Ashwin Lewis
Sleep is essential for a child's development, and a lack of sleep can have serious consequences. It's important for parents to be aware of the signs that their child isn't getting enough sleep, as this can impact their health, growth, and academic performance. In this article, we will explore the key markers of a well-rested child and offer tips on how to improve their sleep habits.
| Characteristics | Values |
|---|---|
| Recommended sleep time | 4 to 12 months: 12 to 16 hours (including naps) |
| 1 to 2 years: 11 to 14 hours (including naps) | |
| Most toddlers give up their morning nap by about 18 months and take one long afternoon nap of an hour and a half to three hours | |
| Elementary and middle school age: 9 to 11 hours a night | |
| Teens: more than 9 hours every night | |
| Signs of a well-rested child | Not tired at school or falling asleep or yawning in class |
| Not engaging in much "weekend oversleep" | |
| Sleep hygiene tips | Meditation |
| Having a bath before bedtime | |
| Sipping chamomile tea | |
| Having a ritual to cue your body it's time for bed | |
| Empathising and validating the child's fear |
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What You'll Learn
How to help children who have trouble sleeping
Sleep plays a vital role in a child's development, so it's important that they get enough. Most kids of elementary and middle school age need 9 to 11 hours of sleep a night, and even into their teens, they need more than nine hours every night.
If a child is not getting enough sleep, parents may notice attention issues, emotional disruption, academic difficulties, mental health problems, weight gain, and even changes in growth.
To help a child who is having trouble sleeping, parents can try empathising and validating the child's fear. For example, a parent could say, "I understand you're feeling scared and that's a really hard feeling". They can then encourage bravery, perhaps by explaining that they're going to practice going to sleep in steps to overcome their fear.
Parents can also try to establish a bedtime ritual to cue the child's body that it's time for bed. This could include things like meditation, having a bath, or sipping chamomile tea. For younger children, a caregiver could try lulling them to sleep by placing a hand on their back, rubbing their feet, or sitting beside them.
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The impact of sleep on a child's growth
Sleep plays a vital role in a child's development. A child's need for sleep varies with age, but even into their teens, they need more than nine hours every night. A well-rested child will not be tired at school or fall asleep or yawn in class. They will also not engage in much "weekend oversleep".
Almost all human growth hormone is produced during slow-wave, or deep sleep. Lack of sleep can result in decreased growth hormone secretion and cortisol levels. Children whose sleep routines are disrupted because of illness will often experience a growth spurt once they recover their normal sleeping regimen.
Young children can sometimes be lulled to sleep at naptime by a caregiver placing a hand on their back, rubbing their feet, or simply sitting beside them. Older children should learn to practice better sleep hygiene, perhaps by meditating, having a bath before bedtime, or sipping chamomile tea.
It is important to note that naps are not recommended for teens as they can disrupt their sleep cycle. Instead, they should focus on establishing a bedtime routine to cue their body that it is time for bed.
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How to tell if your child is getting enough sleep
Sleep plays a vital role in a child's development, so it's important to make sure they're getting enough. Children need less sleep as they grow, but even into their teens, they need more than nine hours every night. Most kids of elementary and middle school age need 9 to 11 hours of sleep a night. If your child is getting enough sleep, they won't be tired at school or falling asleep or yawning in class. They also won't engage in much "weekend oversleep".
There are other signs that your child might not be getting enough sleep. Lack of sleep can result in attention issues, emotional disruption, academic difficulties, mental health problems, weight gain, and even changes in growth.
If your child is struggling to get to sleep, there are some techniques you can try. Young children can sometimes be lulled to sleep at naptime by a caregiver placing a hand on their back, rubbing their feet, or simply sitting beside them. Older children can learn to practice better sleep hygiene, perhaps by meditating, having a bath before bedtime, or sipping chamomile tea.
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Sleep hygiene for older children
Sleep plays a vital role in a child's development, so it's important that they get enough. Most children need 9-11 hours of sleep a night. If they're not getting this, they may be tired at school or yawn in class. They may also sleep much more at the weekend.
There are several ways to help older children get a good night's sleep. Firstly, it's important to establish a bedtime routine. This could include activities such as meditation, having a bath, or drinking chamomile tea. These rituals will cue your child's body that it's time for bed.
You should also avoid naps during the day, as this can disrupt their sleep at night. If your child is tired during the day, encourage them to rest or relax instead of napping.
Finally, it's important to address any fears or worries your child may have. Start by empathising and validating their feelings. For example, you could say, "I understand you're feeling scared, and that's a hard feeling". Then, encourage them to be brave and face their fears.
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How to help young children fall asleep
Sleep plays a vital role in a child's development, so it's important that they get enough. Most kids of elementary and middle school age need 9 to 11 hours of sleep a night, and even into their teens, they need more than nine hours every night.
If you're concerned that a child is not getting enough sleep, you could start by talking to their parents about the importance of sleep. You could explain the potential consequences of a lack of sleep, such as attention issues, emotional disruption, academic difficulties, mental health problems, weight gain, and changes in growth.
You could also suggest ways to help the child fall asleep, such as empathising and validating their fears. For example, a parent could say, "I understand you're feeling scared, and that's a really hard feeling." They could then encourage bravery by explaining that they're going to practice going to sleep in steps to overcome their fear.
Another way to help young children fall asleep is to create a bedtime ritual. This could involve meditating, having a bath before bedtime, or sipping chamomile tea. For younger children, a caregiver could try lulling them to sleep by placing a hand on their back, rubbing their feet, or sitting beside them.
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Frequently asked questions
Children need a lot of sleep because it plays a vital role in their development. Most kids of elementary and middle school age need 9 to 11 hours of sleep a night. Babies are typically capable of sleeping through the night at around 6 months. Toddlers give up their morning nap at around 18 months and take one long afternoon nap.
A child who is not getting enough sleep will be tired at school and may fall asleep or yawn in class. They may also engage in "weekend oversleep".
Lack of sleep can result in attention issues, emotional disruption, academic difficulties, mental health problems, weight gain, and changes in growth.
Young children can be lull[ed] to sleep by a caregiver placing a hand on their back, rubbing their feet, or sitting beside them. Older children should practice better sleep hygiene, perhaps by meditating, having a bath before bedtime, or sipping chamomile tea.
Start by empathising and validating their fear. Say something like, "I understand you're feeling scared and that's a really hard feeling". Then, encourage bravery. Explain that you're going to practice going to sleep in steps to overcome their fear.
