How much sleep do your kids actually need?
Age 0 to 3
Your newborn should be getting 14-17 hours of sleep. At this age, it might all feel like a blur.
Age 1 to 2
You toddler should be getting 11 to 14 hours of sleep each night.
Age 3 to 5
You preschooler should be getting 10 to 13 hours of sleep each night.
Age 6 to 13
You school-aged kiddo should be getting 9 to 11 hours of sleep each night.
Age 14 to 17
Your teenager should be getting 8 to 10 hours of sleep each night.
This chart has helpful guidance about bedtimes:
Why is it so important?
Research by the American Academy of Pediatrics says that kids who sleep the recommended # of hours have improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.
When kids are in bed early, parents do better, too. A recent study showed that moms whose school-aged kids were in bed by 8:30 p.m. had better mental health. So it’s good for the kids, and for you!
Tips for getting kids to sleep 💤 better
Number 1: Set a regular bedtime routine. In our house, that means a book, some extra cuddles and a lullaby, but it can be anything that works for your family — as long as you’re consistent.
Number 2: Shut off screens 2 hours before bedtime. The blue light emitted from screens can delay the release of sleep-inducing melatonin. Screens make our kiddos perk up and tell their internal clock it’s not sleepy time yet
So as you get ready for the bedtime slog tonight, remember it’s never too early (or too late) to start setting good sleep habits. The whole family will reap the benefits!
Dealing with school closures, childcare issues, or other challenges related to coronavirus? Find support, advice, activities to keep kids entertained, learning opportunities and more in our Coronavirus Parents: Parenting in a Pandemic Facebook Group.
For ongoing updates on coronavirus-related issues and questions that impact children and families, please find additional resources here.