Nearly every parent knows the struggle of getting their child to bed. They’re “not tired” or need “just five more minutes.”

It’s likely you tried to stay up late when you were a kid, too. Now, you probably wish naps and an early bedtime were mandatory.

Sleep is vital for the health and well-being of all of us, but especially for children. As they grow and develop, their sleep needs change, and it is important to ensure that they are getting enough rest at each stage of their development. Here’s how much sleep your family needs at every age, and more importantly, why:

Newborns (0-3 months)

Newborns require a lot of sleep to support their rapid growth and development. They need 14-17 hours of sleep per day, but they typically do not sleep for more than two to four hours at a time. It is important for parents to establish a consistent sleep routine for their newborns to help them learn the difference between day and night. Newborns and infants should sleep on their backs in their own bassinet or cribs on a firm mattress without pillows or heavy blankets. 

Infants (4-11 months)

Infants continue to require a lot of sleep to support their growth and development. They need 12-15 hours per day, but they typically start to sleep for longer stretches at night. It is important for parents to maintain a consistent sleep routine for their infants and to make sure they are not overtired, as this can lead to difficulty falling and staying asleep. Most infants should sleep through the night (6-8 hours) without waking by 6 months of age.

Toddlers (1-2 years)

Toddlers need 11-14 hours of sleep per day, including one nap. As they become more active and curious, toddlers may resist going to bed, but it is important for parents to enforce a regular bedtime routine to help them wind down and prepare for sleep. “Brush, Book, Bed” is a great way to structure your child’s bedtime routine.  This routine consists of brushing your child’s teeth, reading a book to your child, and then putting them to sleep.

Preschoolers (3-5 years)

Preschoolers need 10-13 hours of sleep per day, including one nap. Like toddlers, preschoolers may resist going to bed, but it’s still important they adhere to a regular schedule. Some children may drop their nap around 4 years of age, but their total sleep should remain the same.

School-aged children (6-12 years)

School-aged children need 9-12 hours of sleep. As they become more involved in school and extracurricular activities, it can become harder to balance sleep with new responsibilities. Parents can allow for some flexibility but should still set cut offs where electronics, schoolwork, etc. are put away.

Teenagers (13-18 years)

Teenagers need 8-10 hours of sleep per day. As their bodies go through puberty, their sleep patterns may shift, and they may have difficulty falling asleep and waking up early for school. At this age, it becomes hardest to monitor your children’s sleep patterns. Encourage them to prioritize a healthy schedule and to not overcommit to extracurriculars, work, or social obligations. 

Why do children need so much sleep?

During sleep, the body produces growth hormones, which helps children grow and repair tissues. Sleep also plays a critical role in brain development and learning. Children who get enough sleep are more alert, attentive, and have better cognitive function, memory, and mood.

Not getting enough sleep can have serious consequences for children, including:

• Poor academic performance
• Behavioral problems
• Mood disorders
• Obesity
• Increased risk of accidents
• Weakened immune system

It is important to observe your child for signs and symptoms of obstructive sleep apnea such as snoring, gasping for air, extreme restless sleep, or extreme daytime sleepiness. If you observe these symptoms, please let you provider know. 

Your parenting partner

AltaMed provides a complete host of pediatric services including age-appropriate immunizations and screenings, as well and information on developmental milestones. For information or to make an appointment call (888) 499-9303.

We have access to more information than any generation before us. Nearly all of human knowledge is at our fingertips, twenty-four hours a day. But whether you want to find a new recipe, watch a viral video, or stay informed about current events, you need a screen.

For many people, screens have become an essential part of how we do things. We’re surrounded by them – in our pockets, our offices, our living rooms, bedrooms, and even on our wrists. We can decide, however, how much time we spend on them. Limiting screen time has been shown to improve our mood and help us engage with the people and activities that matter most.

Ways to Manage Screen Time

We’ve made a habit at looking at our phones. Anytime we’re not having conversations, we’re gaming or scrolling through social media. Sometimes we need a little quiet time. That’s when we’re at our most creative.

Here are some tips for reducing the amount of time you spend on your device.

• Manage news consumption — We are constantly bombarded with news. While it’s important to stay informed, we don’t need to know everything every second. It’s OK to pause the 24-hour news cycle.
• Turn off notifications — Do you really need to know that someone posted a vacation photo or a picture of their meal? Keep track of appointments, but the social media updates can go.
• Stay focused — If you’re looking at your phone while watching TV or worse, spending time with someone, what does that say about what you’re doing? Maybe you need to find another activity or reexamine how you conduct relationships.
• Just eat — Mealtime should be for meals. You should savor your food. Pay attention to the conversations you’re having and notice when you’re getting full. When eating at home, make it a rule to put away your screens.
• Set screen-free times and zones at home — It’s a good idea not to look at screens right before bed. It makes it hard to fall asleep because of the light given off by your devices. So, don’t look for at least half an hour before bedtime. See if you can make that last longer. Also designate certain parts of the house or apartment as screen-free.
• Find screen alternatives — Go for a walk, meditate, read a book, sit outside, or find another activity that doesn’t involve looking at your device. Sitting in silence with your thoughts gives you an opportunity to process and reflect on your day.

Benefits of Less Screen Time

Prying yourself free of your device gives you the opportunity to do different things. Here are five benefits to less screen time.

1. Improve physical health — Putting down the phone and turning off the TV give you a chance to move. Movement can help prevent obesity and conditions related to excess weight. You’ll have more time to exercise and play. You can also get better sleep with less screen time.
2. Discover new things — You live in Southern California where there’s always something to do. Get out and explore what’s around you. It also gives you the opportunity to try new hobbies.
3. Connect socially — Face-to-face connections are vital to making ourselves and others feel cared for. We show our children and loved ones what’s truly important when we put our phones down and spend time with them.
4. Boost your mood — Time spent on a screen makes it easier to withdraw and become depressed. Once you’re off the phone, you’re more inclined to engage socially with others. It can also help to eliminate feelings of anxiety and depression.
5. Build community — With the phone out of your hand you can build stronger connections with:

• Family
• Friends
• Neighbors
• Coworkers

Mental Health Is Part of Your Health

AltaMed is here for you, and we’re committed to your mental and physical well-being. To learn more about AltaMed behavioral health services, call 855-425-1777.