Just how much sleep to most children really need?

Commentary

We often feel that sleep takes time away from our busy lives; however, sleep is important for many reasons. It replenishes our energy, heals our bodies and helps us to process things we have experienced and learned during the day.

Good sleep habits and patterns are learned very early in life and tend to be set for life. 

The amount of sleep a person needs varies but there are some general guidelines:

• 1-4 weeks old – 15-16 hours. Newborns tend to sleep in short periods of time, 2-4 hours. Their sleep patterns are not yet related to the day and night cycles

• 1 -12 months old –14-15 hours. At about 6 weeks of age, sleep tends to be longer, 4-6 hours at one time, and sleep patterns begin to be more related to a day and night rhythm.  At about 6 months of age, the baby will start sleeping through the night and will take two naps, generally in the morning and afternoon. This is a good time to start good sleeping habits by having the child in bed at a set time every night, preferably between 7-8 pm. 

• 1-3 years old –12-14 hours per day. Toddlers are very active and need their sleep. They still need a nap, or at least some down time in the afternoon. 

• 3-12 yrs old – 10-12 hours per day. School-age children have many more demands put on them, both with school activities and after school activities. Kids tend to go, go, go. They will not stop, but they still need their sleep. Staying on a regular sleep schedule will allow the child to continue to thrive and learn.

• 12-18 years old – 8-9 hours per day. Sleep remains just as vital to health and well-being for teenagers as their brains go through another growth spurt. Social pressures tend to compete with getting the proper amount and quality of sleep during this period of development.

What happens if a child does not get enough sleep?  Sleep deprivation affects children in a different way than adults. Adults may seem sleepy, have a low level of energy and move slowly. Children on the other hand, often present with high levels of energy to stay awake.  

Signs of sleep deprivation do not show up overnight, it is a cumulative problem that presents itself over time. Children may present with hyper-activity, lack of focus, moodiness, clumsiness, impulsivity, difficulties with memory and school. 

Good sleep habits set early in life will allow your child to have a happy and healthy life.

(Els O’Rourke is a physical Therapist at St. John’s Lutheran Hospital.)