Children need sleep. As any parent will tell you, dealing with a grumpy, sleep-deprived infant is no fun. The amount of sleep a child requires changes as they grow older, as demonstrated by these guidelines from the National Sleep Foundation.

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Despite these guidelines, it is important to remember that every child is different, so there can be some variation in the number of hours they sleep. 

Why is sleep so important?

Sleep is the brain’s primary activity in early development. It promotes mental and physical growth. Childhood is a time of very rapid growth and development and without sufficient sleep, children can struggle with maintaining attention and concentration throughout the day. 

Sleep and body weight are intricately linked across various age groups; shorter sleep duration is associated with a greater risk of obesity and a higher BMI. Furthermore, there is even the suggestion that children who do not get enough sleep, might be more likely to develop type 2 diabetes, which has significant health implications later in life.

What to do if you are worried

Establishing a consistent bedtime routine is key. It can be helpful to work backwards to calculate what an age appropriate bedtime is, particularly if your child needs to wake up for a certain time each day. The Sleep Advisor website provides a very useful chart you can use to do exactly this. It can be accessed here. 

Sleeping too little or too much can be a sign of an underlying medical problem. If your baby or child is sleeping more than the recommended amount, but is still always tired, they may be suffering from a sleep disorder such as sleep apnea, which causes irregular breathing and can prevent them from entering into deep sleep cycles. It is also possible for young children to experience insomnia, which is a condition probably more usually associated with adults. Minimising screen time before bed and adopting a calming routine can help, as can supplements, but you should always consult a doctor first.

For more information on the importance of childhood sleep routines visit the Sleep Advisor website.

Sources:

• “How Many Hours of Sleep Do Kids Need?” Sleep Advisor, 21 Jan. 2021, www.sleepadvisor.org/how-much-sleep-do-kids-need/.
• Ophoff, D., et al. “Sleep Disorders during Childhood: a Practical Review.” European Journal of Pediatrics, vol. 177, no. 5, May 2018, pp. 641–648., doi:10.1007/s00431-018-3116-z.
• Rudnicka, Alicja R., et al. “Sleep Duration and Risk of Type 2 Diabetes.” Pediatrics, vol. 140, no. 3, Sept. 2017, doi:10.1542/peds.2017-0338.
• Xiu, Lijuan, et al. “Sleep and Adiposity in Children From 2 to 6 Years of Age.” Pediatrics, vol. 145, no. 3, Mar. 2020, doi:10.1542/peds.2019-1420. 

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