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No one starts the day off on the right foot unless they’ve had enough sleep! Sleep is essential but, according to the Centers for Disease Control and Prevention, more than 40% of children in Texas don’t get enough sleep. Discover why sleep is so important, how much sleep kids and teens need and sleep tips for helping kids get better rest.
Read on to learn about the importance of sleep and how you can help your child catch a few more Zzzs throughout the night.
In this blog:
- What is sleep?
- Why is sleep so important? Why do we need sleep?
- Why is adequate sleep important for kids?
- How does sleep impact young children?
- How much sleep do kids need?
- Benefits of sleep for kids
- What are the most common sleep disorders in children and how are they treated?
- How to ensure kids get enough sleep
- Sleep tips for kids
What is sleep?
As humans, we spend about a third of our lives sleeping, but what is sleep? Sleep is a natural state of rest and a vital biological function. During sleep, we experience many changes in the body:
- Altered consciousness
- Changes in breathing, heart rate and body temperature
- Decreased responsiveness to stimuli
- Reduced physical and mental activity
Why is sleep so important? Why do we need sleep?
Despite our bodies being at rest, sleep is actually a very active time. In fact, certain processes in the body only happen while we’re asleep. For example:
- Energy storage: Your body uses resources throughout the day and sleep enables those energy stores to be resupplied for when you’re awake.
- Recovery: While you’re asleep, the body is active in healing itself. You may notice that you need more sleep when you’re sick and the body needs additional time for healing and repair.
- Brain organization: During sleep, the brain organizes memories and new learnings. This activity helps you access and remember information more efficiently.
Why is adequate sleep important for kids?
Sleep is especially important for kids and teens due to its impact on both mental and physical development. Sleep is a time for restoration and for children’s bodies to recharge and retain the information they’ve learned throughout the day. During deep non-REM sleep (deep sleep), the body’s energy is restored, growth and repair occurs and important brain development hormones are released.
Sleep deprivation stifles the immune system, negatively affects mood and behavior and can also hinder a child’s performance in school. Good sleep is a vital and important component for a healthy lifestyle.
How does sleep impact young children?
In infancy, sleep has important impacts on growth and development, ensuring your child is developing as they should. It’s also important to be sure your baby is in a safe sleeping position any time they’re sleeping. See our baby sleep guide for sleeping do’s and don’ts for babies.
For toddlers, sleep — whether at night or during naps — helps with memory, attention and motor skill development in particular. Learn more about whether naps are necessary.
In general, research has shown that sleep impacts a wide range of behaviors, such as alertness, attention, cognitive performance, mood and learning ability.
How much sleep do kids need?
Sleep patterns and behaviors change from birth to adulthood. Kids need more sleep when they’re young and less as children move into adulthood. While individual sleep needs vary, the table below is a good overall guide for the recommended total amount of sleep per day and shows how much sleep kids need. Some children may sleep an average of 1 to 2 hours more or less than these recommendations, based on their genetic and physiological needs.
How much sleep a child needs by age
| Age | Recommended hours of sleep per day |
| Infants (0-3 months old) | 14-17 hours (including naps) |
| Babies (4-11 months old) | 12-16 hours (including naps) |
| Toddlers (1-2 years old) | 11-14 hours (including naps) |
| Preschoolers (3-5 years old) | 10-13 hours (including naps) |
| Older kids (6-13 years old) | 9-12 hours |
| Teenagers (14-17 years old) | 8-10 hours |
Benefits of sleep for kids
When your child is well rested, you may notice a big difference in how they interact during the day. Benefits of optimal sleep include:
- A strengthened immune system (fewer illnesses)
- Better ability to make good decisions and solve problems
- Enhanced concentration
- Enhanced mood and vitality
- Improved learning and memory
- Weight management support
What are the most common sleep disorders in children and how are they treated?
The most common sleep disorders in children include nightmares, night terrors, insomnia and parasomnias (such as sleep talking and sleep walking). These disorders can sometimes be genetically related. Talk to your pediatrician if your child snores, as this may be a sign of sleep apnea and may be related to a medical problem.
Once diagnosed, treatment depends on the underlying cause of the sleep disorder. Treatment may include lifestyle and behavioral changes, medication, therapy, devices that help improve airflow or surgery (for example, tonsil removal).
How to ensure kids get enough sleep
With sleep and kids, consistency is key. The bedroom should be a peaceful, comfortable place for sleeping. To help kids sleep, it’s important to establish and stick to a routine.
Children should go to sleep at a consistent time every night and wake up at about the same time every morning. Sticking to a schedule is often more difficult in the summer but try to adhere to a sleep schedule as much as possible!
Sleep tips for kids
- Remove devices and distracting elements from kids’ bedrooms (such as TVs, games, light-up toys and electronic devices). Make the bedroom a no-screen zone.
- Keep bedrooms cool, dark and quiet. If needed, use a nightlight for children who are scared of the dark. Noise machines can help mask outside sounds.
- Ensure kids are eating a well-balanced diet. Avoid large meals, caffeine or sugary treats before bed.
- Ensure your child gets plenty of exercise throughout the day.
- Limit screentime on phones, TV and other electronic devices, especially in the hour before bed.
- Put kids to bed when they’re sleepy but before they’ve fallen asleep. Doing so helps them learn to fall asleep on their own.
Our sleep experts can help
If you think your child may have a sleep disorder, our Sleep Center specializes in diagnosing and treating kids and teens.
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