Academy of Sciences provides some guidelines for the number of hours kids should sleep each night. These guidelines take into account naps.
- According to the latest guidelines, children between six and twelve years of age should get nine to twelve hours of sleep per day.
- Regardless of age, children should never go below seven hours of sleep. The longer the child sleeps, the less likely they are to experience health problems.
- When considering sleep for children, it is important to note that adolescents and older children require about eight to 10 hours of sleep each night. These guidelines are based on the age of the child.
- It is important to realize that a child may need up to 13 hours of sleep if they’ve outgrown napping. Moreover, a child should get a minimum of eight hours of sleep to improve his or her health. He/She should also acknowledge the benefits of waking up early.
The Healthy Sleep Tips For The Kids
Establish A Quiet And Cool Room
There are several healthy sleep tips for kids. One is to establish a quiet and cool room for sleeping. The bedroom should be as dark as possible and free of noises or lights. Children who are sensitive to noise may benefit from using a white noise machine. Keeping a phone away from the child’s room will allow them to relax. Lastly, children need quiet, dark environments to get a restful night’s sleep.
Make The Kids Stay Away From Computers And TV
Children should be kept away from computers and televisions. These devices can distract them and prevent them from sleeping. Keep a nightlight for the children under 6 and keep it as dim as possible. It is also good to keep the clocks out of the bedroom. They shouldn’t have to check them while they are in bed, but if they do, move them to another room or outside the house. In addition, it is important to make the bedroom a cool, comfortable place for the child to sleep.
Providing The Kids Healthy Diet
Providing your children with enough sleep is as important as providing them with a healthy diet. If your child struggles to sleep, several healthy sleep tips can help them fall asleep and stay asleep. The amount of sleep needed varies with age, but children need between nine and eleven hours per day. The best way to ensure this is achieved is to establish a set sleep schedule. They must go to bed simultaneously each day and adhere to it.
Getting enough sleep is just as important for children as eating a balanced diet. Whether a child needs to nap or wake up for the next day, sleep is important to his or her overall health. By following these healthy sleep tips for the kids, they can get a better night’s sleep every night. These sleep tips are particularly important for children under the age of five. This is because they will benefit from the rest they receive.
Children Under Six Years Of Age Should Avoid Bright Light
Children under six years of age need to avoid bright lights before bedtime. These lights may stimulate the production of melatonin, which is necessary for sleep. This hormone is produced in the brain, which can help them relax and sleep well. It is also important to ensure that the child’s room is cool and comfortable before bed. The best way to do this is to have a dark, dim room for the entire night. Most kids prefer cool temperatures to sleep.
Understand The Sleep-Related Issues
The most common sleep disorders for children are difficulty sleeping, awakenings at night such as snoring, stalling, refusing to go to bed, sleep apnea, and the loud or heavy breathing that occurs when sleeping.
Talk with your child’s teacher childcare provider:
Sleep issues can manifest during the morning also. Children who do not get enough or inadequate sleep might have trouble being attentive and “zoning out” in school. Make sure that your child’s teacher knows that you’d like to be informed of any instances of your child being sleepy at school, as well as any behavioral or academic problems.
Talk with your child’s pediatrician regarding the quality of sleep:
Discuss your child’s sleeping habits and issues with your pediatrician, as many sleep-related issues can be easily managed. They may request you keep a sleeping journal or provide additional suggestions for improving your child’s sleeping habits.
Good sleep habits for kids are essential for their development. A child’s behavior, alertness, and ability to learn are all affected by sleep. Without adequate sleep, children often do poorly on memory and attention tests. Research has shown that children who do not get enough restful sleep often do not improve much in mental tests as they reach adolescence. Therefore, it is important to develop good sleeping habits for kids early.