iAmMotherly BLOG - Having a healthy sleep habit: When and how much sleep does a child need?

While nutrition is necessary for an infant's growth and development, sleep is also a critical building block for your child's mental and physical health, and should not be underestimated. A person's brain, body, emotions, and behavior are all shaped throughout the formative years of childhood and adolescence as a result of the rapid growth that occurs during this time period.

From infants and toddlers to school-aged kids and teens, parents want to know how many hours of sleep are recommended. Even while everyone's sleep requirements are unique, there are some very reasonable, scientifically-based principles to help you assess whether your child is getting the sleep he or she requires to grow, learn, and play.

‍Does my child require a certain amount of sleep?

The American Academy of Sleep Medicine (AASM) and National Sleep Foundation (NSF) provides some helpful guidelines regarding just how much sleep children need at different stages in their development. Keep in mind that these figures are based on a 24-hour period's worth of total sleep time. The number of hours of normal sleep your child gets should include any naps he or she takes.

Newborn (0-3 months old) 14-17 hours*

Infants (4- 12 months old) 12-16 hours

Toddlers (1- 2 years old) 11-14 hours

Preschoolers (3 -5 years old) 10-13 hours

Gradeschoolers (6- 12 years old) 9-12 hours

Teenagers (13- 18 years old) 8-10 hours

Source: National Sleep Foundation (NSF)*, Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement (American Academy of Sleep Medicine)

‍Newborn sleep (0-3 months old)

Sleep is essential for a baby's growth and development. Each 24-hour period includes 14-17 hours of sleep for a newborn baby. Sleep habits, on the other hand, might vary greatly.

When it comes to sleeping, newborns tend to have short stretches of 2 to 3 hours at a time. Depending on the newborn, they can sleep for up to 4 hours at a time. Newborns wake frequently to eat since they have tiny tummies. After a meal, your baby may immediately go asleep again or they may be up long enough to engage in a brief game.

After being awake for 1-2 hours, some newborns become sleepy. Some stay up and alert longer.

During the day and night, newborns sleep like champs. They are completely unaware that humans sleep at night. For the most part, their brains haven't matured enough to govern their day-night sleep patterns.

‍Sleep cycles

It is common for newborns to sleep in two distinct stages: active sleep and silent sleep.

Newborns make a lot of noise and move about a lot when they're sleeping actively. In active sleep, they can be awakened up quickly.

During quiet sleep, newborns are still. Their respiration is steady and deep. They’re less likely to wake during quiet sleep.

When a baby is asleep, he or she goes through many stages of sleep. The duration of a newborn's sleep cycle is approximately 45 to 50 minutes, which includes both active and quiet sleep.

In the last few minutes of each cycle, babies awaken for a brief period. When they wake up, they may groan or weep. If your baby wakes at the end of a sleep cycle, you might need to help the baby settle for the next sleep cycle.

Improve your newborn's sleep hygiene

In the first few months of life, babies need to wake at night to get enough food for growth and development. The ability to sleep "through the night" and to settle on their own for long periods of time is something that most babies acquire as their brains mature.

In the beginning, there are only a few things you can do to assist your baby sleep and settle:

As a newborn, your child is unable to tell the difference between night and day. For newborn babies, it is not unusual for them to be awake at night and sleeping during the daytime. So, Keep the room quiet and dimly lit at night.

When you need to check on your baby in the middle of the night, use a low light. Try to avoid using an overhead light that is too bright.
Respond quickly to your baby's cries at night, and feed or quiet the baby as soon as possible.
The bedroom is the best place to give your baby their night feeding. Keeping these feeding brief will help differentiate them from the longer ones during the day.
It's important to be quiet and comforting when you're with your infant at night. It's best if you keep playing throughout the day.

Give your baby some time to settle. When your infant begins to grizzle, resist the urge to pick them up. When you initially put a baby to bed, they may grizzle, so let them take a few minutes to settle in. But if your baby starts crying, they need comforting.
As your baby gets older, give the baby some time to settle if they grizzle when they wake during the night – the baby might re-settle without your help. If you hear your kid actually crying, you'll want to step in and help him calm down.
Starting to perform activities in the same order each day — for example, feeding, playing, and sleeping – can be beneficial when the timing feels good for both your baby and you.

