How much sleep do kids need?This question crosses the mind of many parents who wonder if their child is getting enough rest amidst the homework, sports, after-school activities, sleepovers, and all the other activities that fill up their kids’ days.
While research points to all people being impacted by a lack of sleep, kids are especially vulnerable to the negative effects of a sleepless night because their bodies and brains are still developing.
So, how many hours of sleep do kids need?
Newborns (0-3 months) should get 14-17 hours
Infants (4-11 months) should get 12-15 hours
Toddlers (1-2 years) should get 11-14 hours
Preschoolers (3-5 years) should get 10-13 hours
School-aged children (6-13 years) should get 9-11 hours
Teenagers (14-17 years) should get 8-10 hours
Young adults (18+ years) should get 7-9 hours
While it’s different for every child, above is what sleepfoundation.org recommends. Talk to your pediatrician if you are concerned about your child’s sleep and worry that they are not getting enough sleep.
Why is it so important that your child gets enough sleep?
- Kids grow when they’re asleep
- Kids learn when they’re asleep
- Kids are less likely to become obese when they’re getting enough sleep
- Kids are less likely to get sick when they’re getting enough sleep
1. Kids grow when they’re asleep
Your child’s body makes HGH (Human Growth Hormone) while they sleep, which not only helps their body grow, but also repairs muscles, tissue, and bone. This hormone helps your child throughout their life, from triggering those rapid growth spurts in early childhood to facilitating development during puberty and beyond. When a child has a severe lack of HGH, common symptoms are that they'll be shorter than other kids their age, start puberty later, and their hair and nails will grow more slowly.
Along with proper nutrition, getting enough sleep is essential for your child to produce growth hormones so their body can grow and function at its best, especially during times of rapid change.
2. Kids learn when they’re asleep
Just like adults need sleep to learn, children also need enough sleep to learn. Have you ever had a tough time sleeping and felt that your mind was foggy the next day? Or that you couldn’t remember something simple and had to ask a coworker to repeat the information?
Kids experience the same fogginess and forgetfulness, which can be troubling because their brains are still growing and they’re learning new information at a rapid rate. Even just a few days of sleep deprivation can cause issues, as their minds aren’t processing information as efficiently as normal, and their brains will have a harder time moving new information (like multiplication tables or state capitals) from their short-term memory to their long-term memory.
3. Kids are less likely to become obese when they’re getting enough sleep
There is increasing evidence1 that children who don’t get enough sleep are at much greater risk for obesity than children who get enough sleep. Research points to “a critical window prior to age 5,” which is very important for the child to get enough sleep or it can set the child on the path of obesity.
4. Kids are less likely to get sick when they’re getting enough sleep
Getting a full night of restful sleep helps your child’s immune system to kick in, helping the body get rid of the germs it has collected throughout the day. Adult bodies do the same but this sleep time of increased immune response is especially important for children, as they tend to be in close contact with other children during school or other activities, and thus are more exposed to germs. In the formative years, the child’s immune system is yet to build a tolerance to various bacteria and viruses, as they are exposed to many of them for the first time.
Now let's look at some quick tips to help your child get the sleep they need:
Keep a consistent schedule—not just on weekdays, but also on weekends.
Give your child a break day during the week so they’re not always on the go.
If your child (4 years or older) has trouble falling and staying asleep, consider talking to your pediatrician about a melatonin supplement.
If your child isn’t getting the recommended amount of sleep, or if they look lethargic or foggy throughout the day, don’t hesitate to contact your pediatrician to discuss what you can do to help.
*These statements have not been evaluated by the U.S. Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. 
