If there is one thing that is certain about children, it is that they go through many stages. quickly.
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Remember the month they only wore a unicorn shirt? At the time they insisted that all food should be submerged in ketchup? The endless week when the game microphone was in their hands 24/7… until the charging cable “mysteriously” disappeared?
However, one thing that remains constant for children (and adults) is the importance of getting enough sleep. But how much sleep do children need? Well, this is another of those stages. As children change, also make recommendations for how much sleep they should get, and why.
We spoke with a pediatric sleep specialist Vaishal Shah, MDon how much sleep children of different ages need and how sleep affects childhood development.
How many hours is enough?
Sleep is vital for children healthy development A healthy lifestyle.
Search It shows that children who get enough sleep show improvements in:
- Emotional regulation.
- Psychological health.
- physical health.
- Total quality of life.
As Dr. Shah says, “Sleep is the best treatment. It is free, has no harmful side effects and does not require prior permission from your insurance company.”
The American Academy of Sleep Medicine It recommends a certain number of hours for each age group — from children to teens — that should fall asleep within 24 hours.
|Age group||Recommended sleep|
|Babies (4 to 12 months old)||12-16 hours, including naps|
|Toddlers (12 to 24 months old)||11 to 14 hours, including naps|
|Preschool (3 to 5 years old)||10 to 13 hours, may include naps|
|School-aged children (6-12 years old)||9 to 12 hours|
|Teenagers (13-18 years old)||8 to 10 hours|
“Instead of starting with a bedtime, consider when your children need to get up and what they need to do the next day,” Dr. Shah suggests. “Start with the time you wake up and go back to the appropriate bedtime.”
Newborns (0 to 3 months)
Average sleep range: 11 to 17 hours a day
In the first few months of life, newborns will do what they do best. They will fall asleep, wake up, eat, poop, look cute, and start their cycle again without any much concern for the difference between day and night.
“In those early months, a baby’s brain doesn’t have what we call a circadian rhythm, which is the ability to distinguish between night and day,” Dr. Shah explains. “About six months, we started seeing them develop a difference in their nighttime sleep patterns versus their daytime sleep patterns.”
The Children’s sleep board He says that most children this age sleep about 11 to 17 hours a day. Because sleep at this stage varies widely and is spread evenly during the day and night, there is no standard recommendation about how long newborns need to sleep.
Keep your baby’s sleeping environment safe: don’t share your bed and keep bumpers and other accessories away from his bed.
Babies (4 to 12 months old)
Recommended sleep duration: 12-16 hours, including naps
Once they begin to know the difference between day and night, your child will begin to enter into a sleep rhythm, and you can begin to encourage a more regular sleep schedule. At this age, you’ll want to count the number of hours devoted to a night’s sleep plus naps toward the recommended hours of sleep.
Generally at this age, a night’s sleep takes about six to eight hours, plus a second, shorter sleep. “The rest of the bedtime is during the nap,” says Dr. Shah. “Some kids this age take one nap. Some will take two or three. We see a lot of disparity in real life. That’s okay, as long as they are happy and healthy and they reach that total number of hours.”
Also, from 6 to 12 months of age, most babies do not need to breastfeed at night, unless they have a medical condition that makes it necessary. As long as your baby is healthy, you can start weaning him off night feedings at this age.
Toddlers (12 to 24 months old)
Recommended sleep duration: 11 to 14 hours, including naps
As your toddler starts walking and talking, his sleep needs will change even more. Toddlers are more likely to start taking fewer naps or naps shorter — maybe just one a day — and get more ZZZs during the night.
Many children at this age stick very hard to routine. Dr. Shah says setting gentle but firm boundaries, consistent routines and positive reinforcement about sleep at this age will help them get the sleep they need.
Preschool (3 to 5 years old)
Recommended sleep duration: 10 to 13 hours, may include naps
At around this time, your baby is likely to start taking his afternoon naps. During this transition, most families find letting go of naps is a gradual process.
“Between about 3 and 5 – and sometimes a little earlier – their naps start to fade, so most of their sleep starts going into the night,” says Dr. Shah. “Naps can become infrequent at this age. They may nap on consecutive days, or sometimes, nap for a few days but not on other days. During this transition, even if the child does not nap, it is a good idea to make them take some quiet time In the afternoon to relax and recharge.”
If your child is not napping, remember that this may mean pushing bedtime a little earlier to make up for a missed nap.
School-aged children (6-12 years old)
Recommended sleep duration: 9 to 12 hours
When your child starts going to school, his first job is to learn. Getting enough sleep will go a long way towards keeping them occupied during their classes.
“Kids who don’t get enough sleep are more likely to have problems concentrating and behaving appropriately in school,” says Dr. Shah. “Inadequate sleep can affect them in ways that cause them to lag behind their peers in classroom performance or in sports or other extracurricular activities.”
Teenagers (13-18 years old)
Recommended sleep duration: 8 to 10 hours
Teens have a lot of demands on their time. Between school, work, extracurricular activities, homework, and keeping up with social calendars, sleep can easily be pushed to the side. For these reasons and more, Dr. Shah says it’s very common for teens to not get enough sleep.
“A lot of times, I hear teens say they feel tired all day but can’t get enough sleep because they’re too busy. It’s a vicious cycle, because often you can be slower Because You don’t sleep enough.” “So making time for bed is really important.”
And as your teen takes the wheel, a new sleep-deprived driver is a serious cause for concern.
Sleep is one of the simplest human experiences. We all need it. Helping your children get enough of it is important to keep them going in their business of learning and growing.
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