Sleep is something your little one cannot live without. It is vital to both their mental and physical development. You can certainly get some useful information about sleep training methods.
But how much sleep does your child need? That varies on their age, the recommended sleep by age is as follows:
Recommended hours of sleep for children by age
🤱🏻 Newborns to 3 months
During the first few months of life, newborns typically sleep 14-17 hours daily. Their sleep patterns are irregular, with frequent awakenings for feeding and diaper changes.
Newborns may only stay awake for short periods, usually around 1-3 hours, before needing to sleep again.
👶🏻 Infants (4 to 12 months old)
Infants aged 4 to 12 months typically need about 12-16 hours of sleep daily. By this age, they may start to establish more regular sleep patterns, with longer periods of nighttime sleep and shorter naps during the day.
However, some infants may still wake up during the night for feedings or comfort.
👶🏽Toddlers (1 to 2 years old)
Toddlers aged 1 to 2 years usually require 11-14 hours of sleep daily. At this stage, toddlers may transition from two naps to one longer nap during the day, typically lasting 1-3 hours.
Nighttime sleep may range from 9-12 hours, with some toddlers experiencing occasional nighttime awakenings.
🧒🏻 Children (3 to 5 years old)
Children aged 3 to 5 years generally need about 10-13 hours of sleep daily. Most children in this age group have transitioned to one-afternoon nap or no nap at all, focusing on longer periods of nighttime sleep.
🧑🏽 Children (6-12 years)
School-aged children between 6 and 12 years old typically require 9-12 hours of sleep per night.
However, with increasing demands from school, extracurricular activities, and screen time, many children in this age group may struggle to get enough sleep.
🧑🏼Teenagers (13-18 years old)
Teenagers aged 13 to 18 need about 8-10 hours of sleep per night for optimal health and well-being.
However, factors such as busy schedules, academic pressure, social activities, and electronic device use can interfere with teenagers' ability to get enough sleep.
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What time should a child go to bed?
The American Academy of Sleep Medicine (AASM) provides valuable guidance on establishing healthy sleep habits for children, including recommended bedtime hours based on age. Let's explore the AASM's recommendations for bedtime hours to promote better sleep hygiene in children.
✨ Learn more about what time should kids go to sleep in the Storybook App.
Tips to adapt the routine to a child's sleep schedule
If your little one is having trouble falling asleep or staying asleep, try these tips:
1. Observe your child's sleep patterns
Pay attention to when your child naturally feels sleepy and awake to help determine an appropriate bedtime and wake-up time.
2.Create a fun and relaxing sleeping routine!
Establish a bedtime routine for your kid:
🥗 Feeding (7:15 pm)
🦷 Brushing our teeth (8:00 - 8:15 pm)
🛀 Bath time! (8:15 - 8:20 pm)
👚Let's get into our pajamas! (8:20 - 8:40 pm).
📚 Bedtime with a bedtime story and a massage! (8:40 - 9:00 pm)
The Storybook App offers a wealth of resources for parents seeking to improve their children's bedtime routine and promote better sleep. With a diverse collection of bedtime stories and soothing massage techniques, this app provides an opportunity to create a calming and enjoyable pre-sleep experience for kids.
3. Prepare the room´s atmosphere
Creating a conducive sleep environment is crucial for children's well-being. Here are some naptime simple tips to consider:
- Avoid sugar foods before bedtime!
- Ensure the room temperature is comfortable for sleeping.
- Select appropriate bedding that is cozy and comforting.
- Use dim lighting to signal to your child that it's time to wind down.
- Keep the bed free of toys, allowing only one or two favorites for comfort.
"Understanding and respecting the individual needs and preferences of each child is crucial in establishing healthy sleep habits and promoting overall well-being."
💡Dra. Lorena Koppel
4. Zero screen use at least an hour before bedtime
Encourage screen-free time at least an hour before bedtime to promote relaxation and reduce stimulation.
5. Learn to handle nighttime awakenings
Walk them back to bed with little talking or activities to stimulate them.
When to consult a pediatrician
If these techniques prove futile and your child struggles to stay awake during the day or has behavioral difficulties, consider consulting your pediatrician. Remember if your child sleeps better, so do you.
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Written By
Francisco Cornejo, a dynamic entrepreneur with a Masters in Communication from RMIT University in Australia, is the Co-Founder and CEO of Storybook. As a serial entrepreneur, he notably served as the Chief Marketing Officer at Honda Motors in Latin America, shaping the brand's regional presence. Passionate about family well-being and communication, Francisco leads Storybook in its mission to improve children's health globally, aiming to create positive impacts in both corporate and societal spheres.
References
- Johns Hopkins Medicine. (n.d.). Healthy Sleep Habits. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/healthy-sleep-habits
- American Academy of Sleep Medicine. (2016). Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. Retrieved from https://aasm.org/resources/pdf/pediatricsleepdurationconsensus.pdf
- KidsHealth. (n.d.). Naps. Retrieved from https://kidshealth.org/en/parents/naps.html
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