The Importance of Sleep in Children and Teens

The Importance of Sleep

Parents and caregivers want to see their children, whether 2 or 16 years old, thrive, flourish, and reach their full potential. There are many contributing factors to that end goal, and one that, unfortunately, is often overlooked is sleep, especially as children grow into those teenage years. According to an article from the Mayo Clinic, “The importance of sleep and children’s sleep requirements are underestimated. The connection between behavioral challenges, impaired cognition, and overall health with insufficient sleep is frequently overlooked. When children, teens, and their families have concerns about behavior, mood, and school performance issues, parents may have many theories about what’s causing the problem. However, sleep may not be considered a potential contributing factor.”

Sleep is an integral biological function. Getting the appropriate amount of sleep helps us focus, it prevents mood swings, and helps our bodies function better. According to Johns Hopkins Medicine, “Loss of sleep is hypothesized to play a significant role in restoring and recovering the body systems, learning, memory consolidation, and healthy brain development. Sleep deprivation can lead to physical behavioral symptoms that can be misdiagnosed as more severe mental and behavioral disorders.”

Recommended Hours of Sleep

According to the CDC (U.S. Centers for Disease Control and Prevention), the following are recommended hours of sleep in a 24-hour period, based on age.

• 14-17 for newborns, 0-3 months
• 12-16 for infants, 4-12 months (including naps)
• 11-14 for toddlers, 1-2 years old (including naps)
• 10-13 for preschoolers, 3-5 years old (including naps)
• 9-12 for school age, 6-12 years old
• 8-10 for teens, 13-17 years old
• 7-9 for adults

Healthy Sleep Habits

Achieving recommended hours of sleep and developing healthy sleep habits can both be challenging, particularly for children and teens. The following are some tips from the Mayo Clinic to guide you in reaching the amount of sleep needed as well as ensuring that sleep is both fulfilling and refreshing for not only your children and teens but you as well.

• Make sleep a priority by establishing a consistent, relaxing bedtime routine.
• Be consistent by attempting to maintain a regular sleep and wake schedule, which includes weekends.
• Provide children with positive, nurturing attention before bedtime to reduce conflict or resistance to routines.
• Keep bedrooms dark, cool, and quiet.
• Remove activities that are stimulating, like devices with screens and video games.
• Try to avoid caffeine in the late afternoon or early evening, or for a minimum of three hours before bedtime.
• Encourage children to sleep in their beds, helping them to fall asleep independently. (Also remember, you need as much uninterrupted sleep as you can get.)

Trust-Based Relational Intervention®

See the need behind the behavior or Behavior is the language of unmet needs are common phrases found within Trust-Based Relational Intervention® (TBRI®), a care model designed to meet the often complex needs of children impacted by adoption and/or foster care but one that can serve well children and teens, no matter their background. Along with addressing the importance of and need for sleep in children and teens, TBRI, through its different principles, addresses various physical, ecological, and environmental needs as well as brain development and attachment. At its core, though, TBRI is focused on strengthening connection within families, building trust and felt-safety, so children, teens, and parents alike will thrive, flourish, and reach their full potentials.

Watch as Ryan Klaver, Show Hope’s Senior Manager of Communications, gives tips for setting your child (and yourself!) for success with sleep.