Sleep Requirements

Sleep Is Important for Health and Safety

          Getting a sufficient amount of sleep each night is important not only for one’s health, but for safety as well.  It’s important to note that sleep deprivation is responsible for a significant number of auto accidents each year in the United States.  In the case of children and teens, getting enough sleep is also important for proper growth and development, particularly development of the brain. 

Sleep Requirements Vary by Age

          The amount of sleep we require decreases as we age.  The National Sleep Foundation recommends the following number of hours of sleep:

Newborn              0-3 months           14-17 hours

Infant                   4-11 months          12-15 hours

Toddler                1-2 years               11-14 hours

Pre-School           3-5 years               10-13 hours

School Age          6-13 years             9-11 hours

Teenager              14-17 years           8-10 hours

Young Adult        18-25 years           7-9 hours

Adult                    26-64 years           7-9 hours

Older Adult          65 years +             7-8 hours

Bedtime Routines         

          Bedtimes should be set in accordance with the sleep requirements noted above and school start times in the morning.  Ideally, school start times should be around 8 AM, to coincide with parents’ schedules, rather than setting school start times later.  It is the responsibility of parents to insure that their children go to bed early enough to get the required amount of sleep.  It is helpful to avoid significant variation from these set bedtimes during weekends and vacation periods.  Consistent bedtimes and rituals like reading a story before going to sleep can also help children adhere to appropriate bedtimes.

The Sleep Environment

          Sleep is best induced in a dark, quiet and cool room.  There is no place for electronic devices, including televisions, computers, cell phones, iPods and games in children’s bedrooms, particularly after bedtime and this is just as important, if not more so, for teenagers throughout the high school years.  Studies have shown that the duration of adolescent sleep time has declined over the past few decades to the point where it is now estimated that one-fourth to one-third of adolescents do not get an adequate amount of sleep at night.  Now that I have completely alienated my young readers, the words that my parents often said to me come to mind, “You may not like it, but it’s for your own good.”  Thanks, Dad and Mom.  You were so right!