Once parenthood begins, the consideration given to sleep significantly increases. You find yourself catching on sleep whenever possible while ensuring your young one accumulates the advised hours of sleep too. As your child matures and your timetable becomes more packed, orchestrating nap times and bedtime may demand additional effort to confirm they're acquiring the sleep indispensable to their expanding bodies.
Adhering to good sleep hygiene principles, you can cultivate an environment and a daily routine that encourages superior sleep for both you and your little one. In this discourse, we investigate the quantity of sleep your children necessitate each night and the measures you can take to actualize this.
What occurs in your body during sleep?
Sleep serves as the time for your body to take a break and recuperate from the activities of the day. This rest phase is divided into four distinct stages: light sleep, deep sleep, slow-wave sleep, and REM sleep. Together, these stages constitute the sleep cycle, which spans approximately 90 to 100 minutes and iterates itself throughout the night. While you may not experience any discernible changes as your body transitions through these stages, each one plays a crucial and unique role in the sleep cycle.
Drowsiness: The initial stage of the sleep cycle begins with a state of increased tiredness while still conscious. Technically, sleep starts the moment we lay down, typically around 5 to 10 minutes, even though we remain fairly aware. As our thoughts begin to drift towards the realm of dreams, this phase concludes and ushers in the next stage.
Light sleep: The second stage of the sleep cycle is characterized by light sleep. This typically endures for a duration of 5 minutes or less, accounting for merely around 5% of the overall sleep time. Light sleep can be perceived as the phase where you are beginning to nod off, yet haven't completely succumbed to sleep. This stage is also encountered several times during the night, interspersed within the sleep cycles.
Deep sleep: Following light sleep is the phase of deep sleep. In this stage, while your brain waves decelerate, they remain engaged as your brain processes and organizes your memories. Teeth grinding, if it occurs, typically takes place during this phase. The duration of deep sleep can vary from 10 to 60 minutes, and it usually extends with each succeeding sleep cycle.
Slow wave sleep represents the most profound state of non-REM sleep. During this stage, your brain halts the processing of the day's experiences and shifts focus as your body embarks on self-repair and rejuvenation. Awakening from slow wave sleep can be challenging and often results in "sleep inertia," characterized by severe drowsiness or disorientation that can persist for approximately 30 minutes post-awakening. This stage generally extends from 20 to 40 minutes.
REM sleep: The duration of REM sleep can vary from 10 to 60 minutes, typically extending as the night progresses. This stage is primarily associated with vibrant dream experiences and is typically regarded as less restful. Your brain is notably active during REM sleep, consuming up to 20% more calories compared to other sleep stages. The characteristics of REM sleep may include irregular breathing, eye movement, and muscle twitches.
What constitutes healthy sleep for children?
Healthy sleep for both children and adults involves completing numerous cycles of the sleep sequence uninterruptedly. (Disturbed sleep can be as detrimental to your health as having inadequate sleep.) Also, quality sleep should initiate and conclude at appropriate times. Our bodies adhere to an innate circadian rhythm, and exposure to intense indoor light past sundown can make falling asleep difficult. Similarly, inconsistent sleep routines can increase the complexity of achieving the quality sleep needed for maintaining one's health and overall well-being.
What are the sleep requirements for children and infants by age?
The American Academy of Sleep Medicine provides guidelines specifying the suggested sleep duration for infants and children. Kids observing the recommended sleeping hours routinely have a higher probability of experiencing enhanced health outcomes, which include improved concentration, behavior, academic capabilities, memory, emotional management, mental and physical health, as well as life quality overall.
Children receiving less than the recommended hours of sleep frequently may exhibit issues with concentration, behavior, and learning. Lack of sleep can also disrupt the immune system, possibly leading to autoimmune diseases or diabetes. Similarly, consistently exceeding the recommended sleeping hours can be detrimental and raise the risk of health issues such as hypertension, diabetes, obesity, and mental health ailments.
Newborns (below 4 months)
Newborns tend to sleep the majority of their day, and this is beneficial as their bodies are growing at an accelerated pace requiring copious amounts of rest. They generally sleep between 16 and 18 hours in a day, which adds up through naps that last for anywhere between 2.5 and 4 hours each.
Infants (4 to 12 months)
Once babies reach the age of 4 months, they start distinguishing day from night. This doesn't necessarily mean they'll sleep throughout the night, but they should commence a more regular sleep and nap routine. Infants should ideally sleep for 12 to 16 hours per day, including nap time.
Toddlers (1 to 2 years)
As your toddler begins to walk and articulate their first words, their sleep routine will also start to change. Usually, toddlers transition to having a single daytime nap, with the rest of their sleep occurring at night. Combining both nap and nighttime sleep, they should be resting for 11 to 14 hours in total.
Preschool (3 to 5 years)
As your child approaches their first school-going age, their sleep schedule will increasingly resemble that of an adult. During this period, they'll likely discard their afternoon nap. Regardless of whether your child still takes naps, they should be sleeping for a total of 10 to 13 hours every day.
