Ashwin Lewis
Sleep is a vital part of a child's development, impacting their learning, mood, and behaviour. The recommended amount of sleep for children varies depending on their age. For instance, toddlers require 11 to 14 hours of sleep, while preschoolers need 10 to 13 hours, including naps. As children grow older and approach their pre-teen years, their sleep patterns may change due to factors such as the onset of puberty. So, when exactly should a 10-year-old child go to bed, and how much sleep do they need?
| Characteristics | Values |
|---|---|
| Recommended sleep time | 9-11 hours |
| Bedtime | 9 pm |
| Wake-up time | 7 am |
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What You'll Learn
Sleep is vital for children's learning, mood and development
Sleep is essential for a child's learning, mood, and development. The recommended amount of sleep for 10-year-olds, or school-aged children, is between 9 and 11 hours per day. If your child wakes up at 7 a.m., they should be in bed before 9 p.m. to get the recommended amount of sleep.
Sleep plays a crucial role in restoring and recovering various bodily functions, including brain development and memory consolidation. During deep non-REM sleep, the body's energy is restored, growth and repair occur, and important brain development hormones are released. This is particularly important for children, as a significant portion of their brain growth and development happen during sleep.
Additionally, sleep helps children retain the information they have learned throughout the day. Napping, in particular, has been shown to clear the brain, specifically the hippocampus, which plays a vital role in learning and memory. By getting enough sleep, children can improve their concentration and academic performance.
Sleep also has a significant impact on a child's mood and behavior. Sleep deprivation can negatively affect mood and behavior, leading to issues such as hyperactivity, aggression, or disruptive behavior. It can also hinder a child's performance in school, affecting their overall development.
To ensure your child gets enough sleep, establish a consistent bedtime routine. This includes maintaining a regular sleep and wake schedule, even on weekends. Provide positive attention before bedtime and ensure their bedroom is dark, cool, and quiet. Remove distractions like books, TVs, games, and electronic devices, as the bedroom should be associated with sleep.
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Puberty affects bedtime patterns and routines
As children approach puberty, they experience significant changes in their sleep/wake patterns, including a delayed sleep phase, with a tendency for later bedtimes and rise times. This is often due to the increased production of hormones such as luteinizing hormone (LH) and progesterone (P4). As puberty progresses, LH pulse frequency increases during wakefulness, which may be related to greater hypothalamic sensitivity to P4 negative feedback.
Additionally, during puberty, sleep duration tends to shorten, and sleep patterns become irregular, with longer sleep durations on weekends to compensate for sleep loss during the week. Adolescents also develop a greater tolerance for sleep deprivation and extended wakefulness. These changes in sleep patterns can impact the quality of sleep, with deeper sleep occurring during the first few hours of sleep, and most dreams happening in the second half of the night.
To promote healthy sleep habits during puberty, it is important to establish consistent sleep routines, limit screen time, reduce caffeine intake, and practice good sleep hygiene. Maintaining a sleep diary or using an actigraph can help track sleep patterns and identify any concerns. Establishing a bedtime routine is crucial for pre-teens to wind down from the day's activities.
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Children's sleep needs change with age
Sleep is a vital part of a child's development. The amount of sleep a child needs changes with age, and it is important to ensure that children get the right amount of sleep for their age to promote healthy development.
Newborns sleep around the clock, totalling about 16 to 18 hours a day. This sleep is crucial for their physical, mental, and emotional development. Most infants sleep between 11 and 14 hours daily, with two or three naps during the day. As infants grow into toddlers, they need about 12 hours of sleep a day, including one or two naps. At this stage, they usually sleep the longest at night and take fewer naps.
Preschoolers need about 10 to 13 hours of sleep daily, including a nap. As they transition to school, they may drop their afternoon nap and get most of their sleep at night. School-aged children need about 9 to 11 hours of sleep per day. Establishing a bedtime routine is important at this stage to help children wind down from their day and prepare for sleep.
Once children reach puberty, their sleep patterns may change again. They still need plenty of good-quality sleep, but they may go to bed and wake up later. It may become more difficult for teenagers to fall asleep until around 11 pm. Teens need about 8 to 10 hours of sleep daily.
