As a parent, you’ve seen what happens when your child doesn’t get enough sleep. They get cranky, throw tantrums or struggle to focus on school. But did you know that poor sleep can affect almost every part of their life?
If your child has trouble waking up in the morning, is moody throughout the day or is struggling in school, sleep might be the reason. Here’s what you need to know about how much sleep kids need, signs your child isn’t getting enough and tips to help them sleep better.
How much sleep do kids need?
The amount of sleep children need changes as they grow. Here’s general guidelines from the National Sleep Foundation on sleep durations per night:
- Toddlers (1 to 2 years): 11-14 hours
- Preschoolers (3 to 5 years): 10-13 hours
- School-age kids (6 to 12 years): 9-12 hours
- Teens (13 to 18 years): 8 to 10 hours
While these are guidelines, Daniel Combs, MD, a pediatric sleep specialist with Banner Health, said every child is different.
“Some toddlers may sleep 15 hours, and some teens may sleep seven hours and be just fine,” Dr. Combs said. “The key is watching for signs that your child is getting enough quality sleep.”
What happens when kids don’t get enough sleep?
Missing sleep here and there might not seem like a big deal, but chronic sleep deprivation can have a major impact. Here’s how poor sleep can affect kids:
1. Mood and behavior
Ever notice your child is more irritable after a late night? Lack of sleep can lead to mood swings, meltdowns and difficulty managing emotions.
“Insufficient sleep and insomnia can lead to a higher risk of mood disorders such as depression or anxiety,” Dr. Combs said. “Similarly, poor sleep can lead to more inattention or hyperactivity, raising concerns about ADHD when the underlying problem is a sleep problem.”
Untreated sleep disorders, like obstructive sleep apnea, can lead to similar mood and behavior problems. About 2% of children have sleep apnea.
“Children with loud snoring, daytime sleepiness or witnessed pauses in breathing or choking while asleep should be seen by their health care provider and may need a sleep study,” Dr. Combs said.
2. School performance
A tired brain doesn’t learn as well. Sleep is important for memory, concentration and problem-solving. When your child doesn’t get enough sleep, they might struggle to focus and stay awake in class, retain information or complete assignments.
3. Physical health
Sleep is when the body repairs itself. Kids who don’t get enough rest may have weaker immune systems, which makes them more prone to getting sick. Poor sleep is linked to weight gain, as tired bodies crave sugary, high-carb foods for energy.
4. Growth and development
The body releases growth hormones during deep sleep. Children who regularly miss sleep might not grow and develop as they should.
5. Long-term health risks
Studies have shown that chronic sleep deprivation has been linked to heart disease, high blood pressure and mental health issues later in life. Helping your child build good sleep habits prepares them for better health later in life.
Signs your child isn’t getting enough sleep
Sometimes, it’s obvious that your child is overtired — they’re yawning, rubbing their eyes or falling asleep in the car. But other times, the signs aren’t as clear. Here are some red flags that your child might need more sleep:
- Difficulty waking up in the morning (even after multiple alarms)
- Falling asleep during the day (or seeming zoned out in class)
- Moodiness, irritability or emotional outbursts
- Hyperactivity or impulsivity (especially in younger children)
- Struggling to focus or remember things
- Increased cravings for junk food
- Frequent colds or illnesses
How to help your child sleep better
1. Stick to a consistent bedtime: Children do well with routine. Try to keep their bedtime and wake-up time the same every day. “Keeping a similar bedtime and wake time on weekdays and weekends helps children — especially teens — get better sleep,” Dr. Combs said.
2. Create a relaxing wind-down routine: Just like adults, children need time to transition from the busyness of the day to sleep. A predictable bedtime routine can signal their body that it’s time to rest. This might include:
- A warm bath or shower
- Reading a book
- Listening to soft music
- Doing deep breathing or relaxation exercises
3. Limit screen time before bed: Screens (TVs, tablets, phones, video games) emit blue light that can interfere with the body’s production of melatonin, the sleep hormone. Try to turn off screens at least two hours before bedtime. Agree on a time to turn off their electronics.
4. Make their sleep environment comfortable: A sleep-friendly bedroom can make a difference. Check that your child’s room is:
- Cool and dark: Use a blackout curtain if needed.
- Quiet: White noise machines can help drown out distractions.
- Comfortable: A supportive mattress and cozy bedding can help kids sleep better.
5. Watch what they eat and drink before bed: Caffeine (found in soda, chocolate, and energy drinks) can keep kids awake. Try to avoid sugary snacks and heavy meals right before bed.
6. Encourage physical activity: Children who are active during the day sleep better at night. Aim for at least an hour of physical activity each day, whether playing outside, riding a bike or participating in a sport.
7. Teach them to manage worries: If your child has trouble falling asleep because their mind is racing, help them develop relaxation techniques. Deep breathing, guided meditation or journaling can ease bedtime worries.
Tips for teens
Is your teen sleepy during the day? Teens often juggle early school start times, extracurriculars and social activities while also needing about eight to 10 hours of sleep every night. Dr. Combs offers practical advice for high schoolers:
- Avoid catching up on sleep on weekends: “High schoolers tend to stay up late and sleep in on the weekends, but this makes it harder to fall asleep early enough on school nights,” Dr. Combs said. Keeping a consistent schedule helps prevent this cycle.
- Be cautious with napping: “Napping may work for some individuals, but it can often lead to problems falling asleep at night,” Dr. Combs said. If they need to nap, keep it under 30 minutes and before late afternoon.
- Prioritize sleep over late-night studying: A well-rested brain retains information better than an overtired one. Encourage your teen to complete schoolwork earlier in the evening.
When to see a health care provider
If your child:
- Consistently struggles to fall asleep or stay asleep
- Snores loudly or stops breathing during sleep
- Frequently complains of feeling tired despite getting enough sleep
- Has difficulty concentrating or staying awake during the day
- Has frequent early morning or chronic headaches
Takeaway
If your child struggles with sleep, small changes can make a big difference. A regular bedtime, a screen-free wind-down routine and a quiet, dark sleep environment can all help.
If nothing seems to work and your child is still tired, talk to their health care provider or a Banner Health specialist to rule out medical sleep issues like sleep apnea.
When kids sleep better, they feel better, learn better and behave better. And let’s be honest — when kids sleep well, parents do too!
