HOW MUCH SLEEP DO YOUR CHILDREN NEED?

Children who get enough sleep are more likely to perform better and less prone to behavioral issues and moodiness. However, the amount of sleep a child needs varies- some need more sleep and some less- depending on the individual and certain factors, involving the age.

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Here are some general guidelines for different age groups.

Poor sleep can lead to mood swings and behavioral problems. tutzone.org

Newborns (0-3 months)

During the early months, newborns tend to sleep around the clock and the sleep-wake cycle interacts with the need to be fed and nurtured. They sleep a total of 10.5 to 18 hours per day on an irregular schedule with one to three hours spent awake. The sleep time can last a few minutes to some hours. Newborns are often active during their sleep such as smiling, sucking or twitching arms and legs…The ways they express the need to sleep are different; for example, some cry, rub their eyes or do some gestures indicating this need. New-born babies may be encouraged to sleep more at night by exposing them to the light, noise or playing more with them in the daytime.

Infants (4-11 months)

Infants typically sleep 9-12 hours during the night and have naps of 30 minutes to two hours, one to four times a day or fewer when they reach the age one.

Toddlers (1-2 years)

Toddlers need a sleep of 11 to 14 hours a day. When they reach about 18 months of age, their naptimes can decrease to once a day lasting one to three hours. Of course, naps should not be taken too close to bedtime because they may not have a desire to sleep at night. Many toddlers experience sleep problems such as nighttime awakenings, nightmares or nighttime fears.

Preschoolers (3-5 years)

Preschoolers need about 11 to 13 hours of sleep at night and most do not want to take a nap after five years of age. Like toddlers, preschoolers may have difficulty falling asleep, waking up during the night and nightmares or even sleepwalking and sleep terrors peak.

School-aged children (6-13 years)

School-aged children typically sleep about 9 to 11 hours and there has an increasing demand on their school-time, homework, sports and other social activities. Additionally, they become more interested in computers, TV and Internet as well as some types of caffeine products- all of which can cause difficulty falling asleep, nightmares and disruptions to the sleep. Sleep disorders are prevalent at this age. Poor sleep can cause mood swings, bad behaviors and other mental problems like cognitive decline that has a strong impact on their ability to study at school.

Sleep hygiene

Sleep hygiene is the promotion of regular sleep and here are some simple sleep hygiene tips:

--Create a habit of going to bed at the same time each night and waking up at the same time each morning.

--Sleep in the environment that is quiet, dark and relaxing.

--Remove computers, TV and other “gadgets” from the bedroom.

--Avoid physical activities within a few hours of bedtime.

--Avoid large meals and other caffeine-rich products before bedtime.