Pediatric Sleep Guidelines: How Much Rest Does My Child Need?

It's the end-of-the-day parenting struggle we're all very familiar with: bedtime. Just when you're ready to wind down for the evening, your child is starting to wind back up.

But how much sleep does your child actually need each night? Of course, parents and children have varying opinions - so we asked the experts.

"The average is six to ten hours at night," said Komivi Womitso, MD, who sees patients at Franciscan Physician Network Family Medicine Ferry Street Lafayette. "But the younger the child, the more sleep time is needed."

According to a recent American Academy of Sleep Medicine (AASM) survey, nearly 6 in 10 parents in the U.S. say their children don't get enough sleep on a school night - which is why knowing the recommended sleep guidelines is an excellent place to start.

How Much Sleep Is Enough Sleep For Children?

The National Sleep Foundation (NSF) recommendations for total daily sleep needs by age:

• 0-3 months old: 14-17 hours
• 4-11 months old: 12-15 hours
• 1-2 years old: 11-14 hours
• 3-5 years old: 10-13 hours
• 6-13 years old: 9-11 hours
• 15-17 years old: 8-10 hours

These ranges are for total sleep including at night and during naps.

Why Is Sleep Important For Children?

We all know that sleep makes us feel better - a reset for our minds and bodies. But early in life, sleep is critical to help your child develop building blocks that affect their brain, emotions, body and behavior.

"A good rest allows the brain to function better," Dr. Womitso said.

Research has shown that starting with good sleep habits as a young child can help set the stage for continued growth into adolescence. Well-rested children have better:

• Attention
• Behavior
• Emotional regulation
• Learning
• Memory
• Mental health
• Physical health
• Quality of life

On the other hand, not getting enough sleep can have long-lasting detrimental effects.

"Children can experience the inability to focus in class, irritability, daytime sleepiness, failing grades and obesity and elevated blood pressure issues," Dr. Womitso said.

For teens, insufficient sleep can significantly increase their risk for car accidents due to drowsy driving. If you know your child is exhausted, don't let them get behind the wheel.

Tips to Help Children Get More Sleep

Several factors can cause a dreaded change to your child's bedtime routine - such as traveling, time changes and illness - as well as daily factors like homework, early start time for school and the distraction of smartphones and social media.

No matter what sleep speed bump is ahead of you, the best thing you can do to help your child sleep is to create a consistent bedtime routine. Even as schedules and activities change, children do best when their morning and bedtime routines remain the same. Consistent bedtimes will help your child get enough sleep regularly - and help them feel empowered to know and understand their routine.

According to the Sleep Foundation, helping children sleep often starts with creating a bedtime routine that is peaceful, quiet and comfortable. Experts suggest finishing the day with dinner and a warm bath, brushing teeth and reading a bedtime story.

Additional sleep tips include:

• Make sure kids are active during the day, so it's easier to fall asleep at night
• Model good sleep behaviors for kids
• Set the same bedtime and wake-up times each day, including weekends
• Avoid caffeine before bedtime
• Make sure to turn off all lights so your child can get restful sleep

It's a tricky tip - but it's one of the most important: limit screen time leading up to bedtime. Experts suggest that "unplugging" at least an hour before bedtime is one of the best ways to promote a healthy bedtime routine.

"One of the most frequent barriers to healthy sleep habits we see is the use of electronics in young children," said Heather Rich, MSN, CPNP, a nurse practitioner with Franciscan Physician Network Pediatrics West Lafayette. "We encourage parents to keep all electronics - cell phones, tablets and televisions - out of the bedroom."

And - bonus tip - this goes for children as well as adults! Set a good example for your kids - and give your brain a much-needed break - by putting down the screen an hour before bedtime. Your entire family will enjoy a more restful sleep, giving your mornings a boost of positivity from the get-go. 

"Have dinner and prepare children to go to bed early and no screens after dinner," said Dr. Womitso.

The CDC has some other tips for good sleep:

• Make sure kids are active during the day so they can fall asleep at night
• Model good sleep behaviors for kids
• Set bed and wake-up times at the same time each day, including weekends
• Avoid caffeine before bedtime
• Have a bedtime routine like taking a warm bath, brushing teeth and reading a bedtime story
• Turn the lights out at bedtime

"One of the most frequent barriers to healthy sleep habits we see is the use of electronics in young children," said Heather Rich, MSN, CPNP, Franciscan Physician Network Pediatrics West Lafayette. "We encourage parents to keep all electronics (cell phones, tablets, and televisions) out of the bedroom. 'Unplugging' at least an hour before bedtime is best to promote a healthy bedtime routine."

Is your child struggling with sleep issues - or are you having difficulty getting them onto a bedtime routine that works for your family? Franciscan Health is here to help. Schedule an appointment with your child's pediatrician today.

If your child is having sleep due to health issues, talk to your pediatrician.