School-age children (6 to 12 years)
Once your child's routine starts filling up with elementary and middle school tasks, maintaining a consistent bedtime can be challenging. Despite this, it would be ideal for them to get between 9 to 12 hours of sleep each night for better focus and engagement in school activities.
Teenagers (13 to 18 years)
As your child enters their teenage years, demands for their time and attention increase due to factors like school, friends, jobs, and extracurricular activities, among others. It is recommended for teenagers to ensure 8 to 10 hours of sleep each night to navigate the complexities of their evolving lives.
What are indications that my child is receiving sufficient sleep?
Close to half of all children encounter sleep issues during their childhood. Early detection of these problems can aid in reducing the impact of poor sleep on your kid's health and well-being. Indications that your child might not be sleeping enough include:
Difficulty in rising in the morning
Dwindling interest in activities
Declining academic performance
Struggling to maintain focus
Forgetfulness
Mood swings or trouble managing emotions
Feelings of sadness
Headaches
Experiencing stomach upset or feeling sick
In some kids, lack of sleep may also seem to imitate or worsen symptoms associated with ADHD or depression.
How can I assist my child in improving their sleep?
If you suspect your child isn't receiving adequate quality sleep, there are numerous home remedies that you can try. However, it is also essential to discuss your worries with their pediatrician to monitor their sleep and prevent potential detrimental effects on their health due to sleep deprivation. The pediatrician might suggest maintaining a sleep diary or using a wearable sleep tracking device for a more detailed understanding of your child's sleep patterns.
Initially, establish the fundamentals.
Setting up a stable bedtime routine can markedly enhance the quality of your child's sleep. Initiate the routine at the same time each night, incorporating activities such as changing into nightclothes, brushing teeth, and reading bedtime stories. Such habits prepare your child for a deeper, more rejuvenating sleep by signaling their brain to wind down for the evening.
Next, ensure their bedroom is tranquil, cozy, and devoid of distractions that might hinder falling asleep or maintaining sleep. It is preferable for the room to be as dark and silent as possible, although a dim nightlight or a white or pink noise machine can be used if necessary. Finally, maintain a comfortable room temperature and uphold healthy indoor air quality to foster optimal sleep.
Ease into relaxation between dinner and bedtime.
Post-dinner, every activity should become progressively calmer and quieter. Aim to handle stressful or invigorating tasks—such as school work, television, or outdoor activities—earlier in the day. This way, you can transition smoothly to lower-energy activities as bedtime nears. To ensure a gentle shift from dinner to sleep, avoid screens and bright lights after consuming meals, and concentrate on quieter activities like gentle play, reading, and spending time in a screen-free room (even if the screens are switched off).
Manage the controllable factors.
Evening exposure to screens, inconsistent sleep routines, and an uncomfortable sleep environment can all interfere with your child getting quality sleep each night. It's crucial to be consistent with your rules about screen usage and sleep routines so your child knows what's expected of them when bedtime arrives. (Although they might not always appreciate it, they'll at least expect it.) Encouraging them to engage in plenty of physical activities during the day can also be beneficial, as it ensures they are more likely to be tired when it's time for bed.
Investigate technologies and apps that enhance sleep.
Present-day parents can avail themselves of an extensive array of sleep aids. Wearable technology, like the Oura Ring, can be useful for kids who are old enough to wear it. It provides insight into their progression through different sleep stages during the night. There are also numerous apps dedicated to sleep tracking, meditation, sleep education, sleep sounds, and lullabies that can enhance your child's sleep quality. Numerous smart home devices can also contribute to creating a better sleep environment, including smart lighting solutions, gentle alarm systems, and devices for heating or cooling the bed.
Consider off-the-shelf solutions.
Many individuals, including children, nationwide, rely on melatonin as a sleep enhancer. It is often referred to as the "sleep hormone" due to its effectiveness in promoting and maintaining sleep. While the long-term ramifications of melatonin usage remain somewhat unknown, the FDA has granted it approval for use by all. Some studies imply that melatonin may be particularly beneficial for ameliorating the sleep of children with conditions like autism or ADHD. With dosages as low as 0.2 mg being effective for children, it might be prudent to start with a half dose or less.
Chamomile is among the most popularly utilized herbs globally, and chamomile tea is frequently employed as a soothing, gentle sedative for children and adults alike. However, be aware that children with allergies to fall season allergens, such as ragweed, or to chrysanthemums, marigolds, or daisies may occasionally have an allergic response to chamomile.
Prioritize your own health.
As a parent, you're likely no stranger to the sensation of operating on empty. Balancing child-rearing, maintaining a household, and managing professional responsibilities can make it challenging to allot 7 to 9 hours for sleep each night. However, it's not just your child who needs sleep to remain cheery and healthy! When you make your own sleep hygiene a priority, you not only secure the rest needed to take on the day but also impart the significance of good sleep to your child—a value they'll reap the benefits from for years to come.