Keeping your baby safe while they sleep

The term "sudden unexpected death in infancy" is used when a baby dies unexpectedly and without any apparent cause. SUDI is a catch-all term that encompasses both Sudden Infant Death Syndrome (SIDS) and other types of fatal sleeping accidents. SUDI, including SIDS and deadly sleeping accidents, can be reduced by following these safe sleeping behaviors.

Always place newborns to sleep on their backs. This is the safest position for healthy newborns. Babies are more likely to die of SUDI including SIDS and deadly sleeping accidents if they sleep on their sides or tummies.
Once your baby can roll over (at roughly 4-6 months), maintain putting your baby to sleep on their back, but let your infant discover their own resting position.
Make sure that babies' heads and faces are not covered while they sleep.
Smoking should be avoided at all costs. There’s significant evidence that exposure to second-hand smoke damages babies, and that smoking during pregnancy and after birth increases the risk of SUDI including SIDS and fatal sleeping accidents.
Breastfeeding reduces the risk of Sudden Infant Death Syndrome (SIDS) and fatal sleeping accidents by more than half. If your baby is breastfed or bottle-fed, it's still critical to follow safe sleeping guidelines.
Never put a baby to sleep on a couch or on an unclean bed. It is extremely risky for babies to sleep on a couch, whether they are with or without someone else. Situations where your baby can be in risk include getting squeezed between a mattress and a wall, getting stuck between pillows or cushions, or slipping beneath loose blankets. Another thing to keep in mind is that you shouldn't leave your infant in a stroller unattended.
Warm, but not overly hot, clothing is ideal for your baby's comfort. Overheating is a risk factor for Sudden Infant Death Syndrome (SUDS), as well as for deadly sleeping accidents.

‍Infants (4 to 12 months)

At this age, babies sleep an average of 14 hours a day, but this can vary greatly depending on your baby's individual needs. Most babies require 3 naps a day, one in the morning, one in the afternoon, and one in the evening by the time they are 4 months old.

Between 6 and 12 months, your baby will probably go from having 3 naps a day to 2 longer naps, in the morning and afternoon. It's impossible to generalize about the requirements of a baby's napping schedule. When it comes to snoozing, there's no one-size-fits-all-answer. As little as 20 minutes of snoozing may be plenty for some people, while others sleep for three or more hours at a time.

‍Changes in a baby's sleep patterns from 6 to 12 months

Starting around six months old, a baby's development is accelerated by several new abilities, which can influence their sleep or make them more difficult to calm.

Daytime sleep deprivation is a common occurrence. Babies learn to keep themselves awake, especially if something interesting is happening, or they’re in a place with a lot of light and noise.
The inability to settle can occur at the same time as the crawling difficulty. When your baby begins to move around more, you may notice a shift in his or her sleeping patterns.
Babies learn that things exist, even when they’re out of sight. Now that your baby is aware of your presence when you leave the bedroom, he or she may attempt to communicate with you by calling or crying.
It's common for babies to suffer from separation anxiety when their parents aren't nearby. Having trouble falling asleep or waking up frequently at night could be a sign that your child isn't ready for bed. As babies get older, they progressively learn to cope with their anxiety.

Healthy sleep habits for your infant.

Try to stick to a regular daily and nighttime sleep routine as much as you can.

An established bedtime routine is crucial. It's common for parents to use the "three Bs": bath, book and bedtime routines.

Putting a bottle in your baby's mouth before bedtime is not recommended at all. There's a chance that this will lead to decayed teeth.

At around 6 months, if your baby wakes at night and cries, go check to see if there is anything wrong, such as being too cold or too warm, but try not to take them out of the bed.

You can comfort them by stroking the forehead or talking softly to let them know you’re there. This helps your baby learn how to self-soothe, important steps toward falling back to sleep on their own.

