How Much Sleep Does My Child Need? A Guide for Parents

Whether you’ve just brought your newborn home from the hospital, you’re dealing with the terrible twos, or are the proud parent of a ten year old, ensuring that your child gets the right amount of sleep is essential to keeping them happy and healthy. The sleep your child gets each night impacts both their mental and physical development, which means establishing regular sleep patterns is extremely important. Below, we’ll talk about how much sleep your child needs, no matter what their age, and provide some tips to helping them get enough ‘Z’s. These are general guidelines for most children, if you have any specific questions or concerns about your child, making an appointment with your provider will give you an individualized guidance and sleep strategies that work for you and your family. One size does not fit all when it comes to sleep!

 

Newborns (0-3 months)

At this stage of your child’s life, not only are they going to need a lot of sleep, but their sleep-wake cycles – or Circadian rhythms – have not been established. This means that your child will sleep between 10.5 and 18 hours a day at intervals of anywhere between a few minutes to several hours. Their sleep will likely appear restless, with plenty of twitching, smiling, and squirming.

newborns-sleep

Tips for Getting your Newborn to Sleep:

  • Pay attention to how your baby acts when he or she is tired, and try to put baby in his or her crib when they are tired – but not asleep – as often as possible. This will help baby learn to fall asleep on his or her own.
  • Encourage your newborn to sleep less during the day by playing with them as well as exposing them to stimulation such as light and noise. While providing a more calming environment in the evening.
  • When putting your child to sleep, lay them on their back with their faces and heads completely free of any blankets or soft items.

 

Infants (4-11 months)

Infancy is the stage during which sleep patterns are learned. At this age, your child will need between 9-12 hours of sleep at night, with supplemental 30 minute to 2-hour naps throughout the day. In the earlier months, your child may have some issues sleeping through the night, though 70-80 percent of children will have no problem with this by the time they reach nine months of age.

Infancy is also the time during which attachment and social development can impact sleep. Your child may express some separation anxiety, which can make bedtime more difficult. To combat this, continue to put your infant to bed when they are tired, but not asleep, which will help them to learn to self-soothe and fall asleep on their own.

infants-sleep

Tips for Getting your Infant to Sleep:

  • Consistency is key – develop a regular bedtime schedule and routine so that your child can develop regular sleep patterns.
  • Create a comfortable, “sleep-friendly” environment free of stimulating lights and sounds.

 

Toddlers (1-2 years)

Toddlers can seem like unstoppable little balls of energy at times, but at this stage, your child needs between 11-14 hours of sleep per day/night. Naps become a once-a-day ritual and should occur earlier in the day to avoid a disruption in nighttime sleep. Sleep problems are common for Toddlers, including resistance at bedtime, nightmares, and nighttime wakefulness. This can be a difficult stage.

toddlers-sleep

Tips for Getting your Toddler to Sleep:

  • Have an established bedtime and bedtime ritual, as well as consistency with naps.
  • If your child is having a difficult time sleeping, it is important that rules are set and enforced. If they are afraid, giving them a security blanket or stuffed animal can help them to soothe their fears and establish healthy sleep habits.

 

Preschoolers (3-5 years)

At this stage, your child’s imagination has the tendency to run wild, which can lead to issues ranging from general fear of the night to sleepwalking to night terrors. Your child still needs 11-13 hours of sleep, and as naps become less frequent, an established sleep schedule is essential.

sleepblog-4

Tips for Getting your Preschooler to Sleep:

  • Introduce a relaxing ritual, like reading before bed, in the room in which your child sleeps.
  • Consistency is still extremely important. Your child should sleep in the same room, and observe a set bedtime.
  • Though your child may love TV at this point, watching TV before bed, especially in their sleeping environment, is ill advised.

