Sleep By The Numbers
The American Academy of Sleep Medicine and the American Academy of Pediatrics recommend the following amount of sleep by age:
- Infants (4-12 months) = 12 to 16 hours (includes naps)
- Toddlers (1-2 years) = 11 to 14 hours (includes naps)
- Preschoolers (3-5 years) = 10 to 13 hours (includes naps)
- Grade-schoolers (6-12 years) = 9 to 12 hours
- Teens (13-18 years) = 8 to 10 hours
Sleep is important for the whole family. Family bedtime routines are key to making sure everyone gets the sleep they need. Bedtime routines are especially important for young children, but they’re also critical for teens and adults! Follow these tips to be on your way to restful nights:
- Establish a regular sleep schedule. Going to bed at roughly the same time each night and getting up at the same time each morning helps set the stage for a good night’s sleep.
- It’s a good idea to give screens a bedtime too. Powering down phones, computes, tablets, and televisions 90 minutes before bed can help us fall asleep more quickly and sleep more soundly. The blue light the screens give off can disruptive sleep. It’s important to keep televisions out of children’s bedrooms.
- Have a wind down window. Doing homework or other stressful or energizing activities right up until we get into bed can make it harder for children and adults to fall asleep. Lower the lights and keep the noise level down leading up to bed.