Sleep is essential for children’s brain development, physical growth, emotional regulation, immune function, and academic performance. Children who do not get enough sleep are more likely to have behavioral problems, difficulty concentrating, and health issues. The AAP recommends specific sleep amounts by age — and most school-age children in the US are not getting enough.
Sleep (or lack thereof) is one of the biggest frustrations we deal with as parents. Here are Dr. Jessica Long’s tips on how many hours of sleep children need at each age and how to create a nighttime routine to achieve these sleep goals.
September is always a busy month in our household. School, homework, extracurriculars – there’s a lot to incorporate back into the daily routine, which is fun but also exhausting. By the end of the day our whole family is spent and everyone is exhausted. I know more sleep is the answer, but how exactly do we successfully get our children to sleep earlier, sounder and longer?
How much sleep your child needs depends a lot on her age. The American Academy of Sleep Medicine (AASM) recommends that preschoolers (3-5 years) get 10-13 hours of sleep, grade-schoolers (6-12 years) get 9-12 hours and teens (13-18 years) get 8-10 hours. Parents, as we know, routinely survive on 5 hours without problems (just kidding!).
So how do we meet these lofty sleep goals? Bedtime rituals are incredibly helpful in getting your child’s mind and body ready for sleep. A bath, brushing teeth, and a book may be the perfect routine for your 5 year old. Your middle-schooler might find it helpful to journal a bit before lights out. Whatever works for your family, make sure you plan for a sufficient amount of time to complete the bedtime ritual. Start the process 30-60 minutes prior to bedtime so that your child is sound asleep at an appropriate time.
Prepare your child’s room for sleep success as well. Keeping the temperature cool, the windows dark, and the bed free of too many toys/books/stuffed animals helps to set the scene for a good night’s sleep. My eldest daughter hoards dozens of books in her top bunk. We routinely have to declutter her bed to encourage her to close her books at an appropriate time to maximize her rest.
Probably the least popular advice I give to patients and their parents about improving sleep hygiene involves screen time. There is no wrath like a teenager who has been told she can’t charge her phone in her room overnight. Ideally, all screens should be turned off at least one hour prior to bedtime and all electronics should be charged outside of the bedroom. We are all guilty of checking our phones right before bedtime so make this a family goal to help improve everyone’s rest.
Sleep is a very important aspect of your child’s overall health. Poor sleep can affect mood, concentration and grades at school, behavior and more. If you are worried about your child’s sleep, discuss it with her pediatrician.
Happy zzzzz’s!
Frequently Asked Questions
How many hours of sleep does my child need by age?
AAP-recommended sleep (including naps for younger children): newborns 14–17 hours; infants (4–12 months) 12–16 hours; toddlers (1–2 years) 11–14 hours; preschoolers (3–5 years) 10–13 hours; school-age children (6–12 years) 9–12 hours; teenagers 8–10 hours. Consistent sleep schedules — even on weekends — support healthy sleep patterns.
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How do I know if my child is getting enough sleep?
Signs of adequate sleep: your child wakes up on their own relatively easily, is generally alert and in a good mood during the day, does not need a nap to get through the day (beyond nap age), and does not seem sleepy in school or during quiet activities. Signs of sleep deprivation include difficulty waking, behavioral problems, hyperactivity or inattention, mood swings, and falling asleep easily in the car or quiet settings.
What time should school-age children go to bed?
Work backward from your child’s wake time. A school-age child who needs to be up at 7:00 AM and needs 10 hours of sleep should be asleep by 9:00 PM. Build in 20–30 minutes for a wind-down routine. Many children this age are going to bed too late — especially with screens extending their evenings.
How does screen time affect children’s sleep?
Screens before bed interfere with sleep in two ways: the content is often stimulating, and the blue light from screens suppresses melatonin production. The AAP recommends no screens for at least 1 hour before bed for all ages, and keeping devices out of children’s bedrooms overnight. Removing screens from the bedroom is one of the highest-impact changes parents can make for their child’s sleep.
What should I do if my child refuses to stay in bed?
Consistent, predictable bedtime routines are the foundation of good sleep hygiene. A routine of 20–30 minutes (bath, pajamas, books, lights out) signals the brain that sleep is coming. Responding consistently to bedtime stalling — without prolonged engagement — helps children learn to fall asleep independently. If sleep problems are persistent and affecting your child’s daily functioning, discuss it with your Spring Valley Pediatrics physician.
