With school quickly approaching, it seems only appropriate to talk about sleep and sleep requirements.Lack of sleep in children can result in irritability, forgetfulness, poor academic performance, and can even lead to anxiety and depression. The chart below includes recommendations from the National Sleep Foundation on required hours of sleep for different age groups.
| Age | Sleep Requirements | Naps |
| 0 – 3 months | 10.5 – 18 hours | Frequent |
| 4 – 11 months | 9 – 12 hours | 1 – 4 (2 hours total) |
| 1 – 2 years | 11 – 14 hours | 1 (1 – 3 hours) |
| 3 – 5 years | 11 – 13 hours | None after age 5 |
| 6 – 13 years | 9 – 11 hours | None |
| > 13 years | 8 – 10 hours | None |
What can we do for our children to ensure they are getting a good night’s rest?For preschoolers, ages 3 to 5, make sure to maintain a consistent schedule and sleeping environment. A relaxing routine, such as a bubble bath and bedtime story can also help. Wherever they sleep, make sure the room is cool, quiet, dark, and screen-less! In older children, ages 6 – 13, discuss the importance of healthy sleep habits. Consider cutting off screen time a few hours before bed as it has been associated with difficulty falling asleep and always avoid caffeine. Like younger children, the sleeping environment for older children should be cool, quiet, dark, and screen-less.
Teenage sleep routines may be a little more difficult to maintain due to the demands of school and extracurricular activities, but sleep is vital to their well-being. Because they are more autonomous, encouraging teens to take an active role in planning their sleep routine may work better. Have your teen keep a sleep diary to see how much sleep he or she is actually getting and how not getting enough sleep affects him or her.Then, together, come up with a plan to ensure that your teen is getting enough sleep. Things you can encourage are no eating, drinking, or exercise a few hours before bedtime and avoiding screens or the telephone an hour before bedtime.
