As a parent, I’ve always been a staunch advocate for proper sleep habits. You might find me quietly muttering, “Time for bed!” when I see you and your toddler at a late-night movie or dining out at a fancy restaurant at 10:45 p.m. I can’t help but raise an eyebrow when I notice your 4-year-old dozing off during a morning playdate. And when you mention that your elementary-aged children often go to bed at midnight, the same time you and your partner do, I can’t help but think, “What are you thinking?”
Why this concern? Numerous studies consistently highlight the connection between sleep, overall health, and academic performance. A recent study even indicates that sleep-deprived teens are more likely to experiment with substances like alcohol and marijuana.
In essence, children require significantly more sleep than adults. Their bodies and minds are in a crucial developmental phase, and parents should support this growth by ensuring they get adequate rest. While most adults thrive on 7 to 8 hours of sleep, infants may need as much as 18 hours per day. Many will require somewhere between 13 to 18 hours, which is often more than they actually receive.
Experts generally agree that preschoolers should get around 12 to 13 hours of sleep, while school-aged children need about 9 to 10 hours. High school students, despite their protests, also need a similar amount of rest. If a teen needs to wake up by 6:45 a.m. to make it to an 8 a.m. class, they should ideally be in bed around 10 p.m.
Interestingly, some high schools in the U.S. have adjusted their start times based on the correlation between sleep and academic performance, resulting in improved GPAs for students who simply got more sleep. The American Academy of Pediatrics even recommends that middle and high schools shouldn’t start classes earlier than 8:30 a.m., although about 40% of U.S. schools still begin before 8:00 a.m.
Sleep deprivation can have detrimental effects on your child’s mood, cognitive function, and even their weight. Tired children often struggle to focus and retain information, and may overeat due to imbalanced hormone levels caused by fatigue. This leads them to crave sugary snacks and constant energy boosts throughout the day, similar to an adult’s afternoon coffee break, ultimately contributing to weight gain.
I admit I was quite strict about sleep routines when my children were younger. I rarely deviated from their nap schedules or bedtimes, even on weekends. We often passed on social events if it meant compromising their sleep. While I occasionally allowed them to nap in the car, I mostly prioritized staying close to home during their designated rest times. This discipline not only provided me with more freedom in planning my day but also helped my children maintain a consistent sleep pattern.
As a result, they would fall asleep easily at their designated bedtime without any fuss. After navigating through phases of teething and nighttime fears, my kids rarely woke up at night. I can count on one hand the number of times my youngest has stirred me awake in the last four years.
Now, at ages 7 and 11, they typically go to bed around 8 p.m. and 9 p.m. respectively and wake up around 7 a.m. It’s a routine that continues to work well for us.
So yes, I remain a firm believer in the necessity of sleep for my children. It’s not just a personal preference; it’s essential for their growth and well-being.
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Summary:
Teens require more sleep than many parents realize, as their bodies and brains are in critical developmental stages. Studies show that sleep deprivation can lead to negative outcomes, including poor health and academic performance. Establishing consistent sleep routines is essential for children’s growth and well-being.