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.