From A to Zzz’s: A Phoenix physician on sleep and your kids

Rupali Drewek

Submitted photo

Regular sleep schedules help children thrive by providing structure and predictability. When babies, children, teens — and even adults — go to bed and wake up at consistent times, their internal clocks, or circadian rhythms, are better regulated. Sticking to a regular schedule, even during summer months, weekends and vacations, is important.”

No potion or pill magically makes us stronger, faster or smarter. However, there is sleep.

Sleep is essential for everyone — but especially infants, children and teens — as it plays a crucial role in growth, development and overall well-being. From infancy through childhood, sleep supports nearly every aspect of a growing body and brain.

How and why?

During “rest,” our bodies are busy!

Sleep allows several active and essential processes to happen. During sleep, a baby or child’s body produces growth hormone that supports physical development. Sleep also allows the brain space and time to process and store information from the day, which helps improve memory, concentration and learning.

A good night’s sleep strengthens the immune system, making children less likely to get sick. It also supports emotional regulation — well-rested children are better at managing stress, frustration and big emotions. On the other hand, lack of sleep can lead to mood swings, irritability and difficulty focusing, all of which may affect behavior.

Evidence shows well-rested kids perform better academically. They have stronger attention spans, are more creative and can better manage the demands of learning. In contrast, children who do not get enough sleep often struggle with focusing, memory and engagement in class.

Sleep also affects metabolism and appetite regulation. Children who do not get enough rest are at a higher risk of obesity and related health problems due to hormonal imbalances. Regular sleep routines promote discipline and structure, which benefit children’s mental health and confidence.

Sleep deprivation in children has been linked to increased risk of ADHD —  attention-deficit/hyperactivity disorder, impulsivity and mood disorders. Even one or two nights of poor sleep can affect a child’s ability to cope with stress or interact appropriately with others.

Sleep by age

Babies grow significantly during sleep, which is why they need anywhere from 14 to 17 hours of sleep per day in the first few months of life. Of course, this will be over an entire day rather than one long sleep through the night.

After the 3-month mark, babies still need 12 to 16 hours of sleep. The good news is as they reach this milestone, they gradually start sleeping longer stretches at night, at first occasionally and eventually more consistently. (You’ve got this, parents and caregivers!).

Once babies reach their first birthday, they typically need 11 to 14 hours of sleep per day for the next year or so. At this point, there should be a focus on sleeping through the night with one or two naps during the day.

Preschoolers, roughly ages 3 to 5, should get 10 to 13 hours of sleep per day. School-age children 6 to 12 years old need nine to 12 hours of sleep each night to support learning, emotional regulation and physical growth.

And teens?

They need their sleep, too! While in some cases eight hours can suffice, most teens need between eight and 10 hours per night, which can be a challenge as academics, activities, after-school jobs and social commitments start coming into play during this time.

Establishing healthy habits

Regular sleep schedules help children thrive by providing structure and predictability. When babies, children, teens — and even adults — go to bed and wake up at consistent times, their internal clocks, or circadian rhythms, are better regulated. Sticking to a regular schedule, even during summer months, weekends and vacations, is important.

Creating a bedtime routine is especially important with little ones. Calming activities like reading a book or taking a warm bath help signal to the brain that it’s time to wind down, making bedtime a more peaceful and positive part of the day.

Sleep struggles

Everyone struggles to sleep sometimes.

 However, if a child snores regularly, pauses in breathing or chokes during sleep, has excessive daytime sleepiness, experiences frequent nightmares, or has behavioral issues, they might have a sleep issue. If any of these symptoms are present, especially breathing-related symptoms, it is a good idea to consult with a doctor.

Editor’s note: Rupali Drewek, MD is a pediatric pulmonology and sleep medicine specialist and co-medical director of the Sleep Disorders Program at Phoenix Children’s. She lives in Paradise Valley. Please send your comments to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.