Published: August 9, 2023
Whether or not bedtime is a struggle for you and your child, you might be wondering, how much sleep do kids really need? Adequate sleep is a major part of a child’s overall wellness. Sleep can impact nearly every part of a child’s physical, mental and emotional health.
Our pediatricians are ready to assist parents with their child’s back-to-school routines and health checkups.
“In order to feel rested and ready for the school day, children ages 6 to 12 need between nine and 12 hours of sleep each night, and teenagers need eight to 10 hours of sleep,” said Jameel T. Clark, M.D., pediatrician with Norton Children’s Medical Group, affiliated with the UofL School of Medicine. “Parents should make sure their child goes to bed with enough time to get those recommended hours of sleep.”
Lack of sleep in children can lead to poor academic performance and behavioral issues in school. Kids who don’t get enough sleep also have an increased risk of health issues, including high blood pressure, obesity, diabetes and depression. Sleep deprivation makes a child more prone to injuries and accidents.
Kids need enough sleep, and there are certain habits and behaviors that affect bedtimes. It’s important to understand what can impact a child’s sleep — the good and the bad — to help encourage the best bedtime routine and create an environment that fosters good sleep hygiene. Here are the main factors that can influence a child’s sleep:
Shopping for school supplies, completing back-to-school checkups and meeting new teachers are all part of the back-to-school excitement. But for many families, one of the biggest challenges is getting back into a regular bedtime routine. Summer break often means more relaxed bedtime and wake-up schedules.
American Academy of Sleep Medicine (AASM) guidelines for the recommended amounts of sleep by age are endorsed by the American Academy of Pediatrics.AASM details how much sleep kids need, with recommendations by age groups, as follows:
Preschoolers (Ages 3 to 5)
Preschoolers need 10 to 13 hours of sleep every day, which includes naps. Maintaining a consistent bedtime routine is important, especially at this age, when your child is first starting their educational journey. Implementing routines and establishing the importance of them can help set your child up for good sleep habits for the rest of their childhood. It also can provide them comfort in knowing what to expect when it comes to waking up before school, and what happens at school, after school and at bedtime.
Grade school (Ages 6 to 13)
Older kids and teens also need support to make sure they are back into a bedtime routine. Try to discourage screen time, including phones, tablets, TV and video games, at least an hour before sleep.
Lack of sleep can cause short-term and long-term health consequences, including physical, mental and emotional issues. This is why prioritizing sleep nightly is so important for parents! Here are a few ways insufficient sleep can affect your child:
Establishing a consistent sleep schedule is a must when it involves kids getting enough sleep. This includes sticking to a bedtime routine — getting ready for bed at the same time and encouraging bedtime activities to wind down in preparation for falling asleep. If you’re wondering how to get your child on a sleep schedule, it helps to know this: Kids respond better when they can see simple instructions, and they are more likely to follow instructions when they play an active role in creating the rules.
For younger children, creating a visual bedtime schedule can help get their nighttime routine back on track. Visual schedules come in many varieties and are a proven positive parenting technique. The idea is to engage kids in identifying and completing the activities that lead up to bedtime.
When your visual schedule is ready, place it in a common area and encourage your child to refer to it as they complete each step leading to bedtime. If one activity takes too long, it may be appropriate to skip a step in order to make it to bed on time.
Collaborate with children about establishing a bedtime routine, even if they are very young — kids are creative and like to feel like they are making choices for themselves. Work together with your child to decide on key bedtime activities, such as putting away toys, taking a bath, brushing teeth and reading a book. Take photos of your child completing these steps (or find similar images). Together with your child, decide on the order in which these images should be arranged. Use poster board, markers and stickers to decorate the step-by-step routine.
Some additional ideas to prompt good sleep habits include:
A consistent bedtime routine and adequate sleep are imperatives for children’s overall well-being. Prioritizing healthy sleep habits is an essential part of parenting, especially when children are in school. Parents should work to ensure their child gets the recommended number of hours of sleep per night. Be sure to check in with your child’s pediatrician about sleep habits before the kids are going back to school. The pediatrician can provide guidance and support if your child is experiencing any sleep disturbances or issues falling asleep.