We all understand how important sleep is for our children, and the horror of a child that’s not had enough.
But knowing how much they actually need can be complicated. We are going to clear it up here…
All children require at least 8 hours of sleep per night as an absolute minimum. Younger children, that are developing at a faster rate, need more than teenagers. But it’s still essential for older children and teens to aim for 10 hours of sleep to allow proper hormonal health and maturation.
Why is sleep important?
As your body rests during sleep, it is engaging in a range of vital functions that support overall health and wellbeing. When you don’t get enough shut-eye, the short-term effects – like fatigue or lack of concentration – can be felt right away. But if this becomes chronic then more serious long-term problems may also arise. Conditions such as heart disease, high blood pressure and even trouble with immune system responses.
Adequate rest should not only form part of our daily routine to keep us energized throughout the day; it’s an essential factor for healthy development in children and teens too!
Sleep and hormones
Your body is an incredible machine! Depending on the time of day, different hormones are produced within your system to foster alertness and energy or support growth. During daylight hours, cortisol surges to promote wakefulness and kickstart the day’s circadian clock, actually helping you sleep better that night.
Then during sleep– especially in children as they enter puberty – hormonal pulses rise steadily carrying testosterone, estrogen and progesterone that help regulate development. These pulses get stronger the closer the child gets to puberty. So when you dream at night it’s not just about rest but also hormone regulation!
Sleep and body composition
Our bodies are guided by a web of circadian clocks, located in the liver, fat and muscle. These clocks keep us running smoothly when we eat according to our natural body rhythms. Deviating from your regular eating schedule- like if you’re partial to a midnight snack- can throw this completely out of whack.
Could this be the reason your son always seems hungry? Read about other reasons here.
Not getting enough quality sleep can also sabotage this whole system. Leading to higher levels of hunger hormones ghrelin and leptin being released, causing us to overeat. Studies show that a lack of sleep decreases our sensitivity to insulin and overall physical activity, Meaning our blood sugar is harder to regulate and we’re too tired to use it for fuel. Therefore, skipping on sleep can lead to obesity and all the health complications associated with it (1).
Do children need more sleep than adults?
Children need much more sleep than adults – up to double! And the CDC shows that 6 in 10 primary school and 7 in 10 high school students get inadequate sleep(2). Getting enough sleep is extremely important for all children, as it helps them stay healthy both mentally and physically.
Children who don’t get enough sleep may experience problems with emotional regulation, learning, memory, and mood. Without adequate amounts, they will struggle to find the energy to excel at school and in other areas of their lives, as well as form social bonds with peers and family. It can also have a negative impact on the immune system, leading to an increased risk of illness and infection
Diet plays another huge role in cognitive development. Learn how here!
Good sleep habits are essential for a child’s success in all aspects of their young life and should be encouraged from a young age. Parents must ensure their children get the sleep they need so they can include all these vital elements in their day-to-day lives.
How much sleep do children need?
| Child age | Hours of sleep required |
| 0-3 months | 14-17 hours (including naps) |
| 4-12 months | 12-16 hours (including naps) |
| 1-2 years | 11-14 hours (including naps) |
| 3-5 years | 10-13 hours (including naps) |
| 10-13 years | 9-12 hours |
| 14-17 years | 8-10 hours |
How to get your child to sleep easier.
We all know the struggles of trying to get an unwilling child to bed. But it’s one of those times where we need to be firm as we know that it’s what’s best for them. To limit the chances of a refusal, try not to surprise them with it. Stick to regular bedtimes so that their body clock can adjust, and let them know when bedtime’s approaching.
A good way for them to know that it’s time to wind down is to establish a bedtime routine. This could include anything from having a bath, playing a board game or having a cut-off time for screens. Turning off screens and trying not to let your child sit under bright lights before bed will allow them to drift off easier and enjoy a more restful sleep. The bright lights mimic the morning sunlight mentioned earlier, releasing cortisol and promoting wakefulness. Exactly the opposite of what we want!
Does your son struggle to wake up in the mornings? Find out why that could be here…
If your kids really kick up a fuss about needing a light as they drift off then consider either a red light, that doesn’t disrupt sleep, or one that mimics a sunset. This works with their body’s natural rhythm and will give them a great night’s sleep. I use a Lumie Bodyclock alarm clock for both going to sleep and waking up. You can tell you’ve had a great night sleep when you wake up full of energy/ They’re available on amazon at this link: https://amzn.to/3mks7Od.
Older children and teens should be encouraged to keep any devices out of the bedroom at night. So that you know they aren’t sneaking onto them when they should be sleeping.
What’s a good bedtime routine?
Establishing a bedtime routine is one of the best gifts you can give your child. Not only will they be able to fall asleep faster and sleep longer, but these benefits are long-lasting! Research has found that kids who had consistent nighttime routines when they were younger see better quality sleep even years later.
Bedtime rituals also come with additional bonuses: developing self-care skills, improving cognitive function, strengthening parent-child bonds and overall psychological health—all in less than an hour each night! Enjoy the screenless time with your children every night. It won’t last forever
Sleep is incredibly important. Find out what else is important for your children here! And please subscribe to our newsletter to read the whole advice article: “10 things your son needs in 2023.”
Summary
- Getting enough sleep is essential for children’s physical and mental health.
- The amount of sleep needed varies by age, but all children need at least 7-10 hours each night.
- Establishing a regular bedtime routine can help create good habits that will last your child into adulthood.
- Bedtime routines can also help strengthen family bonds and improve cognitive functioning.
- Turn off screens before bed and try to limit bright lights for better quality sleep.
- Bedtime routines should include activities like baths, board games or sunset-mimicking night lights.
- Older children and teens should keep devices out of the bedroom while they sleep.
- Enjoy screenless time with your children every night and make it part of a consistent bedtime routine.
- This will benefit them now and in the future!
Raise Your Legacy
If you’re looking to stay up-to-date with all of the latest news and offers from Son of Man, make sure to subscribe to our newsletter! By subscribing below, you can easily ensure that you won’t miss out on any important information. Don’t hesitate — sign up today!
References
2. https://www.cdc.gov/chronicdisease/resources/infographic/children-sleep.htm
Pingback: The scary truth about sugar and nighttime anxiety - Son of Man
Pingback: Should a 13 Year Old Workout? How to safely guide your son.
Pingback: How much exercise should teenagers get to optimise their life? - Son of Man