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Published on October 3, 2018

How Much Sleep Do Kids Need for a Productive Day?

How Much Sleep Do Kids Need for a Productive Day?

The age old question of any parent with children—how much sleep do kids need?

Have you asked this yourself, or been told a whole range of answers that left you more confused than before? Sleep is vital; Not only to our health but also due to the impact our sleep quality and duration has on our ability to move through our daily lives with energy and clarity.

When it comes to growing children, it’s even more important to know how much sleep is right for them. Children do a massive amount of developing in their sleep, babies especially, and since the daily routine of a child is incredibly active—learning about the world in an intense way—rest for them is necessary to productively move throughout their day.[1]

The energetic growing and learning needs of each child of any age varies considerably. From infants and toddlers, to early and middle school age, all the way up to late teens, the amount of sleep needed for each age range is different.

One of the biggest changes that happen during sleep is that our body undergoes big transformation. Speaking to body composition experts, they say that our cells are replenishing and rebuilding in our sleep, our internal organs are doing their work to metabolize energy, detox and absorb what we’ve eaten and how we’ve moved during the day.[2]

Beyond this, kids experience a whole other level of body transformation as they are literally growing new tissue and muscle fibers, their bones are changing and forming, and their brains evolve during these rest periods. Anyone who has had seen a baby grow knows that every day they look a little different, their body transformation is so fast!

Let’s look at the different stages of development, and the recommended amount of sleep by experts. According to the American Academy of Sleep Medicine (AASM), and the Millpond Children’s Sleep Clinic, the different stages of child development require the following amount of sleep time in the space of 24 hours.[3] [4] [5]

Newborns

We all know that babies sleep most of the time. But why?

Since they’re newborns, they haven’t formed their own biological clock, or circadian rhythm, to signal when evening and daytime is. Below are the recommended hours of sleep for newborns:

1 week: 16-17 hours

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1-4 months: 14-16 hours

Not recommended: Sleep less than 11 hours can be detrimental to the growth and development of a newborn.

Infants

This is when the babies are able to sleep for longer periods of time, rather than waking constantly. Though any parent will know that general sleep rhythms are not going to be the same for every baby. Below are the recommended hours of sleep for infants:

4-12 months: 12-16 hours, with very regular naps.

Not recommended: Sleep less than 10 hours can be detrimental to the growth and development of infants.

Toddlers and Preschoolers

At this stage, kids are getting more active which means the sleeping schedule is even more important. This is a time of big learning, with talking and interacting in a more social way, they need to have enough rest hours, with long sleeps at night and 2 naps per day, to get enough restoration to be productive in this stage of life.

Below are the recommended hours of sleep for toddlers and preschoolers:

1-2 years: 12-14 hours

Not recommended: Sleep less than 10 hours or more than 16 hours can be detrimental to the growth and development of toddlers.

3-5 years: 11-13 hours

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Not recommended: Sleep less than 9 hours or more than 14 hours can be detrimental to the growth and development of preschoolers.

Grade Schoolers

They will probably start to bargain about staying up a little later now as they grow, though it’s still essential to give your child a consistent and sufficient sleep schedule. Below are the recommended hours of sleep for grade schoolers:

6-12 years: 9-12 hours

Not recommended: Sleep less than 8 hours can affect the quality of grade schooler’s productivity and learning.

Teens and Young Adults

At this age, kids are still growing and developing, especially male young adults, even up to 25 years of age. As these stage, they are also still in quite intensive schooling, don’t underestimate their sleep needs.5 Below are the recommended hours of sleep for teens and young adults:

13-18 years: 8-10 hours

Not recommended: Sleep less than 7 hours can affect the quality of a teen’s productivity and learning.

18-25 years: 8-9 hours

Not recommended: Sleep less than 6 hours can affect the quality of a young adults productivity and learning.

Healthy Sleep Habits for You and Your Kids

Since working adults generally average about five to six hours of sleep, these numbers may seem astounding. Children really do thrive when they have a regular bedtime ritual and sleep schedule, and even though we can survive the day without enough sleep, for our kids, it affects their ability to learn and interact.

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Plus, we may think we are fine with little sleep but how much coffee do you have before you feel ready and energized? Or how often do you wake up and wish you had longer to sleep in?

The American Academy of Pediatrics (AAP) offers some healthy habits for an effective sleep ritual:

Set an example

Your children constantly learn from your actions. Be their role model and show them good bedtime and morning habits.

Asking how how they slept in the morning is also a good way to express how important sleep is, and that a good sleep is a good thing.

Keep a regular routine

This applies for waking, meal, nap, play and sleep time. Your child will feel relaxed and comfortable with a consistent bedtime routine where they know what to expect. Especially around bedtime, do the same routine, whether that’s a bath, story or family time.

Try to stick to the same sleep and waking times as much as possible.

Get active with your child

Throughout the day, help them use their bounding energy by being active with your kids.

Play outside, go for walks, keep it varied and most importantly, have fun! This will also help burn out their youthful energy so they are ready to sleep when it’s time.

Strict screen time

Limit all screen time

, including computers, TVs, laptops, tablets and phones out of children’s bedroom at all times if possible, or at the very least, in the evening.

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This way, the blue light exposure (which creates an awakened and energized body response) does not interrupt their sleep, turn of all screens at least an hour before sleep.

Let them have that extra 5 minutes of sleep

Ever get frustrated with the amount of time your teenager spends in bed? Maybe the word ‘lazy’ has crossed our mind or lips. High school age teens do still need a lot of sleep.

Generally, their energy usage is very high physically and mentally with their school, social and activity schedules, and they are still growing. Know that they need more sleep than you, and it could help to relax a little more about their difficulty waking up or their love of sleeping in.

Be mindful of their out-of-school activities

As parents, it’s your job to be aware of how active your children are, especially with afternoon and evening sports, lessons and play dates.

Too much activity can present a challenge for their sleep if not enough time is spent winding down at the end of the day .

Conclusion

Kids at different age have different needs, so they may not be needing the same hours of sleep as they grow up.

But no matter how long they need to sleep, it’s important to keep sleeping a regular routine for both kids and parents. Kids learn from their parents and if parents aren’t sleeping till late night, kids will also stay out late because they simply look up to their parents.

Featured photo credit: Jelleke Vanooteghem via unsplash.com

Reference

[1]Sleep Foundation: How Much Sleep do Babies and Kids Need
[2]Ultimate Performance: Body Transformation
[3]Healthy Children: Healthy Sleep Habits
[4]WebMD: How Much Sleep Do Children Need
[5]NHS: How Much Sleep Do Kids Need

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Nurse, Ninja Mom, Digital Marketing Specialist and Writer

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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