Hey parents, caregivers, and anyone with a little one in their life — happy World Children’s Day! Today, let’s talk about a topic that pretty much every parent has a love-hate relationship with, sleep.
Yep, those precious Zzz’s that sometimes feel harder to find than an actual unicorn.
Sleep is just as important for kids as it is for us adults (maybe even more-so!), but it’s not always easy to get them to hit the hay and stay there. So, let’s dive into why sleep is so important for kids, how much they need, and some tips to make bedtime a little smoother.
why do kids need so much sleep?
Sleep for kids is like charging a phone — they need it to “recharge” so they can grow, learn, and have the energy to play, run, and even handle those very big emotions. Here’s why good sleep is a game-changer for your little ones:
- Growing big and strong. Sleep is when kids’ bodies produce growth hormones. This helps their muscles, bones, and even their brains to grow. It’s like nature’s way of saying, “Okay, let’s build some amazing humans!”
- Brain power. You know how it’s hard for us adults to think clearly when we’re tired? It’s the same for kids. Sleep is when their brains process everything they’ve learned that day — whether it’s how to spell “cat” or remembering to share their toys.
- Mood and behaviour. Have you ever noticed that your kid is more likely to melt down over the wrong colour drink cup when they haven’t napped? Sleep impacts their emotional regulation, making them more balanced and (fingers crossed!) cooperative.
- Immune system boost. Sleep is a huge immune booster for everyone, including kids. More sleep can actually help them fight off those pesky colds they seem to pick up everywhere.
how much sleep do kids really need?
Sleep needs change as kids grow, but here’s a general breakdown:
- Newborns (0-3 months): About 13-17 hours a day, spread out over naps and night time.
- Infants (4-11 months): Around 12-16 hours, with a good chunk still happening at night (if you’re lucky!).
- Toddlers (1-2 years): 11-14 hours total, which often includes one (or maybe two) naps.
- Pre-schoolers (3-5 years): 10-13 hours. Many pre-schoolers start phasing out naps around this age, but they still need a long night’s sleep.
- School-age kids (6-13 years): About 9-12 hours at night to keep them sharp for school, sports, and all the things they love.
It sounds like a lot, but kids’ bodies and brains need these extra hours to keep up with all the growing and learning they do every day (1).
struggling with sleep? here are some bedtime tips
Getting kids to bed can feel like a battle, especially when they’d rather stay up or they’re going through a stage of “one more story, please!” But don’t worry — there are tricks that can help bedtime go smoother.
- Create a relaxing routine: Kids thrive on routines. So, set up a bedtime ritual that’s calm and predictable. A bath, a couple of books, a quick snuggle — whatever works to wind them down and help them relax.
- Screen-free time before bed: We know, it’s hard to pry the screens away. But blue light from tablets and TVs can mess with kids’ melatonin, the hormone that makes them sleepy. Try to keep screens off at least an hour before bedtime and maybe swap in a quiet activity, like colouring or reading.
- Get them moving during the day: Physical activity helps kids sleep better. So let them run around, jump, dance — anything that lets them burn off some of that kid energy. Just make sure they’re not too hyper right before bed!
- Set the scene: Make the bedroom a cosy, sleep-friendly place. A dark, quiet room with a good mattress and some soft bedding can work wonders. If they’re scared of the dark, a dim night light can help, too.
- Watch out for those sneaky sleep disruptors: Sugar, caffeine (yes, that means chocolate too!), and too much excitement before bed can make it harder for kids to settle down. Try to keep the evening mellow and free from treats that might jazz them up too much.
dealing with night waking and bedtime battles
It’s absolutely normal for kids to wake up during the night sometimes. If they pop out of bed, reassure them that they’re safe and gently guide them back to sleep. Consistency is key here — if you stay calm and follow the same approach each time, they’ll eventually learn that night time is for sleeping, not playing or snacking.
And when it comes to bedtime resistance, it helps to be firm but gentle. Giving them a little choice (like “Which book should we read?”) can make them feel more in control without letting them push bedtime later.
remember, sleep isn’t a “one-size-fits-all” thing
Every kid is different! Some kids are natural night owls, while others are up with the sun. Some toddlers cling to naps for longer, and some drop them early. So, if your child’s sleep pattern doesn’t match their best friend’s, don’t stress. If they’re getting the right number of hours and waking up rested, you’re doing great. Remind yourself of that from time to time too!
kids' sleep: wrapping up
Sleep is one of those tricky things that feels like it should be simple. But anyone who’s raised kids knows it takes patience and persistence.
Just remember that good sleep habits pay off in the long run, not only for their growth and health but for their happiness, too.
So, on this World Children’s Day, here’s to supporting all the kids in our lives so that they can get the rest they need (and – lets be real – giving us grown-ups a better night’s sleep too!). Until next time, eve sleep.