Getting enough sleep is crucial for overall health and well being, regardless of age. National Sleep Awareness Month (March) aims to raise awareness of the importance of good sleep habits.
Newsymom and the Tuscarawas County Health department want to take this opportunity to talk about sleep recommendations through the ages.
Why is sleep so important?
Getting adequate sleep is important for a number of reasons. Here are just a few..
- For physical health. Sleep gives your body a chance to repair damaged tissue and strengthen your immune system. Good sleep hygiene can reduce the risk of chronic conditions like heart disease and diabetes.
- For mental health. Sleeping helps regulate mood and reduce stress & anxiety. Lack of sleep can lead to irritability and lower your ability to handle stress.
- For cognitive function. Sleep is vital for key brain functions including memory, problem solving and decision making.
- For hormonal balance. Lack of sleep can disrupt the hormones that control appetite, metabolism and stress response.
- For growth and development. For children, sleep is crucial as it supports physical growth, brain development and emotional regulation.
Newborn/Infant (0-11m)
Newborns and babies need a ton of sleep. Between 0-3 months, babies need between 14 and 17 hours of sleep. Older infants around 4-11 months old need a little less- about 12 to 15 hours.
This certainly isn’t to say your baby should be sleeping that long through the night. In fact, it’s rare that babies sleep through the night. This time includes naps as well. Being intentional with good nap and bedtime routines is a great way to help your baby get enough rest.
Toddler (1-2 years) & Pre- School (3-5 years)
Younger toddlers between one and two years of age need between 11 and 14 hours of sleep each day. At this age, naps are still recommended but most toddlers are starting to drop down to one nap.
As toddlers get older (between 3 & 5) they need closer to 10 and 13 hours per night.
Sleep protests and disruption to routine are incredibly common through the toddler years. Becoming more aware, independent, exploratory and beginning school can all easily keep their brains running a little longer than usual. Here is where strong bedtime routines can come in handy.
Challenges with your child’s sleep can be one of the most stressful parts of parenting. Our little ones get so tired and still just want to go, go, go. With a good bit of patience you and your little one will make it through these transitional years!
School Age (6-13 years)
School aged kids need around 9-11 hours of sleep each night.
At this age our kids are really learning how to balance school and extracurricular activities. Now is a great time to encourage healthy sleeping habits and educate them on the importance of good sleep.
Teenager (14-17 years)
Recommended 8-10 hours of sleep.
Puberty can play a big role in sleep patterns. Enforcing the importance of healthy sleep habits and encouraging them to care for themselves through the increasing academic and social pressures are going to be crucial.
Adult (18+)
As we age, we begin to require less sleep. As adults we only require about 7-9 hours of sleep per night.
As parents, it’s highly likely that we will go through periods where that amount of sleep feels like a far away dream. The long nights with young children don’t last forever, all you can do is do your best to get enough rest. Relying on support systems whenever possible.
Good sleep hygiene is crucial to physical and mental well being. Sleep exhaustion can be dangerous as it has adverse effects on reaction speed, cognitive function and overall health. If you’re experiencing prolonged issues with sleep, it’s best to address them with your medical provider.
If you’re experiencing sleep apnea, insomnia, restless leg syndrome or any other ongoing sleep disruption- make an appointment to speak with your medical provider today. If you’re in need of a care team, the Tuscarawas County Health Department is always accepting new patients. To make an appointment call (330) 343-5555, ext. 1810.
Citations: https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/