Never underestimate the power of sleep: Children who don't get enough can have difficulty paying attention in school, problems with learning, impulsive behaviors, hyperactivity and even a compromised immune system, says Dr. Brian McGinley, assistant professor of pulmonary medicine at the Pediatric Sleep Disorders Clinic at Johns Hopkins Children's Center. And if that's not enough, there may also be a link between sleep and increased risk for obesity and cardiovascular disease, he says.
How much sleep kids need varies by child, says McGinley, but here are the general guidelines:
Newborns (1 to 8 Weeks Old)
Newborns typically sleep anywhere from 10.5 to 18 hours a day -- but only in short periods during both the day and night. Their circadian rhythm hasn't been set, so they tend not to follow a sleep pattern.
Infants (3 to 12 Months Old)
At this age, babies usually start sleeping nine to 12 hours overnight. About 80 percent of infants are physically able to sleep through the night at 9 months of age. Thirty-minute naps, one to four times a day, are also common.
Toddlers (1 to 4 Years Old)
Toddlers average 12 to 14 hours of sleep a night. Daytime naps, while still common, typically don't happen more than twice a day.
School-Aged Kids (5 to 12 Years Old)
Grade school- and middle school-aged kids require about 10 to 11 hours a night. Most children in the United States stop napping by about age 7.
Adolescents (13 to 18 Years Old)
They should sleep 8.5 to 9.5 hours a night. Many kids in this age group, especially older adolescents, are not getting enough sleep, says McGinley. Bedtimes get later and sleep times get shorter -- often resulting in less sleep than kids this age need. Later bedtimes can also shift kids' circadian rhythms, says McGinley, so when their brains say it's time to wake up differs from when school actually starts.
Getting More Specific
The right amount of sleep for most school-aged and adolescent children (as well as adults), says McGinley, is when they go to sleep and wake up spontaneously, feeling refreshed. "If a child is sleep deprived and tries to do this in one night, it might not reflect their true sleep requirements," he says. "But done over a couple of weeks, that's how much sleep that individual needs." Summer vacation can be a good opportunity, since kids don't have to wake up for school. "It can help parents understand how much sleep their kids really need," says McGinley.
Does Your Child Have a Sleep Disorder?
Beyond meeting sleep requirements for their age, 25 to 40 percent of kids experience some kind of sleep problem, says McGinley. That may be temporary for some -- nighttime fears for toddlers, for example, or trouble falling asleep during a stressful period -- or a chronic disorder like difficulty breathing or unwanted movement during sleep for others.
If your child snores or breathes abnormally while sleeping, suffers restlessness or has poor sleep quality, make an appointment with his primary care physician, says McGinley. Such symptoms may signal a physiologic disorder like sleep apnea or restless leg syndrome, all of which would likely merit further evaluation.
If your child has trouble getting to sleep and staying asleep, his doctor may prescribe implementing better sleep hygiene -- practices for parents and kids that promote quality nighttime sleep and prevent daytime sleepiness -- says McGinley.
Useful Sleep Hygiene Techniques:
--A regular sleep-wake schedule: Going to bed and waking up at the same time every day is the most important part of sleep hygiene, says McGinley. On weekends and vacations, try not to veer more than plus or minus an hour on either end.
--A calming bedtime routine: For kids who have difficulty getting to sleep, having a regular bedtime routine filled with quiet, relaxing activities (like reading books) can help.
--The right environment: Sleeping in a quiet, dark room that's cool, but not cold or hot, is best.
--Limiting electronic media: Turn off television an hour or two before bed -- the noise and blue light are stimulating and encourage wakefulness. Computers, electronic games and texting should also end an hour or so before bedtime, says McGinley.
--Curbing caffeine: Younger kids with sleep trouble should avoid caffeine altogether; adolescents shouldn't have any after noon.
--Behavioral techniques: For kids who have severe anxiety or mood disorders, a behavioral psychologist can help teach them relaxation methods to aid in falling asleep at night or tricks to apply to daytime behaviors at school or home. In some cases, the doctor may prescribe a short-term course of medication while the behavioral therapy takes hold.
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