A good night’s sleep is crucial for a young child’s development and can have a positive impact on their behavior and learning at school or childcare. According to the National Institutes of Health, multiple studies on infant sleep show a positive association between sleep, memory, language, executive function, and overall cognitive development in typically developing infants and young children.
Below is the recommended amount of sleep, including naps, that young children need based on their age according to the Sleep Foundation:
Age group Recommended hours of sleep in a 24-hour period
Infant (4-12 months) 12-16 hours
Toddler (1-2 years old) 11-14 hours
Preschool (3-5 years old) 10-13 hours
Establishing good bedtime practices can help young children get the quality sleep they need to thrive. Below are some ideas to help set up a successful bedtime routine:
- Establish a consistent bedtime and stick to it as closely as possible, even on the weekends.
- Create a routine before bedtime that is short and predictable.
- Ensure the environment is comfortable. The room should be at a cooler temperature, dark but with a night light if needed, and noise and other distractions should be limited.
- Ensure your child is getting enough physical activity throughout the day.
- Avoid screen time, caffeine and other activities that may be stimulating to your child several hours before bedtime.
Your child will benefit from establishing a consistent bedtime routine that will help them as they learn and grow. If you are still concerned your child is not getting adequate sleep, it is important to talk with their pediatrician. For additional information, please see the resources below.
https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need
https://www.sleepfoundation.org/children-and-sleep/sleep-strategies-kids
By: Cindie Silmon, LCMFT, RPT – Mental Health Specialist
