Getting the right amount of sleep is one of the most important things parents can do for their child's health, yet roughly 35% of children in the United States are not getting enough of it, according to data from the Centers for Disease Control and Prevention.
What the Experts Recommend
The American Academy of Sleep Medicine (AASM) has established sleep guidelines for children from infancy through the teenage years, endorsed by the American Academy of Pediatrics. The guidelines refer to total sleep within a 24-hour period, including naps for younger children.
Here is the breakdown by age group:
- Newborns (0 to 3 months): 14 to 17 hours
- Infants (4 to 12 months): 12 to 16 hours, including naps
- Toddlers (1 to 2 years): 11 to 14 hours, including naps
- Preschoolers (3 to 5 years): 10 to 13 hours, including naps
- School-age children (6 to 12 years): 9 to 12 hours
- Teenagers (13 to 18 years): 8 to 10 hours
These ranges account for the fact that every child is different. Some kids naturally need more sleep than others, according to the Centers for Disease Control and Prevention.
Why Sleep Matters So Much
According to the AASM, children who regularly get the recommended amount of sleep show improvements in attention, behavior, learning, memory, emotional regulation, and overall health.
On the other hand, sleep deprivation in children has been linked to increased irritability, mood swings, and heightened anxiety. Research published in the American Journal of Lifestyle Medicine found that lack of sleep leads to impaired emotional regulation and reduced attention spans.
For teenagers, the effects can be even more serious. A report from STAT News noted that sleep deprivation strongly predicts declining grades and predisposes young people to depression, anxiety, and obesity, STAT News said.
Read more: First-Time Parents' Checklist: What You Actually Need for Baby's First Year (And What You Can Skip)
The Screen Time Problem
One of the biggest threats to children's sleep today is screen time. A study published in the Canadian Family Physician found that screen time is associated with reduced sleep duration and poor sleep quality. The blue light from screens suppresses melatonin, the hormone that regulates sleep, with research showing melatonin levels dropped by as much as 88% in children exposed to bright light before bedtime.
A 2024 study published in JAMA Pediatrics found that interactive screen use in bed, such as gaming, had the strongest negative effects. Every 10 minutes of gaming in bed was associated with 17 fewer minutes of total sleep.
A separate study in Cureus found that children with low screen time had 90% sleep efficiency compared to 75% in children with high screen time. The low screen time group also had higher grades and fewer nighttime awakenings.
Tips for Better Sleep
Pediatricians and sleep experts recommend several strategies to help children sleep better.
First, establish a consistent bedtime routine. Activities like a warm bath or reading signal to the body that it is time to wind down. The Cleveland Clinic suggests counting backward from a child's required wake-up time to set the right bedtime.
Second, turn off screens at least one hour before bed. This gives the brain time to produce melatonin naturally.
Third, keep a regular sleep schedule. Going to bed and waking up at the same time each day, even on weekends, helps regulate the body's internal clock.
Fourth, make the bedroom sleep-friendly. A cool, dark, and quiet room supports better rest. Consider removing electronic devices from the room entirely.
Finally, encourage physical activity during the day. Exercise improves sleep quality, though it should happen before the evening to avoid disrupting bedtime.
When To Talk to a Doctor
If a child is getting the recommended hours but still seems tired or unfocused, it may be worth speaking with a pediatrician. Sleep issues can sometimes mimic or worsen symptoms of conditions like ADHD, as per the Illinois Behavioral Health Workforce Center.
