Advertising

How Much Sleep Do Kids Need for a Productive Day?

How Much Sleep Do Kids Need for a Productive Day?
Advertising

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

Advertising

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

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Jane Dizon

Nurse, Ninja Mom, Digital Marketing Specialist and Writer

15 Important Benefits of Stretching Before, After, and During a Workout Do Memory Supplements Work? 10 Supplements to Boost Brain Power 15 Best Productivity Hacks for Procrastinators How Much Sleep Do Kids Need for a Productive Day? These 17 Life Skills Will Teach Your Kids Responsibility

Trending in Physical Strength

1 Weight Loss Plan And Program: Create Your Own One 2 The Lifehack Show: How Exercise Slows Aging with Judy Foreman 3 17 Healthy Late Night Snacks for When Midnight Cravings Hit 4 25 Healthy Habits for a Fitter Body and Happier Mind 5 9 Myths About the Aging Process You Can Definitely Ignore

Read Next

Advertising
Advertising

Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
Advertising

Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

                                                                                                                                                                                                          More Amazing Life Hacks for An Easier Life

                                                                                                                                                                                                          50 Top Parenting Tricks and Hacks That Will Make Life Easier And More Fun

                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

                                                                                                                                                                                                          Read Next