A Good Night, A Great Day: Understanding How Much Sleep Kids Need

The early bird catches the worm.
‘The 5 am Club’ swears by this phrase and insists on waking up early to make a real impact. Waking up on time is the first step to creating a real impact. But does it hold true for children and adults alike?

However, children’s sleep requirements are different from those of adults. Kids need a specialised sleep routine that fulfils their needs for cognitive, physical, and emotional development. Sleep is just as nutritious as food for little ones, and the lack of it can hinder their overall growth.

Sleep interruptions can impact a child’s attention span, behaviour patterns and trigger mood swings. Top pre-nursery schools in Gurgaon emphasise the importance of sleep for a child’s good academic performance & high energy levels at the playground. They encourage parents to establish a healthy routine for their children, enabling them to flourish at school.

But how much sleep do kids need? Sleep requirements for children change as they age. Here is a ‘kids sleep chart by age’ to help you create a personalised sleeping routine.

How Much Sleep Do Kids Need?

• Tiny Toddlers 

Kids aged 1 to 2 years need 11 to 14 hours of sleep 

Toddlers are full of energy. As they learn to walk at this age, their curiosity to explore the surroundings is at its peak. Learning new concepts and ideas keeps their mind stimulated the whole day. 11 to 14 hours of uninterrupted sleep is necessary to meet a toddler’s sleep needs and put their mind and body to rest.

One to two mid-day naps, up to 30 minutes, are also essential for toddlers to restore their energy. As toddlers are prone to overstimulation, a short nap after playtime will help them wind down. Establish a sleep schedule for toddlers that helps them maintain a balance between learning and play. 

• Curious Preschoolers 

Kids aged 3 to 5 years need 10 to 13 hours of sleep 

As kids grow from toddlers to preschoolers, their sleeping patterns and nap times change. They are most active at this age. They begin to develop cognitive abilities, acquire a grasp of language, and form social connections. To keep up with their growth, they require 10 to 13 hours of uninterrupted sleep each night. 

Since preschoolers spend their day exploring and learning, they require one nap a day to replenish their energy. The top pre-nursery schools in Gurgaon have designed a curriculum that balances learning time with rest intervals. A healthy sleep routine at home contributes to a child’s growth & development.

• Young Schoolers 

Kids aged 5 to 8 years need 9 to 12 hours of sleep

Learning advances as a child transitions from preschool to primary school. With the addition of more subjects, extracurricular activities, and the need to unwind and relax, their body’s demand for relaxation also increases. Young schoolers need 9 to 12 hours of uninterrupted sleep, with little to no naps.

A low quality of sleep can hinder a child’s growth. Help them maintain good sleep hygiene to keep their focus sharp and energy high. Sleep promotes cognitive development, physical development, emotional regulation, and immune function in children, making the transition from preschool to school a smooth one. 

How to help children get a good night’s sleep?

• Relaxing bedtime ritual 

A calming activity helps little ones unwind and get ready to sleep before directly jumping to bed. Relaxing rituals will help calm the curious mind of our little one and prepare their body for sleep. Schedule a storytime, a warm bath or brush teeth together before bedtime.  

• Cosy den for deep sleep 

Sleep quality gets highly affected by the surrounding environment. Factors like dim lights, low sound, and moderate temperature ensure the little one is having a quality sleep.

• Active days for restful nights 

The more eventful the day, the more peaceful the nights. Physical activity improves the quality of sleep by reducing stress and regulating body temperature. Encourage your little one to explore, play, and stay active throughout the day so they can sleep soundly all night. 

• A smart power nap

We understand the importance of naptime for preschoolers and toddlers in improving their cognitive function. It proves to be effective when taken in moderation. Power naps should not exceed 20 to 40 minutes, as it hinders their nighttime sleep routine. 

• Consistent sleep routine 

Maintain a healthy sleep cycle by adhering to the ideal sleep time for kids. It is not merely a good habit, but it also improves sleep quality, alertness, and concentration while strengthening the immune system. Sleep is the most important aspect of a healthy and happy life. Beansprouts, one of the top pre-nursery schools in Gurgaon, promotes a structured routine that includes time for both learning activities and rest. They encourage parents to understand the importance of sleep in child development. Because when kids sleep better, they learn and thrive more effectively.