In this article:
- Proper sleep is critical for every stage of your child's development.
- For busy parents, developing a bedtime routine can be a challenge.
- Watch the short video in this blog to learn more from a Providence Swedish pediatrics expert who has some guidance to help make sure your kiddos are getting healthy amounts of sleep.
Busy parents spend a lot of time thinking about sleep — their own and their kids'. We often worry about whether we’re getting enough sleep, and usually, the answer is no and it's a real concern for the whole family. Sleep-deprived parents need to make rest a priority, and because proper sleep is critical for kids' development, it's particulary important to make sure that kids are getting the sleep they need.
Elizabeth Meade, M.D., pediatric medical director at Providence Swedish (and a mom), has guidance to help you make sure your kids, both big and little, get a good, healthy night’s sleep.
Infants
For babies, it’s important to help them learn how to sleep well. This means teaching them to fall asleep on their own and go back to sleep if they wake up during the night. Babies can start learning this as early as three to four months old. Formal sleep training is usually not recommended until they are four to five months old. If you’re worried about your baby’s sleep, talk to your doctor.
Toddlers and school-aged kids
For toddlers and young kids, the most important thing is making sure they get enough sleep. Kids at this age start to have more activities like sports or playdates that can keep them up late. Young kids need about 9 to 12 hours of sleep every night. To figure out if your child is getting enough sleep, see what time they need to wake up for school and count backwards to find the best bedtime. If kids don’t get enough sleep, they can become more hyper and have trouble calming down for bed, creating a cycle of poor sleep.
Older kids and teens
Older kids and teenagers almost never get enough sleep. It’s important to help them go to bed early whenever possible. If feasible, have them start their day later in the morning or sleep in as much as their schedule allows. This adjustment can help in aligning with teenage circadian rhythms, which naturally prefer later bedtimes and wake-up times.
Sleep environments for all ages
No matter how old you are, having a good sleep environment is key to getting good rest, says Dr. Meade. To help with this she suggests:
- Making sure the room is very dark.
- Using white noise to help block out noises that might wake you up.
- Keeping it cool; the room should be between 68F and 72F.
Watch this short video to learn more from Dr. Meade about how to make sure your kids get the rest they need to stay healthy and happy.
Learn more and find a physician or advanced practice clinician (APC)
If you have questions about vaccinations or your child’s wellness health, Swedish Pediatrics can help. If your kids aren’t up to date on immunizations, particularly the measles vaccine, call their pediatrician today to schedule a visit.
You can contact Swedish Primary Care to schedule an appointment with a primary care physician or advanced care clinician. If you or a child has symptoms, you can connect virtually with a member of your care team who can review the symptoms, provide instruction and follow up as needed. With Swedish ExpressCare Virtual you can receive treatment in minutes for common conditions such as colds, flu, urinary tract infections, and more. If you don’t have a doctor, use our provider directory to find a specialist or primary care physician near you.
Information for patients and visitors
Additional resources
Whooping cough is making a comeback. Here’s what you should know.
Vaccinations help your kids stay healthy now and in the future
Growing Up Safely: Immunizations + Health | Talk with a Doc Podcast
Kids and screen time: How much is too much?
This information is not intended as a substitute for professional medical care. Always follow your healthcare professional's instructions.
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