Why is a good night’s rest important for kids?
Sleep is an essential part of everyone’s routine and an indispensable part of a healthy lifestyle. Studies have shown that kids who regularly get an adequate amount of sleep have improved attention, behaviour, learning, memory, and overall mental and physical health. Regular sleep deprivation can lead to irritability, difficulty concentrating, high blood pressure, obesity, headaches, and even depression.
According to the Centers for Disease Control (CDC), nearly 60% of primary school children, and more that 70% of high school scholars, are not getting enough sleep.
To ensure quality slumber, do the following:
- Turn off electronic devices 30 to 60 minutes before sleeping. Research shows that the UV light interferes with neuro-hormones that regulate circadian rhythms, which determine sleep and wake cycles and quality of sleep.
- Unwind after homework and before going to sleep in a dimly lit, cool, quiet room.
- Make sure children are active enough during the day to feel tired once in bed.
- Limit sugary treats and foods and drinks that contain caffeine such as coffee, Ceylon tea, ice tea and chocolate, as caffeine and can interfere with sleep.
- Use the bed for sleeping, not doing homework.
- Try to go to bed at the same time every night; this helps your body get into a routine.
Children who go to bed at irregular hours are more likely to have behavioural problems, according to a new study. The research, which appeared in the Journal of Paediatrics, found that lifelong problems could result from erratic childhood bedtimes, but that the effects could be reversed with implementation of a bedtime schedule.
Inconsistent bedtimes can disrupt natural body rhythms and cause sleep deprivation, impairing brain development and the ability to regulate some behaviours, the research showed.
The British study analysed the bedtime data of more than 10 000 children of ages three, five and seven, taking into account their behavioural problems as reported by teachers and mothers.
Hyperactivity, conduct issues, problems with peers and emotional difficulties were some of the conditions that were worse for children with irregular bedtimes.
Problems, however, only became more severe as children progressed through childhood. And those who adopted a more stable bedtime schedule demonstrated clear improvements in behaviour.
What is the recommended amount of sleep a child should get?
Children differ, but most kids between the ages of 5 and 12 need 10 to 11 hours of sleep each night.
- Infants under 1 year: 12 – 16 hours
- Children 1 to 2 years old: 11 – 14 hours
- Children 3 to 5 years old: 10 – 13 hours
- Children 6 to 12 years old: 9 – 12 hours
- Teenagers 13 to 18 years old: 8 – 10 hours
To help keep children healthy, make sure they get enough sleep, get their flu vaccine, and wash their hands frequently. All children should eat three healthy meals a day with fruit and vegetables, be active every day, and follow a doctor’s recommended well-child visit schedule to ensure they’re current with immunisations, and on track for growth and development. Optimising a child’s sleep and stress management is key to good health.
Reviewed January 2025