It is important to note that these are general guidelines, and individual children may vary in their sleep needs. Establishing consistent routines, positive reinforcement, and a relaxing bedtime routine can help children get the sleep they need.
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Night terrors and nightmares in children
For a child who wakes up at 7 am, it is recommended that they get to bed before 9 pm to get the required 10 hours of sleep. Establishing a bedtime routine is important for children of this age group.
Night terrors and nightmares are common in children and can be scary for parents. However, it is important to understand the difference between the two. Night terrors are less common than nightmares and usually disappear by puberty. They occur during the first few hours of deep sleep and can be identified by sudden agitation, crying, or screaming. The child is usually hard to comfort and often won't remember the night terror in the morning. It is best not to wake the child during a night terror and instead, ensure they don't hurt themselves and guide them back to bed if needed. Night terrors don't harm the child and usually last for a few minutes to 15 minutes.
On the other hand, nightmares are very common in early school-age children and often scary enough to wake them up. They occur during the second half of the night when the child is dreaming. After a nightmare, the child wakes up, remembers the scary dream, and may feel upset. Nightmares can be managed by calmly talking to the child about their worries and fears.
If night terrors are frequent, violent, or persistent over several months, it is recommended to consult a doctor. Additionally, if they are accompanied by breathing problems, snoring, or other issues like drooling or heartburn, medical advice should be sought.
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Tips for a bedtime routine
School-aged children need about 9 to 11 hours of sleep per day. If your 10-year-old needs to wake up at 7 am, they should be getting about 10 hours of sleep, which means they should be in bed by 9 pm. Here are some tips for a bedtime routine to help your child get the sleep they need:
Maintain a consistent schedule
Stick to the same bedtime routine every night, and keep bedtime and wake-up times consistent, even on weekends. Consistency helps regulate your child's internal clock, making it easier for them to fall asleep and wake up naturally at the same time each day.
Include essential activities
Ensure the routine covers all necessary tasks, such as brushing teeth, changing into pyjamas, and going to the toilet. You can also include a wind-down activity like reading or listening to soothing music.
Keep the routine simple
A simple routine will help to avoid overwhelming your child. Too many activities can lead to resistance and frustration.
Involve your child
Let your child choose their bedtime story, pick out their pyjamas, or select a calming activity. This sense of ownership makes them more likely to follow the routine.
Prepare for modifications
As your child grows, you may need to modify the routine. What works for a younger child might not be suitable for a 10-year-old. Be open to changes and involve your child in the process.
Limit screen time before bed
Avoid screens for at least an hour before bedtime. If your child has screens in their bedroom, use screen time limits to ensure they aren't tempted.
Encourage outdoor exercise
Make sure your child gets some outdoor exercise every day. This will help them get tired and ready for bedtime.
Create a sleep-friendly environment
Keep the bedroom at a comfortable temperature of 18–20 degrees Celsius and use blackout curtains to block out light. A lamp with a red bulb can provide soft lighting if needed.
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Frequently asked questions
The National Sleep Foundation recommends that school-age children get 9-11 hours of sleep every night. The American Academy of Sleep Medicine recommends a certain number of hours for each age group. Dr. Vaishal Shah suggests that parents count backward from when their child needs to wake up in the morning to determine an appropriate bedtime.
You can help your child relax and sleep better by incorporating quiet activities into their bedtime routine. This could include playing gentle music, reading a story, or taking a bath before bed. It is also recommended to turn off computers, tablets, and TVs an hour before bedtime and to get plenty of natural light during the day.
If your child is resistant to sleeping in their bed, you can start by placing them in their bed while they are still awake for short periods of time. Gradually increase the time they spend in bed until they fall asleep. It is also important to establish consistent routines and positive reinforcement around sleep.
Night terrors and nightmares are common in early school-age children. Night terrors usually occur during the first few hours of deep sleep, while nightmares happen in the second half of the night. Sleep talking is also common in school-age children, especially if they are excited or worried about something.