The basics of bedtime dressing for your infant

No hats and beanies in bed: Babies cool themselves down by releasing heat from their heads and faces. Wearing beanies or baby caps while they sleep can quickly lead to overheating for a baby. Because of this, it's crucial to keep your baby's head exposed as he or she sleeps.
Check the temperature of your child: Your baby's hands and feet may feel cold, but this isn't a reliable temperature indicator. If you want to know how hot your baby is, all you have to do is touch the back or tummy of the child.
The temperature is at a comfortable level: Using a floor or ceiling fan in your baby's room might help keep it at a reasonable temperature. The safest place for a plug-in floor fan is on the opposite side of the room, away from your baby.
You can use a heater if your baby's room is too chilly for him or her to be comfortable. Keep the door to your baby's room slightly open to avoid overheating.
Never use electric blankets or hot water bottles to warm your baby during colder weather.

Toddlers (1 to 2 years)

Every 24 hours, toddlers require 11-14 hours of sleep. Typically, this consists of a night's sleep of 10-12 hours and a short afternoon nap of 1-2 hours.

Toddlers are growing at a rapid pace, and their sleep patterns alter dramatically at this age. At least some of the time, it can appear that toddlers are having difficulty settling down for bedtime, falling asleep, and staying asleep through the night. And toddlers love to test their independence, so getting them to bed in the first place can be a challenge.

Setting an example for your toddler

A bedtime ritual might include a wide variety of activities. One of the most important things to remember is that you should repeat similar activities in about the same order each night, beginning around 20 minutes before your child's bedtime.

Most bedtime routines include pre-bed tasks like having a bath and brushing teeth, as well as quiet, enjoyable activities like reading a book or listening to a story. Using positive attention and appreciation, the goal is to maintain a peaceful and cheerful atmosphere.

A proper bedtime routine assists in soothing and calming your child, preparing him or her to fall asleep. It also aids in the development of sound sleeping habits in your child today and in the future.‍

Healthy sleep habits for your toddler:

It’s important to keep a sleep schedule your child is familiar with. The routine you established during the first year is even more important for your toddler.
Avoid naps that are too late in the day, because at this age, they can affect nighttime sleeping.
Nutritious snack or bottle/breastfeeding
Bath or diaper change
Brushing teeth and going to the bathroom
Help your child wind down about 20 mins before bedtime with stories and quiet activities.
Lullaby or singing a song together
Massage, cuddling, and rocking
Be gentle but firm if your child protests.
Keep the bedroom quiet, cozy, and good for sleeping, such as keeping the lights dim.

Preschoolers (3 -5 years old)

Getting a good night's sleep for your preschooler is critical to their health, growth, and development. When children get enough good-quality sleep, they’re more settled and happy during the day. Your child's immune system is strengthened and the danger of infection and illness is reduced by getting enough sleep.

Children between the ages of 3 to 5 require between 10-13 hours of sleep each night to maintain healthy brain development.

At this age, it's typical for children to have sleep issues and reluctance to go to sleep. Children as young as three to five years old sometimes take a long time to settle down and sleep. Due to their constant preoccupation with the day ahead, they remain wide awake even after their alarms go off.

They may also experience night terrors or nightmares, causing them to wake up in the middle of the night.

‍Healthy sleep habits for your preschooler

1. Set up a sleep routine: The establishment of a regular bedtime routine that begins and ends at the same time each night promotes healthy sleeping habits. A bedtime routine of bath, story and bed can help younger children feel ready for sleep. For older children, the routine might include a quiet chat with you about the day then some time alone relaxing before lights out.

2. Relax before bedtime: Reading a book, listening to soothing music, or practicing deep breathing might help older children wind down at the end of a long day. For children who have difficulty falling asleep within 30 minutes, it can be necessary to give them more time to relax before turning off the lights.

3. Maintain a consistent bedtime and wake time: Every day, try to keep your child's bedtime and wake-up timings within one to two hours of each other. This helps to keep your child’s body clock in a regular pattern. On the weekends and vacations, as well as during the school year, you should consider using this method.

