A Pediatrician Explains: The Importance of Sleep for Children and Teens

Posted On: 09/22/2022

A Pediatrician Explains: The Importance of Sleep for Children and Teens

A good day begins with a good night鈥檚 sleep. It鈥檚 true for adults鈥攁nd especially true for the youngest members of the family.

Do you need help getting your baby, toddler, child, or teen on a better sleep schedule?

Keep reading for some great advice from North Texas pediatrician Dr. Mary Strength.

Why is a good night鈥檚 rest so important?

Growing brains work hard at school, at home, and even at play. When your child sleeps, they build back the energy they used during the day.

Sleep helps children and teens to:

Recharge their brains and bodies
Improve concentration and focus
Have stronger memory
Be more creative

How much sleep does my child need?

Throughout the day and night, humans move through cycles of being wide awake, growing tired and falling asleep. This is often called a person鈥檚鈥渂ody clock.鈥�

The body clock changes according to your child鈥檚 age. Although every person is different, you can use the following guidelines to help you plan for your child鈥檚 sleep needs.

听

Age	Hours of Sleep Needed per Day
Newborns (0 to 2 months)鈥�	16 to 18 hours (3 to 4 hours at a time)
Babies (3 months to 1 year)	鈥�12 to 16 hours (including naps)
Toddlers (1 to 2 years)	鈥�11 to 14 hours (including naps)
Young Children (3-5 years)	10 to 13 hours (including naps)
School-aged children (6 to 12 years)	9 to 12 hours
Teenagers (13-18 years)	8 to 10 hours

Learn more as Dr. Strength discusses sleep needs during different stages of childhood.

What is sleep debt?

There may be times when your child does get enough sleep for several days in a row. The effect on their brains and bodies is called 鈥渟leep debt.鈥�

Sleep debt can lead to physical, mental, and behavioral problems.

You might notice that your child:

Has trouble waking up in the morning
Falls asleep at school
Craves caffeine
Lacks interest, motivation, or attention
Is forgetful
Is moody or irritable

Once your child gets a few days of quality sleep, these symptoms should go away. If they don鈥檛, or if you notice new sleep problems, you should call the doctor.

Toddlers and preschoolers should visit the doctor for:

Problems breathing during sleep
Chronic snoring
Being irritable, hyperactive, inattentive, or sleepy
Having a hard time switching from many naps to just one per day
Sleepwalking or nightmares

School-aged children should visit the doctor for:

Being overly tired at school
Needing regular naps
Loud breathing or snoring
Being restless at night
Any new night terrors or sleepwalking

Dr. Strength explains how sleep debt can impact your child鈥攁nd what to do about it.

Help Your Child Get a Good Night's Sleep

Does your child have a hard time settling down at the end of the day? It鈥檚 a common struggle.

Even when children are extremely sleepy, they may try to stay awake.

Set your child up for success. Try one or two of these tips over the next days:

Keep a regular sleep schedule.
For children age six or older, limit or eliminate daytime naps.
Encourage your child to exercise every day.
Do not serve sugary or caffeinated drinks in the evenings.
Create a relaxing evening routine.
Create a comfortable, quiet sleep environment.

Each week, add another new habit. Step by step, you鈥檒l help your child establish routines that lead to a better night鈥檚 sleep鈥攁nd a better day at school and at home.

Dr. Strength shares additional ways to help your child get the sleep they need.