Why is sleep so important? Answers from verified professionals.
Dr. Howard E. LeWine
M.D. Chief Medical Editor, Harvard Health Publishing · 40 years of experience · USA
Sleep is important for many reasons. While you are awake, the brain burns many calories and creates waste byproducts. During sleep, small channels in the brain expand to help clear out these waste products. This process may be reason why sufficient hours of good quality sleep are linked to a lower risk of cognitive decline and dementia. Lack of sufficient sleep also increases the risk of type 2 diabetes and other chronic conditions.
As adults age, many find they need less sleep. But at any age, the right amount of sleep for you is variable. In general, experts recommend between six and nine hours per night. Sleep quality is just as important as the number of sleep hours.
Dr. Marcelle Freire
Doctor of Medicine · 3 years of experience · Brazil
Sleep is very important, as it is during this period that the brain recharges and the body rests. Without enough sleep, people face cognitive impairment, psychological dysfunction (bad mood, irritability, low energy, decreased libido, poor judgment, depression-like symptoms, anxiety), and, in the long term, a variety of adverse cardiovascular outcomes, accidents and workplace errors and immunosuppression.
The amount of sleep needed varies. Some may have a greater need, others less and this can be seen by the amount of energy during the day. But on average, according to the CDC (USA), the amount of sleep per age is: Newborn (0–3 months) - 14–17 hours/day Baby (4–12 months) - 12–16 hours/day (including naps) Child (1–2 years) – 11–14 hours/day (including naps) Preschool (3–5 years) – 10–13 hours/day (including naps) School age (6–12 years) - 9–12 hours/day Teenager (13–18 years) – 8–10 hours for 24 hours/day Adult (18–60 years) - 7 or more hours/day
Natural Sleep Remedies for Kids
Lavender
Just the smell of lavender (Lavandula angustifolia) is relaxing to most people and it’s widely used in aromatherapy to calm the nervous system and promote restful sleep. Lavender bath products can be before bed or you can spritz a few drops of organic lavender essential oil on your child’s pillowcase. You can also involve your child in a fun craft project to make lavender dream pillows.
When using essential oils don’t apply them directly to the skin because they can be irritating or even cause chemical burns. Use extra caution when using essential oils around infants and children who have asthma. For more information on the safe use of essential oils for children, Dr. Erika Krumbeck has written a wonderfully helpful guide.
Regular physical activity
Okay, so it’s not really a “treatment,” but if your child spends a lot of time sitting still during the day they may not be sleeping as well at night. Our bodies needs regular physical movement and exercise to burn off energy so that we are tired enough to sleep well at night. A good goal is to make sure your child is getting at least 30 minutes of unstructured outdoor time every day to run around. Getting them involved in sports, gymnastics, martial arts, or other group exercise programs can also be helpful.
Although sleep issues are very common and often relatively harmless, if your child experiences chronic insomnia it may be related to a more serious medical condition and you should consult your family doctor. Sleep disorders in children and adolescents can be a sign of anxiety, depression, ADHD, thyroid disease, sleep apnea, and even asthma.
Drinking a warm beverage
Sipping a warm beverage before bed isn’t only a soothing ritual; it’s a science-backed sleep aid for kids and adults alike. Milk, for instance, has tryptophan, and green tea has theanine, both of which may help sleep, according to the American Academy of Sleep Medicine.
Other herbal teas, like chamomile and peppermint, can also promote sleep in kids by calming their minds and stomachs. (Note: If you’re in the midst of potty training your little one, this might not be the strategy for you!)
Having a screen-time cutoff
If your children use devices during the day, make a rule to cut off their screen time before dinner, ideally at least one to two hours before bedtime. Blue light from computers, smartphones, and tablets — and yes, TVs, too — could reduce their melatonin levels and impede their natural ability to feel drowsy enough for sleep. Plus, their digital activities distract, engage and stimulate them — and that’s just not what they need at bedtime.
Taking a calming bath
A soak in a warm bath can help prepare kids to drift off. When part of a nightly bedtime routine, it signals the body that it’s time for sleep. Adding Epsom salts to the water can also help promote sleepiness. Epsom salts are made from natural minerals, including magnesium, which helps trigger the body’s natural serotonin production and creates a feeling of calmness. (Read the package instructions and adjust the dose to your child’s age and size.)
Sticking to a schedule
Kids thrive on routines. Creating a structured schedule — and sticking to it consistently — will help them fall asleep more easily when bedtime rolls around. If your child still naps, schedule the naps at the same time each day and limit naps close to bedtime.
The National Sleep Foundation recommends that toddlers need a total of 11 to 14 hours of sleep per day; preschoolers need 10 to 13 hours daily, and older kids need about 9 to 11 hours daily. That said, each kid is different. Some will naturally fall asleep later, or rise earlier. The key is consistency no matter what type of sleep pattern your little one keeps.
Minding the lights
Take note of the lighting in your kid’s room. If the lighting in your home is too bright, too cool, or the bulbs are fluorescent, it could be a deterrent to drowsiness. If it’s not conducive to sleeping, swap it for warm lighting from incandescent bulbs, and keep it dim leading up to bedtime.
Calming their fears
Anxiety releases cortisol in the body, which inhibits its ability to fall asleep quickly and naturally. Talk to your kids about any worries they might have — whether it’s fear of the dark, monsters under the bed, or some real-world concern — and try to soothe these troubles. Deep breathing exercises and guided meditations can also help reduce kids’ stress at bedtime and help them drift to sleep naturally.