4. Make older children's naps brief and early in the day: The majority of children cease napping between the ages of three and five. For children over five years old, aim to limit their naps to no more than 20 minutes and no later than mid-afternoon if possible. Children may have difficulty falling asleep at night if their naps are extended or moved later in the day than they should be.

5. Make sure your child sleeps soundly at night, and that they feel secure: If your child is afraid of going to bed or being alone in the dark, you can encourage and reward them whenever they show courage and perseverance in these situations. Additionally, avoiding scary movies, TV shows, and video games can be beneficial. The presence of a nightlight can help some children overcome their nighttime anxieties.

6. Make sure your child's room is quiet and well-lit: Your child's bedroom should not be too bright or noisy for them to go to sleep. bluish light emitted by televisions and computer screens as well as mobile phones and tablets lowers melatonin levels and causes sleeping to be delayed. The same can be said for young children who are exposed to bright light in the hour before bedtime.

It helps to:

turn off devices at least one hour before bedtime
keep screens out of your child’s room at night
dim the lights an hour before bed for children of preschool age and younger.
If your child uses a night-light, choose a dim, warm-coloured globe, rather than a bright, white, cool-coloured globe.

7. Try to avoid looking at the clock: If your child is constantly checking the time, persuade him or her to move the clock or watch to a location where they will not be able to see it from bed.

8. Consume the appropriate amount of food at the appropriate time: It's important to provide your youngster with a nutritious meal at a suitable hour each night. Anxiety and restlessness are both heightened when a youngster is overstuffed and hungry right before going to bed. As a result, it may be difficult for your youngster to go to sleep at night. In the morning, a healthy breakfast helps to kick-start your child’s body clock at the right time.

9. Get plenty of natural light in the day: As much natural light as possible should be provided to your child throughout the day, particularly in the morning. Melatonin production is inhibited by bright light. This aids in keeping your child awake and alert during the day, while also making it easier for him or her to go to sleep at the end of the day.

10. Avoid consuming caffeine: Drinks containing caffeine are found in a variety of foods and beverages including energy drinks, coffee and tea, chocolate and cola. Encourage your child to avoid these things in the late afternoon and evening, and don’t offer them at these times.

‍Solutions to frequent sleep difficulties

Separation anxiety: If your child is unhappy because you aren't present, it may be difficult for them to relax and fall asleep. To help your child sleep, try giving them a long cuddle before they go to bed, a comfort object like a blanket, or leaving the door open when you put them to bed.
Nightmares: Toddlers, who are still learning to discriminate between what is real and what isn't, may be particularly alarmed by nightmares. Children frequently awaken from nightmares, which mainly occur during rapid eye movement (REM) sleep. Reassure them and gently put them back to sleep if they wake up in this state.
Night terrors: Night terrors, or sleep terrors, are a type of parasomnia that occurs in one-third of children during non-REM sleep. During a night terror, your child may scream and bolt upright, but he or she will likely not wake up or recall what happened the next morning. Your first priority should be to ensure your child's safety, and if at all feasible, keep them in bed. Your pediatrician should be notified if your kid suffers from recurrent night terrors, or if they cause excessive daytime sleepiness.
Sleep Talking: Sleep talking is a moderately common parasomnia that involves vocalizations while asleep. To reduce instances of sleep talking, it may be beneficial to practice good sleep hygiene.
Sleepwalking: According to research, one in every three youngsters will sleepwalk before the age of 13, with the majority of incidents occurring during the pre-teen years. Sleepwalkers, like sleep talkers, aren't aware of their surroundings and often have no recollection of what they did while they were awake. Sleepwalking, in addition to causing daytime tiredness, can have major repercussions depending on the activities taken by the individual who is sleepwalking, according to the American Sleep Association. If your child sleepwalks, it's a good idea to make sure their room is safe and set an alarm. It has been shown that waking someone up half an hour before their sleepwalking episode has been beneficial.
Sleep Apnea and Restless Legs Syndrome: Sleep apnea and restless legs syndrome are common among youngsters, with 3%-5% of the population suffering from either condition. These two medical conditions that can prevent a child from getting the rest they need at night.

