To an exhausted parent, few things are more beautiful than a peacefully sleeping child, whether the snoozing angel is a swaddled newborn or a snoring teenager. Sleep (or the lack thereof) inspires more parental angst than nearly any other topic, and troubles don’t end when kids outgrow bottles and bedtime stories. From babes who fight bedtime to teens who skip sleep to surf the net, kids of all ages experience sleep troubles. And regardless of age, all kids need enough rest — sleep deprivation in children is linked to academic trouble, behavior problems and even weight gain.
Read on for age-specific advice on helping your growing child sleep well, starting now.
BABIES, TODDLERS & PRESCHOOLERS, AGES 0-5
Babies and tots who sleep enough have a head start on success both at school and on the scale. Sleep primes kids for learning and aids in memory retention, with benefits starting at birth. New research from University of Florida shows that newborns can learn in their sleep, and a study from University of Arizona reveals that babies who nap daily show advanced levels of learning. Researchers believe that adequate slow-wave sleep allows young brains to process and store information. But brain-boosting is just one of sleep’s many benefits. According to new research in the American Journal of Human Biology, sleep deprivation ups the risk of obesity, especially in children.
“Young children who sleep less are more likely to be overweight later on,” says Dr. Eliana M. Perrin, associate professor of pediatrics at the University of North Carolina at Chapel Hill. “Sleep cycles affect hormones that control fat stores and appetite.”
Pave the way for a healthy, smart future by helping little ones get their daily zzzzs with an age-appropriate bedtime and a consistent bedtime routine. Babies, toddlers and young children need between 12 and 16 hours of sleep per day (more for newborns and young infants).
ELEMENTARY YEARS, AGES 6-10
With homework, extracurricular activities and friends competing for kids’ time, sleep often slips down the priority list during the grade school years. But kids still need a regular bedtime and a relaxing nightly routine. According to the American Professional Sleep Societies, sleep deprivation in young children brings on hyperactivity and inattentiveness.
To help elementary-age kids get the recommended 10 to 11 hours of nightly sleep, keep bedtime consistent within one hour, even on weekends. And watch out for caffeine-laden drinks; the Journal of Pediatrics reports that 75 percent of kids ages 5-12 drink caffeine daily, and that the more caffeine kids consume, the less they sleep.
TWEENS & TEENS, AGES 11-18
Too Wired, Too Tired
Parents may be relieved to know that teens and tweens with night-owl tendencies are completely normal—biological changes during late childhood push teens to stay up later at night and sleep in. But there’s another reason many teens and tweens get significantly less sleep than the recommended nine hours per night. Millions of teens are permanently tuned in to smartphones, laptops, tablet computers, and other devices that keep them awake around the clock.
Dr. Steven Kadiev, sleep medicine specialist at Charlotte Medical Clinic, recommends keeping all electronics (yes, even cell phones) out of kids’ bedrooms at night. Wake your sleepy teen anytime he snoozes more than two hours past normal wake-up time; maintaining a regular sleep-wake schedule helps promote healthy sleep cycles.
Malia Jacobson is a nationally published health writer and mom of two. She blogs about sleep and family health at thewellrestedfamily.com