As science has confirmed through numerous studies and research, sleep is—along with physical exercise and nutrition—one of the three main pillars supporting a healthy life. Sleeping well, therefore, goes hand in hand with good health. And like any healthy habit, it must be learned and practiced consistently to truly feel its benefits. What better time to learn to sleep well than in childhood? In this post, we’ll share the recommended hours of sleep for children by age, summarize the benefits of restorative rest, and offer tips to help you create healthy sleep routines for the well-being of your little adventurers.

How many hours should a child sleep?

As mentioned in the introduction, sleep is essential at every stage of life, but it’s especially important during childhood, since rest plays a crucial role in children’s healthy development. That’s why establishing good sleep routines—and aiming for the recommended number of hours—is so important.

According to recommendations from the (AASM), supported by the (AAP), children ages one to two should sleep between 11 and 14 hours a day, including naps. This range decreases slightly to 10–13 hours per day for preschoolers (ages 3–5). From ages 6 to 12, without naps, sleep experts recommend an average of 9–12 hours daily. During adolescence (ages 13–18), the recommendation decreases a bit more, to 8–10 hours per day.

In any case, as you can see, children’s sleep should take up—depending on age—between half and one-third of the day. These percentages clearly show how important sleep is and help dispel the idea that sleeping is “wasting time.”

Why is it important to have healthy sleep routines in childhood

Sleep gives the body and brain exactly what they need to recover from the stress and wear of the day. During sleep, when children get enough rest, the brain clears neuronal waste and consolidates memory. The musculoskeletal system also recovers more effectively. That’s why it’s no surprise that after a good night’s sleep, children perform better, make better decisions, feel more emotionally stable and optimistic, and relate more kindly to the people around them. In the end, sleep nourishes their emotions. It also supports physical health: research shows that good sleep helps the immune system fight illness. Even vaccines are more effective when children have slept well the night before receiving them.

Unfortunately, without good sleep routines, many boys and girls sleep fewer hours than they should. According to experts, this can lead to, among other things, increased hyperactivity and irritability, as well as lower tolerance for frustration (in other words, more temper tantrums); a higher likelihood of infections such as otitis or rhinopharyngitis; an increased risk of attention, learning, expression, and memory deficits—which can contribute to school failure; a greater chance of accidents (due to slower reflexes, reduced attention, and lower motor performance); and the development of overweight and childhood obesity.

10 tips for creating healthy sleep routines

On the occasion of World Sleep Day, the leading global organization for sleep medicine released a ten-point guide with essential tips for creating healthy sleep routines for your little adventurers. These tips focus on bedtime, but as experts often emphasize, rest is part of a wake–sleep cycle. That means what children do during the day also directly affects how well they sleep at night. For example, sleep medicine experts recommend that children get direct sunlight within the first hour of the day; that they go to school—and return from it—walking or cycling when possible to activate the body; and that they have enough space and time for play, energy release, and social interaction. The connection isn’t always obvious, but these daytime activities can make a real difference in improving—or disrupting—nighttime rest.

1. Regularity matters not only at bedtime, but also for waking up and daily routines. Regular schedules improve and optimize your little adventurers’ circadian clock and make sleep onset easier.

2. Experts recommend siestas only until age 5. Even then, naps should happen at a reasonable time and shouldn’t be too long, so they don’t interfere with nighttime sleep. From age 6, it’s advisable—at least during the week—for children to stop napping.

3. Avoid stimulating activities close to bedtime. Playing tag or winding children up with tickles, jumping on the bed, or pillow fights can make it harder for them to fall asleep later because they’re too energized.

4. Avoid heavy dinners as much as possible and, of course, caffeine, sugary drinks, and chocolate. Always avoid these, but especially before bedtime, since they are stimulants that make it harder to fall asleep.

5. Avoid exposing your little adventurer to bright lights before bedtime and during the night, as they can interfere with rest and make it harder to fall asleep.

6. The children’s room should be a place free of electronic devices like televisions, computers, and smartphones. In any case, experts recommend limiting their use at least two hours before bedtime, since the blue light emitted by screens delays the secretion of melatonin, the sleep hormone.

7. The conditions of the sleeping space should promote sleep. Therefore, the room should be as dark and quiet as possible, and the environment should be cool (between 18°C and 21°C).

8. Go to sleep early , preferably before 9:00 PM, is one of the best tips of all. Let’s do the math: if you wake your child at 7:30 AM for school and they fall asleep around 9:00 PM, they’ll get 10 and a half hours of sleep—an optimal amount that will help them face the day feeling better.

9. Create positive, calm, and consistent routines for bedtime. For example, sharing a family moment reading a story under soft lighting is a pleasant, positive routine that makes it easier to fall asleep. Doing this daily will help your little ones look forward to the moment and understand that it’s the prelude to sleep.

10. Gradually encourage your little adventurer’s independence to help them sleep. Without rushing, without pressure, and always respecting their rhythm (each child is different!), it’s important to gradually promote children’s autonomy at bedtime—just as you encourage them, for example, to eat on their own.

We hope these tips help you create a healthy sleep routine for your little adventurer. Remember: good rest is important for their health—and for yours, too.