We all know that when we fall asleep and relax, our airway also relaxes. It's possible for certain children to suffer from intermittent airway obstruction and disordered breathing due to their airways being too relaxed, which is known as Obstructive Sleep Apnea.

Restless legs syndrome is a periodic leg movement disorder that also disrupts the sleep cycle duration.

So, snoring is usually the first sign of sleep apnea in children. However, we can also notice mouth-breathing or bed-wetting in other children, or they may wake up frequently because they don't get enough oxygen while they're sleeping.

Treating children with nasal corticosteroids (like Flonase or Nasacort) can shrink nasal tissues and remove the physical obstruction causing the OSA. In some situations, removing the tonsils and adenoids, the mucus-filled tissue that lies behind the nose, can help. These are all things you can discuss with your child's pediatrician.‍

Guildline from The American Academy of Pediatrics

If you want your child to grow up with healthy sleep patterns, you should follow the advice of the American Academy of Pediatrics (AAP).

Prioritize sufficient sleep in your family: You and your children's health are directly impacted by how much sleep you and they get. Keep in mind that you are a role model for your child, so be sure to provide an excellent example. No matter how hard you try, you're not conveying the correct message to your teen when you stay up all night to help him or her edit a paper. A healthy lifestyle includes a balanced diet and frequent exercise, and making sleep a priority for yourself shows your children that it's just as important.

Maintain a consistent daily schedule: The same waking time, food times, nap time, and play times will make your child feel confident and comfortable, and aid with a peaceful bedtime. Starting a bedtime routine early is beneficial for young children, such as brushing teeth, reading a book, and then going to bed.
Engage in some form of physical activity throughout the day: Make sure your children are getting enough physical activity and exposure to natural light throughout the day.
Monitor screen time: The American Academy of Pediatrics (AAP) recommends that all screens—TVs, computers, laptops, tablets, and phones—should be kept out of children's bedrooms, especially at night. Turn off all electronic devices at least 60 minutes (1 hour) before you plan to go to bed to help you get a good night's rest. Create a Family Media Use Plan and establish rules for when you may and cannot use technology before bedtime.
Make your bedroom and house a relaxing and safe place to sleep: Before you go to bed, turn down the lights and adjust the thermostat. It is not a good idea to stuff your child's bed with toys. Your child's bed should be used for sleeping, not for playing. One or two items, such as a beloved doll or bear or a security blanket, are acceptable and can alleviate separation anxiety.
Understand that teens need more sleep, not less: During puberty, a person's sleep-wake cycles begin to alter by up to two hours earlier than they did before. At the same time, several high schools are making their kids arrive at school earlier and earlier each day. The AAP has been advocating for middle and high schools to delay the start of class to 8:30 a.m. or later. It is critical that parents and local school boards work together to set school start times that allow teens to receive the proper sleep they require.
Avoid giving your baby a bottle of juice, milk or formula before bedtime: Water is not a problem. Anything other than water in the bottle might cause infant bottle tooth rot. Make sure your baby has been fed or nursed before putting him or her down to sleep.
Don't start solids before 6 months: Starting solids earlier will not help your kid sleep through the night. In fact, if you feed your baby food before their digestive system has had time to process them, he or she may have difficulty sleeping due to a belly discomfort.
Avoid overscheduling: Kids these days aren't just doing homework. They're also likely to have evening activities (like sports games, lessons, appointments, and so on) that make it hard to get a good night's sleep. Spend some quality time with family, unwinding and allowing them to recharge.
Inquire about your child's alertness in the classroom or at daycare: Lack of sleep or sleep of poor quality might impair a student's ability to concentrate or "zone out" while in school. Make it clear to your child's teacher that you want to be kept updated on any complaints of your child falling asleep in class or having other problems with his or her learning.
Discuss sleep issues with your child's doctor: Talk to your pediatrician about your child's sleep habits and problems, since most sleep issues may be fixed with simple measures. Keep a sleep journal or ask for extra advice from your doctor to enhance your child's sleep habits.

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Having a healthy sleep habit: When and how much sleep does a child need?