Adequate sleep is essential for everyone, but it’s especially important for the healthy development of children and teens. There are some fascinating findings in sleep science that should serve as motivation for parents to prioritize good sleep habits for their kids. Most of these can apply to adults, too!
Their brains love sleep
- Just 15 more minutes of sleep nightly significantly boosts brain health, brain volume, neural connectivity, and cognitive abilities like vocabulary and reading comprehension.
- During sleep, the brain eliminates toxins, which in turn enhances memory, planning abilities, and problem-solving skills.
- Infants who take a nap after a learning activity show better recall ability.
Their mental health depends on it
- Teens who are sleep deprived (less than 6 hours a night, for example) are more likely to experience depression, anxiety, mood
swings, impulsiveness, and suicidal behavior. - Good sleep, however, can relieve depression in teens who are stressed.
Their growing body needs sleep
- That’s when your body builds muscle, supports growth hormones, restores energy, and regulates the immune system.
- Sleep deprived teens are more likely to be overweight, diabetic, and sleepy during the day (bad for driving).
How much sleep?
- Newborns (0-3 months): Between 14 and 17 hours of sleep. This includes daytime naps, since newborns rarely sleep through the night.
- Older infants (4-12 months): Between 12 to 16 hours, including naps.
- Toddlers (1-2 years): Between 11 and 14 hours, including naps.
- Preschoolers (3-5 years): 10 to 13 hours, including naps.
- School-age kids (6-12 years): 9 to 12 hours each night.
- Teenagers (13-17 years): 8 to 10 hours nightly.
I’m convinced, so how can I protect their sleep?
- Create calming bedtime routines that start at the same time every night, like baths, reading, quiet time, tuck-ins, and lights out. Keep weekend “late nights” no more than 2 hours later.
- Create a sleep-friendly environment in the bedroom: dark, cool, quiet, and screen-free (no electronics at least an hour before bed).
- Limit caffeine (none in the afternoon or evening), avoid big meals late at night and naps during the day for school aged kids.
- Bright light (including sunlight) first thing in the morning helps keep their internal clocks regulated. Daily physical activity also helps with falling asleep at night.
- Talk to your kids (when they’re old enough) about why sleep is so important and how it can help them be healthier and happier. Involve them in planning sleep/ waking schedules and trying the sleep-friendly ideas outlined above.
- Be their model and inspiration; they’re watching you. Parents who prioritize their own sleep set a great example for their children. Here’s the sleep guidelines for adults, by the way: Adults (18-64 years): 7 (minimum) to 9 hours of nightly sleep. Older adults (65 and older): a slight decrease – 7 to 8 hours.
Good night, sleep tight!
This article originally appeared in the Fall 2025 issue of HEALTH Magazine.