It is said that the birth of a child heralds a period of sleep deprivation for parents. Infants sleep at odd hours (and often not through the night). Over a period of time, however, the child’s relationship with sleep goes through a lot of different phases and this includes the amount of sleep they need. At every stage, though, getting the right amount of sleep is crucial for their overall development and well-being.

So, how many hours of sleep is required at each stage? Read on to get an answer to this critical question.

Recommended hours of sleep by age/ Sleep needs by age

Newborns (0 to 3 months)

Take care of your newborn by ensuring they get 11 to 17 hours of sleep each day until they reach 3 months of age. The fact that the baby’s brain does not differentiate between night and day explains why they may sleep through the day and be up at night. 

During this stage, ensuring their sleep environment is safe is essential. This typically involves:

• Firm, Flat Surface: Use a crib, bassinet, or portable play yard with a firm, flat mattress and a tightly fitted sheet. 
• No Soft Objects: Keep soft objects, toys, crib bumpers, and loose bedding out of the baby’s sleep area. 
• No Gaps: Ensure no gaps between the mattress and the crib’s sides. 
• It is best to place the baby on their back to sleep.
• Keeping the baby’s sleep area in the same room as yours is advisable.

Babies (4 to 12 months)

During this stage, the infant will typically start figuring out the difference between day and night, and you will see them gradually falling into a sleep rhythm. The ideal sleep duration during this phase is 12 to 16 hours, including sleep at night and naps during the day. With you gradually weaning them off nighttime feeding, you will soon be able to reclaim your own sleep schedule as well.

Toddlers (12 to 24 months)

At this stage, the child becomes active and loves doing things independently. Daytime naps tend to reduce, and they start to sleep longer at night. The recommended sleep duration at this stage is between 11 and 14 hours. It will help you follow a bedtime routine for them to get the desired hours. This not only includes sleeping at the same time every day but also following a predictable routine—changing into night clothes, brushing, storytelling, for instance.

Preschoolers (3 to 5 years)

The overall recommended sleep duration ranges between 10 and 13 hours. At this stage, several children may not nap during the day, and it may help to move their bedtime ahead a little so they can take the much-needed rest.

School-aged kids (6 to 12 years)

During this stage, children will benefit from 9 to 12 hours of sleep. It is especially important for them to get the sleep hours they need to concentrate at school. Needless to say, insufficient sleep comes with many issues, including, but not limited to, falling behind in schoolwork.

Protip: Make sure there isn’t screen time just before bedtime! To promote better sleep, experts recommend avoiding screen time, especially blue light-emitting devices, for at least an hour before bed, as it can interfere with melatonin production and disrupt sleep patterns. 

Teenagers (13 to 18 years)

Teenagers and sleep have a love-hate relationship. For one, teenagers have a lot of demands on their time. Also, oftentimes, they do not want to sleep at night. Children at this stage still need 8 to 10 hours of sleep. Sleep deprivation can lead to fatigue and several behavioral and physical issues, so they must make time for sleep.

Benefits of Sleep

While we have examined the recommended hours of sleep by age, it is important to consider the benefits of sleep for children (besides offering parents some quiet time, of course!). 

1. Physical Health:

Growth and Development: During sleep, the body releases human growth hormone (HGH), which is essential for physical growth and for repairing muscles, tissues, and bones. 

2. Immune System:

Sleep allows the body to rest and repair, strengthening the immune system and helping it fight off infections and illnesses. 

3. Heart Health:

Adequate sleep contributes to a healthy heart and circulatory system. 

4. Weight Management:

Sleep plays a role in regulating metabolism and hormones that influence appetite and weight. 

5. Reduced Risk of Chronic Diseases:

Getting enough sleep can lower the risk of developing chronic conditions like type 2 diabetes, heart disease, and high blood pressure. 

Mental and Emotional Health:

1. Cognitive Function:

Sleep is vital for brain development, memory consolidation, attention, and learning. 

2. Emotional Regulation:

Well-rested children can better manage emotions, reduce stress and anxiety, and cope with challenges. 

3. Improved Mood and Behavior:

Adequate sleep leads to better moods, reduced irritability, and improved behavior. 

4. Enhanced Learning and Memory:

Sleep helps the brain process and store information learned during the day, improving learning and memory. 

5. Increased Creativity and Problem-Solving Skills:

Children who get enough sleep are more creative and have better problem-solving abilities. 

6. Reduced Risk of Mental Health Problems:

Sleep deprivation can contribute to mental health issues like anxiety and depression. 

7. Improved Social Interactions:

Well-rested children are better able to interact with others and form positive relationships. 

To sum up

The benefits of adequate sleep and a bedtime routine cannot be overstated. Sleep is truly the best rejuvenator. Lack of sleep, on the other hand, can impact physical, emotional, and mental health. 

Here’s how to inculcate proper sleeping habits in the child!

For more informative content, stay tuned to this space. At Footprints Play School, we are committed to the holistic growth and development of children.