Back-to-school season means earlier alarms, busier mornings and, ideally, earlier bedtimes. But how much sleep do kids and teens actually need? We asked Dr. Clo for her advice on healthy sleep habits for school-age kids and teens.
Q: With the new school year starting, we’re having our kids go to bed earlier. But it got me thinking: How much sleep do they actually need? I have a 7-year-old and a 14-year-old.
A: Sleep is so important to physical health, mental health and learning, so great question!
Sleep needs can vary between individuals. But broadly speaking:
- Children ages 3 to 5: 10 to 13 hours per 24 hours, including naps
- Children ages 5 to 12: Nine to 12 hours, with naps typically dropped by this age
- Teens: Eight to 10 hours per night
The American Academy of Sleep Medicine has created a helpful online bedtime calculator. Enter your child’s age and the time they need to wake up, and the calculator will give you a recommended window for bedtime.
Of course, reaching that goal can be easier said than done, especially if your child or teen is resisting going to bed at the time you think they should.
5 Tips to Help Kids and Teens Sleep Better
Here are a few strategies that might help your 7- or 14-year-old get the sleep they need:
- Keep the bed for sleep. Discourage other uses such as studying, playing or eating in bed.
- Follow a predictable bedtime routine. And avoid swapping daytime sleep for nighttime sleep, i.e., no naps!
- Avoid high stimulation right before bed. Physical exercise earlier in the day, however, can help improve sleep.
- Turn off screens 60 to 90 minutes before bedtime. TVs and cell phones in bed are actually sleep-prevention devices, even though many teens tell me they help them relax.
- Skip afternoon caffeine and other stimulants.
If your child is still struggling to fall asleep or stay asleep, talk to their medical provider to troubleshoot what may be getting in the way of a good night’s sleep.