See how kids’ bedtimes evolve with age with our sweet dreams guide
Sleep is essential and more so for kids, as they are developing so fast - this handy guide shows how much kip kids need
WE spend a third of our lives asleep. According to Dreams Beds, the average Brit clocks up seven hours and 35 minutes in bed every night.
Research has shown that sleep lowers blood pressure, regulates the immune system, balances hormones, improves memory and helps to keep our focus sharp.
For kids, sleep is even more important. Studies have revealed that children who get more rest at night perform better at maths, science and reading. Sleeping is essential to a child’s development. Most children need at least nine hours’ sleep every night to be happy and healthy.
Yet 400,000 kids in this country currently do not have a proper bed of their own to sleep in.
They are forced to share with parents, sleep on sofas or even the floor. That’s why The Sun has teamed up with the charity Buttle UK’s Chances for Children campaign, and Dreams Beds, to help solve Britain’s growing bed crisis. Our Beds for Kids campaign will help to donate beds to those kids who do not have one.
In this special four-page pullout, The Sun chats to a sleep expert about your child’s sleep needs, and we answer all your questions on battles over bedtime.
Sleep for ages
WE all need sleep. It’s crucial to the quality of our lives and our wellbeing.
While we rest, our body repairs itself and builds proteins and hormones essential for us to use during the day.
But how much sleep we need and the pattern of that sleep varies from person to person and changes throughout our lives.
Consultant psychologist and sleep expert Chireal Shallow looks at how sleep evolves for your child – from newborn to a nearly independent teen.
They kip most of the time
NEWBORN (0-3 MONTHS)
14-17 hours
YOUR beautiful new baby is asleep more than they are awake.
For the first two years of a child’s life, their brain and body are growing at a rapid rate – more than it will ever grow in the rest of their lifetime.
A newborn baby needs to eat and sleep – this is what keeps them alive.
Most wake every few hours to eat – and 95 per cent cry with a night awakening that will need a parental response.
Tots spend most of their time in light sleep, known as REM.
Their twitching bodies and jerky eye movements are a clear sign of this stage.
A newborn’s sleep cycle is 40 minutes long and they wake regularly.
This is an evolutionary function so that your baby can be roused easily to eat or be alert to danger.
5.1
hours of sleep are lost each night in first year of being a parent – 3,330 hours by time kids turn three
Nod off mainly at night
INFANT (4-11 MONTHS)
12-15 hours
AS your baby becomes older, they will begin to regulate their body rhythms and their busy little minds are learning so much about the world.
Sleep is essential to an infant’s healthy development. They need sleep to absorb language, form attachments and learn behavioural cues.
By this age, their sleeping patterns have changed and most sleep is happening at night.
After six months, new sleep problems may emerge.
Night waking occurs among 50 per cent of children who previously slept through the night.
Most sleep problems in children are temporary and do not have long-lasting side effects.
By nine months, a baby’s sleep cycle has matured and your infant is able to sleep for longer periods.
Learned to self sooth
TODDLER (1-2 YEARS)
11-14 hours
AFTER their first birthday, toddlers sleep for 11 to 14 hours. Their sleep cycle is still just 40 minutes but now they can self-soothe and go back to sleep on their own.
They can cope with less sleep. Instead of having lots of broken periods, one-year-olds enjoy longer runs of deep sleep during the night.
But with more independence, sleep problems such as anxiety arise. Toddlers can start to wake more often in the night, aware they are alone in the dark in a big bed – and some will feel afraid.
Parents need to respond carefully. Nap strikes can occur as toddlers assert themselves, but if they don’t get enough sleep they won’t produce enough sleep-inducing hormones and could become sleep-deprived.
Helping a child calm down before bed is key. Offer carbs and warm milk to encourage a good night’s rest.
63%
of us are unhappy with the amount of sleep we get each night
May want to turn in earlier
PRESCHOOL (3-5 YEARS)
10-13 hours
MOST children at this age will need about 12 hours’ sleep.
As a child gets older, more slow-wave, non-rapid eye-movement sleep occurs earlier in the night, with an increase of REM later.
During the day, a preschooler’s brain is worked constantly as they learn.
You may find their little bodies will become tired more quickly and your child could start asking to go to bed earlier.
