Even though my kids have been in school for over 3 weeks now, we are still struggling to establish good sleep routines. I have been researching how much sleep my 9 and 5 year need and how to help them stay rested and ready for school. Here is a great chart from the Center for Disease Control that gives recommended hours/day for all age groups.
|Age Group||Recommended Hours of Sleep Per Day|
|Newborn||0–3 months||14–17 hours (National Sleep Foundation)|
|Infant||4–12 months||12–16 hours per 24 hours (including naps)|
|Toddler||1–2 years||11–14 hours per 24 hours (including naps)|
|Preschool||3–5 years||10–13 hours per 24 hours (including naps)|
|School Age||6–12 years||9–12 hours per 24 hours|
|Teen||13–18 years||8–10 hours per 24 hours|
|Adult||18–60 years||7 or more hours per night|
|61–64 years||7–9 hours|
|65 years and older||7–8 hours|
It is important to get the recommended number of hours, but good sleep quality is also essential. Signs of poor sleep quality include: not feeling rested, repeatedly waking up during the night, and symptoms of sleep disorders such as snoring or gasping for air can affect the quality of sleep for your child.
I found these “sleep hygiene” tips from the CDC that get help kids and all family members get a good quality night’s rest.
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Make sure the bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
- Avoid large meals and caffeine before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
For more information on early childhood development and resources contact Audrey Rider.