Dr Soo’s Tips: How Much Sleep Babies and Children Need?

Did you know that sleep is as essential as nutrition for a baby’s and children’s healthy growth and development? As parents, understanding the right amount of rest your child needs can make a world of difference in their mood, learning, and overall well-being. In this article, we’ll explore age-appropriate sleep requirements for infants, toddlers, and children, along with tips to help create an optimal sleep environment. Get ready to uncover the key to supporting your child’s health through better sleep habits!

Why sleep is important?

Sleep is crucial for babies and children because it directly impacts their growth, development, and overall health.

1. Cognitive performance: Sleep supports brain maturation and cognitive function. It enhances learning, memory consolidation, and problem-solving skills, which are critical for a child’s academic and social development. Enabling children to focus and retain information effectively.
2. Boosted learning abilities and vocabulary acquisition: Deep sleep aids in consolidating daily learned information, improving learning, and aiding children in acquiring new vocabulary and language skills.
3. Mood regulation: Sufficient sleep positively influences mood regulation, making children more emotionally stable, resilient, and better at managing stress levels.
4. Support for physical growth: Humans have growth hormones called HGH. It is mainly released during deep sleep, hence it is crucial for physical development such as bone growth and muscle repair.
5. Tissue growth and repair: Sleep is vital for tissue repair and regeneration, promoting healing, boosting the immune system, and repairing damage from daily activities.
6. Energy and Alertness: Well-rested children are more energetic and alert, improving their ability to focus and participate in daily activities.

Sleep is a cornerstone of a child’s overall health, influencing their physical, mental, and emotional development. Ensuring they get the right amount of sleep is one of the most beneficial things parents can do for their well-being.

Total daily sleep requirement

These sleep recommendations include nighttime and daytime naps, which are essential for younger children. As children grow older, their need for naps decreases, and most of their sleep shifts to nighttime. According to the American Academy of Sleep Medicine (AASM):

• Newborn: 16-18 hours (including naps)
• Infants (4-12 months old): 12-16 hours
• Toddler: 11-14 hours
• Preschool: 10-13 hours
• School age: 9-12 hours

 

Signs of sleep deprivation in your child

Babies and younger children often experience frequent night awakenings, leading parents to describe their little ones as crying continuously at night or unable to stay in bed. These prolonged periods of wakefulness and sleep disruptions can significantly reduce the overall amount of sleep for both the child and the rest of the family. Night awakenings frequently happen because the child or baby has not yet developed the ability to “self-soothe” and return to sleep after the natural awakenings that typically occur during the night.

• Have problems paying attention
• Hyperactive and impulsiveness
• Low energy
• Poor mood regulation – often upset and moody
• Falling asleep at school and can sleep during short car rides
• Fatigue
• Trouble falling asleep or unable to stay asleep

 

How can I help my child form healthy sleep habits?

It is best to ensure that your child avoids caffeine, soft drinks, chocolate, and fatty food near bedtime.

1. Physical activity: Physical activity during the day helps your child use energy, so they will be less likely to be restless at bedtime.
2. Wind-down time before bed: Encourage quiet activities such as reading/ looking at books, storytelling, and playing some soft music to help them feel calm, relaxed, and sleepy. Avoid using electronic devices at least an hour before bedtime.
3. Setting to sleep: 
   – make sure the room is quiet and dark
   – encourage your child to stay quietly in bed
   – if your child gets out of bed, calmly but firmly take them to bed instead of punishing or scolding them.
   – it is also important that they feel safe and relaxed in their sleep environment, comfort them by leaving the door open and using a nightlight if your children become upset if left alone in a dark room to sleep.
   

   Ensuring the ideal room temperature for babies

4. Bedtime routine: Choose a bedtime routine to suit your household. You can decide what time you want your child to go to bed, and what time you want them to wake up.

The bottom line