Try to keep to your normal bedtime routine. Sleep problems with anxiety can occur as a child becomes more aware of risk and the dangers around them.
Preschoolers are very visual and three-year-olds can start to experience night terrors as they begin to be exposed to more television programmes or books, causing worry.
Night terrors typically show in the first few hours of sleep.
46%
of us manage to get between seven and eight hours of shut-eye a night
Forbid screen at bed
SCHOOL (6-13 YEARS)
9-11 hours
AS your child grows up, they need less sleep. But with their busy social life, exam revision and increasing homework, plus a drama or football class after school, they must not skip sleep.
School-age kids who do can be irritable and have difficulty with memory, attention and reasoning.
Research also shows that kids who don’t have a regular bedtime are more likely to have problems with hyper-activity and bonding with peers.
Children are on the go 24/7, never switching off their computers, endlessly checking phones, in touch with a world that never sleeps. This is having devastating effects on sleep and wellbeing.
Kids should not watch TV or use computers before bed as the bright light emitted suppresses production of melatonin – the major sleep hormone.
Lie-ins may be needed
TEEN (14-17 YEARS)
8-10 hours
YOUR teen’s brain is undergoing huge change during sleep – and they still need more kip than an adult.
The chemical imbalances and changes that occur during adolescence are equivalent to having schizophrenia.
Teens are impulsive and sometimes unable to think rationally or make wise decisions as their brain develops.
They are useless at getting up in the morning, often feeling lethargic.
This is down to a shift in their body clock which means sleep-inducing hormone melatonin will not be released until around 11pm, continuing until 8am.
So your teen finds it hard to switch off until the midnight hours, and even harder to wake in time for school. This is why some schools are considering later start times for teens, to tackle sleep deprivation and improve education.
58%
of kids are more likely to become obese if they fail to get at least eight hours a night
Secrets to good shut-eye
WITH 69 per cent of kids under the age of ten affected by sleep problems, getting enough rest is the key to keeping children happy.
Sammy Margo, author of The Good Sleep Guide For Kids, gives her top tips for helping your child get a good night’s rest.
THINK PINK: Colours have a strong influence on our mood and feelings. While blues and purples can be calming, they can also be cold.
Pinks will soothe and calm, and greens are thought to have a balancing and harmonious effect. The ideal colours to send your child off to sleep peacefully are pale shades of pink and green.
KEEP IT DARK: We sleep better without light. Where possible, prevent natural light from peeking around the blinds or curtains.
Some children may be afraid of the dark so using a green or yellow night light and something that doesn’t shine in your child’s eyes can help.
BANISH SCREENS: Studies show that children who watch TV or play with tablets in their rooms get less sleep, with some even rising earlier in the morning to watch TV at the expense of sleep.
We know that exposure to blue light interferes with the release of your sleepy hormone melatonin, so this can impact on the quality and quantity of your child’s sleep.
Try setting a technology cut-off time and ensure that you limit their screen time.
WEAR WOOL: Although expensive, wool is ideal for bed covers. Its heat-regulating qualities will keep your child warm in cold weather and cool in the heat.
Children sleep better in a cooler room, so aim for around 16-18C. This can help everyone to get a better night’s rest and sleep for longer.
FOOD FOR THOUGHT: To help your child feel ready for sleep, give them a bedtime snack. Porridge contains small amounts of melatonin, the hormone that promotes sleep.
Bananas contain melatonin and serotonin — another the sleep hormone — and muscle relaxant magnesium. Mash them with warm milk and a little honey for a super-sleep combination.
EXERCISE IS KEY: Every child should have 60 active minutes of exercise a day. Divide the time into 15-minute slots throughout the day.
Exercise in the daylight will help your child feel tired at bedtime and sleep well through the night. The combination of exercise and daylight works to regulate the body’s sleep/wake cycle.
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ROUTINE AT THE READY: A bedtime ritual can be hugely effective in making sure your child sleeps well every night.
Children love rhythm and routine. Set aside time for a simple bedtime routine such as a warm, relaxing bath, followed by a bedtime story and a sleep-inducing glass of warm milk.
Then dim the lights and watch as your child glides off into the Land of Nod.