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Parents marvel at how peaceful their babies and children look while sleeping, but this heart-warming image isn’t part of many parents’ nightly routines.
At least two out of ten children and teens struggle at night, leaving parents wondering if their child is getting enough sleep.
If you’re worried about your child’s sleep habits or quality of sleep, our specialists at THINK Neurology for Kids can help.
Parents can rely on our entire team — Shaun S. Varghese, MD, Cristina R. Marchesano, MD, Lorena Herbert, MD, Barbara Kiersz-Mueller, DO, Lauren Weaver, MD, Alicia Walls, MD, Sundeep Mandava, MD, Patricia DeForest DO, Robby Korah, FNP-C, Jennifer E. Martin, CPNP-PC, Tammy DeLaGarza, FNP-C, and Heather King, CPNP-PC — to get tips for improving nighttime routines, identifying sleep problems, and providing customized care for kids struggling to sleep.
Children’s sleep guidelines
The guidelines developed by the American Academy of Sleep Medicine (AASM) and endorsed by the American Academy of Pediatrics (AAP) recommend the following amounts of sleep for each age group:
- Newborns (up to 3 months) need 16-17 hours
- Infants (4-12 months) need 12-16 hours, including naps
- Toddlers (1-2 years) need 11-14 hours, including naps
- Preschoolers (3-5 years) need 10-13 hours, including naps
- Grade schoolers (6-12 years) need 9-12 hours nightly
- Teens (13-18) need 8-10 hours nightly
As every new parent knows, newborns sleep around the clock, waking every few hours for feedings. This is natural because their sleep/wake cycle — the body’s hormone-based circadian rhythm that responds to day and night — doesn’t fully mature for several months.
Most babies develop regular sleep cycles after three months, but this varies widely, and each child is different. Some may not settle into a solid circadian rhythm and sleep through the night until closer to one year.
Nap recommendations
Since the sleep requirements for infants, toddlers, and preschoolers include naps, the next question is: How many naps should they take each day?
Infants
Though your baby starts sleeping longer during the night at this stage, they still need 2-3 daytime naps.
Toddlers
Some toddlers take two naps, but after about 18 months, most only need one.
Preschoolers
Preschoolers may need one nap or, if not a nap, a time to relax and rest. However, children between ages 3 and 5 stop napping because they get all the sleep they need at night. Setting a bedtime that gives them 9-12 hours of sleep before getting up for school is essential.
Consequences of sleep deprivation
Parents know how a lack of sleep makes their children irritable, angry, and oppositional. But children’s physical and mental health also suffer when they don’t get enough sleep.
Too little sleep weakens the immune system and creates hormone imbalances. As a result, their brain development and growth slows.
Their risk of health problems increases. They’re more vulnerable to colds and flu and may gain weight. Falling short of sleep affects children’s memory, interferes with their learning ability, and slows their reaction time.
Older children and teens are more likely to develop mental health challenges like depression and anxiety when they don’t get the recommended amount of sleep.
Does your child fall short on sleep?
There are many tips for helping your child or teen get a good night’s sleep. However, these are two of the most crucial:
1. Follow a nighttime routine
You can help your child fall asleep by having a regular bedtime and a calming routine. For young children, a bedtime routine may include taking a warm bath, reading a book, and turning out the light.
At every age, especially for teens, it’s essential to dim the lights and turn off all electronics (smartphone, computer, tablet, and TV) at least 30 minutes before bedtime. Here’s why.
Light regulates the body’s sleep/wake cycle. Melatonin (the hormone that makes people sleepy) is produced and released in response to darkness. Exposure to light inhibits melatonin and prevents sleep.
2. Seek help for ongoing sleep problems
Many parents have a hard time managing ongoing issues like constant bedtime struggles and waking up during the night.
Children and teens frequently develop sleep disorders, including insomnia, sleep apnea, and parasomnias (nightmares, sleep terrors, bed wetting, and sleepwalking).
Difficulty sleeping is a common challenge in children with developmental disabilities such as autism and attention-deficit/hyperactivity disorder.
Professional care, whether behavioral or medical, can improve all these concerns.
Call the nearest THINK Neurology for Kids office today if you have any questions or concerns about your child’s sleep. We’re in The Woodlands, Katy, Sugar Land, Austin, San Antonio, and Gulf Coast, Texas.