As kids grow and change, so does their sleep routine. What’s recommended for a baby is different for a toddler, and what elementary-aged kids might need is different from high schoolers.
The American Academy of Sleep Medicine recommends a certain number of hours that each age group — from babies to teenagers — should sleep in 24 hours.
Here are the targets:
- For babies (4 to 12 months), 12 to 16 hours, including naps, is recommended.
- For toddlers (12 to 24 months), 11 to 14 hours, including naps, is recommended.
- For preschoolers (3 to 5 years), 10 to 13 hours, may include a nap, is recommended.
- For school-aged kids (6 to 12 years), 9 to 12 hours is recommended.
- For teenagers (13 to 18 years), 8 to 10 hours is recommended.
But no matter their age, getting the right amount of sleep is critically important for their healthy childhood development.
“During sleep, our body and brain have functions that are responsible for healing and restoring our bodies,” says Kathleen Gallagher, Manager of the Riverside Sleep Center. “When we have quality sleep, we should wake up feeling refreshed and ready for a new day. However, a lack of sleep or a prolonged sleep deprivation will leave a person feeling tired and at risk for many health problems, which can lead to obesity, heart disease, blood pressure issues, diabetes and stroke.”
Too little sleep can affect your quality of life in a variety of ways, including trouble focusing and reduced productivity. Over time, it even boosts your risk of long-term health problems.
“When you’re not getting enough sleep, the brain doesn’t function like it should,” says Gallagher. “It impairs your ability to think clearly throughout the day. It can definitely cause people to become depressed over time. Your body is supposed to restore and heal when it’s sleeping. If you’re not able to do that, it’s going to take its toll on you over time.”
According to the AASM, kids who hit those recommended sleep targets show improvements in:
- Attention
- Behavior
- Learning
- Memory
- Emotional regulation
- Mental health
- Physical health
- Overall quality of life
If a child is hitting those hours and are still experiencing fatigue, Gallagher recommends encouraging the following practical steps throughout the day to stay organized:
- Take short breaks: Stand up, stretch, or walk around for a few minutes every hour.
- Stay hydrated: Drink enough water throughout the day to prevent dehydration-related fatigue.
- Choose healthier snacks: Opt for nuts, yogurt, or fruit instead of sugary foods.
- Move your body: Even brief physical activity can boost energy and focus.
“Hydrate! Our bodies do get dehydrated, so we want to make sure we ingest adequate fluids,” Gallagher emphasizes.
Better nutrition also prevents energy crashes later in the day. While the “sugar high” may help temporarily, it is not sustainable.
In the end, Gallagher hopes people remember one key message: “Sleep is a pillar of health, and we need it.”
Learn more about sleep medicine at Riverside by visiting myrhc.net/sleep.