Sleep for Kids

12.01.2025
sleep for kids

Sleep is the cornerstone of healthy development in kids ages 0–8, impacting everything from brain growth and emotional regulation to immune function and learning. Prioritizing sleep isn’t just about bedtime—it’s about building lifelong wellness.

Sleep isn’t just rest—it’s active restoration. During sleep, a child’s brain processes new information, consolidates memories, and regulates emotions. Their body grows, repairs tissues, and strengthens the immune system. For children ages 0–8, who are in rapid developmental phases, adequate sleep is essential, not just for surviving, but for thriving. Here’s why sleep matters.

Cognitive and Emotional Benefits of Sleep

Brain development accelerates during sleep, especially in infants and toddlers. REM sleep supports memory and learning. Emotional regulation improves with consistent sleep. Children who sleep well are better able to manage frustration, anxiety, and impulsivity. Attention and behavior are directly linked to sleep quality. Sleep-deprived children may show hyperactivity, irritability, or difficulty focusing.

Physical Health and Growth

Growth hormone is released during deep sleep, especially in younger children. Immune function strengthens overnight, helping kids fight off illness more effectively. Motor coordination and energy levels are optimized when children get enough rest, supporting active play and physical development.

How Much Sleep do Kids Need?

Here are the recommendations from the American Academy of Sleep Medicine and pediatric sleep experts. These recommended sleep hours are in a 24 hour day.

  • Newborns (0–3 mo)  14–17 hours               
  • Infants (4–12 mo) 12–16 hours (incl. naps) 
  • Toddlers (1–2 yr)  11–14 hours (incl. naps) 
  • Preschoolers (3–5 yr)  10–13 hours (incl. naps)
  • School-age (6–8 yr)  9–12 hours

Building Healthy Sleep Habits for your Kids

Building consistent sleep habits and routines is critical for achieving the recommended amount of sleep. Here are some sleep strategies that will help.

  • Consistent routines: Predictable bedtime rituals (bath, story, cuddle) signal the brain to wind down.
  • Sleep-friendly environments: Cool, dark, quiet rooms with minimal distractions support deeper sleep.
  • Limit screens: Avoid screens at least 1 hour before bed to reduce melatonin disruption.
  • Responsive scheduling: Adjust nap and bedtime based on signs of fatigue, not just the clock.

Occupational therapists can help families:

  • Create sensory-friendly bedtime routines
  • Address sleep-related behaviors (e.g., resistance, anxiety)
  • Support regulation through calming activities
  • Recommend visual schedules or social stories for sleep transitions

Sleep is not a luxury—it’s a developmental necessity. It fuels every domain of growth: physical, emotional, cognitive, and social. By nurturing healthy sleep habits early, we lay the foundation for lifelong resilience and well-being.