At Excel, we spend a lot of time thinking about how to encourage children to be their healthiest selves. Our after-school programs, clinics, and summer programs help students stay active, grow in confidence, and learn. However, to optimize children’s health, we have to look not only at how our kids spend the day, but also the quality of sleep they get at night.

Sleep is crucial for overall health and well-being, especially for children. As a parent, it’s important to prioritize your child’s sleep habits as not getting enough sleep can have negative physical, emotional, and cognitive effects.

Sleep’s benefits, explained

One of the most important benefits of sleep for children is that it supports their physical growth and development. During sleep, the body produces growth hormones that help children’s bodies develop. This is especially important during early childhood when children’s bodies are growing and changing rapidly.

Sleep also plays a crucial role in children’s emotional health. Children who don’t get enough sleep are more likely to experience mood swings, irritability, and other emotional problems. This can make it harder for them to cope with stress and challenges, and can even lead to behavioral problems.

Finally, sleep is essential for children’s cognitive development. Sleep helps consolidate memories and improve learning and problem-solving skills. Children who don’t get enough sleep are more likely to struggle in school and have difficulty with tasks that require attention and concentration.

How much sleep do children need?

So, how much sleep do children need? The American Academy of Pediatrics recommends 12-16 hours per night for infants, 11-14 hours per night for toddlers, 10-13 hours per night for preschoolers, and 9-12 hours per night for school-age children. 

Prioritizing sleep

There are many ways to help children get the recommended amount of sleep:

  • Encourage daily physical activity. Regular physical activity (like participation in after-school or summer activities) can help children fall asleep more easily at night. Encourage your child to engage in active play and sports during the day to help them burn off excess energy and promote better sleep.
  • Establish a consistent bedtime routine. Children thrive on routine, and having a consistent bedtime routine can help signal to their bodies that it’s time to wind down and prepare for sleep. A good routine might include things like a warm bath, reading a book, and a lullaby.
  • Create a calming sleep environment. Make sure your child’s bedroom is cool, dark, quiet, and free of distractions. You can also consider using a white noise machine or blackout curtains to create an optimal sleep environment.
  • Limit screen time before bed. Blue light emitted by electronic devices like phones and tablets can interfere with sleep. Try to limit your child’s screen time in the hours leading up to bedtime, and encourage them to engage in calming activities instead, like reading or coloring.
  • Set boundaries around caffeine and sugar. Caffeine and sugar can interfere with sleep, so it’s important to set limits around these substances. Avoid giving your child caffeine in the hours leading up to bedtime, and limit sugary snacks and drinks in the evening.

By incorporating these strategies into your child’s sleep routine, you can help promote better sleep habits and support their overall health and well-being. Remember, good sleep habits are an important part of a healthy lifestyle, and can help your child grow, learn, and thrive.