 

School-aged Children (6-13 years)

At this age, your child needs between 9-11 hours of sleep per night. Demands on your child’s time and energy are increasing, with homework, sports, friends, and more. Your child is also likely to consume more caffeine, and participate in a growing amount of “screen-time” – on computers, watching TV, on mobile devices – all things which can negatively impact your child’s sleep quality and duration.

school-age-sleeping

Tips for Getting your School-aged Child to Sleep:

  • Talk to your children, and teach them about healthy sleep patterns.
  • Keep a consistent bedtime.
  • Keep computers and televisions our of your child’s room.
  • Avoid giving your children caffeine, and talk to them about caffeine consumption as they head into their teens.

 

Sleep can be a difficult thing for children, so help your child get the sleep they need by paying attention to bedtimes, bedtime rituals, and the amount of sleep that is appropriate for their age.

A ‘Pear’-fect Fall Snack

Pears are perfectly in season this September, which provides a fantastic snack and meal option for families with picky-eaters. Not only do pears taste amazing, but because they are chalk full of vitamins, phytonutrients (nutrients that come from fruits and vegetables), and antioxidants they offer many significant health benefits!

pear-fect fall snack

Pears are a good source of:

  • Vitamin B2
  • Vitamin C
  • Copper
  • Pectin (water soluble fiber)
  • Potassium

 

These vitamins and minerals, in combination with a host of phytonutrients make pears an inflammation-fighting powerhouse that has been shown to reduce the risk of heart disease, type 2 diabetes, and even cancer. With its mild taste and easy digestibility, pear is an outstanding choice for people of any age, even infants!

 

Here are some of our favorite, kid-friendly pear recipes for the whole family to enjoy:

Cinnamon Baked Pears:

Prep time: 5 minutes

Cook time: 10-12 minutes

Servings: 4

Ingredients –

  • 4 pears, halved and skinned
  • 4 tbsp. butter, melted
  • 1/3-cup brown sugar
  • 1 tsp. cinnamon

Baking Instructions –

  1. Place pear halves in a baking dish
  2. Brush pears generously with butter
  3. Sprinkle with brown sugar and cinnamon
  4. Bake 10-12 minutes, or longer if pears have not warmed through
  5. Serve and enjoy!

 

Spiced Pear Baked Oatmeal:

Prep time: 10 minutes

Cook time: 25-35 minutes

Servings: 6-8

Ingredients –

  • 2¼ cups old-fashioned rolled oats
  • 1½ tsp. ground cinnamon
  • ¼ tsp. ground ginger
  • 1/8 tsp. ground cloves
  • Pinch of nutmeg
  • ½ tsp. baking powder
  • 1 egg
  • 1¾-cup milk (or almond milk)
  • 1 tsp. vanilla extract
  • 1/3-cup maple syrup
  • 1 cup diced pears (about 1 pear)

Baking Instructions –

  1. Preheat your oven to 375 degrees F
  2. Combine oats, spices, and baking powder in a mixing bowl
  3. Beat the egg in a second bowl. Then stir in milk, vanilla, and syrup
  4. Pour wet ingredients into the dry ingredients and fold in the pears
  5. Grease a square baking dish. Pour oatmeal into the baking dish and bake for 25-35 minutes, or until set and beginning to brown
  6. Serve immediately, or let cool and cut into 6-8 pieces if you want to freeze them

 

Crescent Roll Pear Turnovers:

Prep time: 10 minutes

Cook time: 15 minutes

Servings: 4

Ingredients –

  • 1 can sliced pears, drained or 1 lb. of fresh pears sliced
  • 1 can crescent roll dough
  • 2 tsp. butter, melted
  • cinnamon sugar, to taste

Baking Instructions –

  1. Preheat your oven to 375 degrees F.
  2. Unroll crescent dough, separating into 8 triangles (keep matching pairs together)
  3. Place 1 or 2 slices of pear in the center of one dough triangle
  4. Cover with matching triangle and pinch closed along the edges
  5. Repeat steps 3 and 4 until you have four turnovers
  6. Brush melted butter over the tops and sprinkle with cinnamon sugar
  7. Place turnovers on parchment paper and bake for 11-15 minutes, or until golden
  8. Cool and serve!

 

Or, if you don’t feel like making anything, simply slice, serve, and eat! Mixing these healthful fruits into your family’s diet is a fantastic way to keep everybody healthy and happy.