Getting enough sleep is crucial for a child’s health, development, and overall well-being. According to the American Academy of Pediatrics (AAP), children between 6 and 12 years old need 9-12 hours of sleep per night, while teenagers need 8-10 hours per night. So is 7 hours of sleep enough for a child? The short answer is – it depends on the child’s age.
How much sleep do kids need?
The National Sleep Foundation recommends that:
- Infants 4-12 months need 12-16 hours per day (including naps)
- Toddlers 1-2 years old need 11-14 hours per day (including naps)
- Preschoolers 3-5 years old need 10-13 hours per day (including naps)
- Children 6-12 years old need 9-12 hours per day
- Teens 13-18 years old need 8-10 hours per day
So the recommended amount of sleep varies based on a child’s age. Seven hours would not be enough for infants, toddlers, or preschool-aged children according to these guidelines. However, 7 hours may be borderline appropriate for some pre-teen and teenage children.
Importance of sleep for kids
Sleep is vital for a child’s physical health and development. When children don’t get enough quality sleep, it can negatively impact:
- Growth and development – Growth hormones are released during deep sleep.
- Immune system – Sleep deprivation can make kids more prone to illness.
- Heart health – Lack of sleep is associated with increased risk of high blood pressure, obesity, and other cardiovascular problems later in life.
- Mental health – Sleep is important for cognitive function, learning, memory, and emotional regulation.
In addition to physical health benefits, sleep allows children’s brains to consolidate memories and learning from the day. Getting insufficient sleep can lead to difficulties with:
- Learning and memory
- Problem-solving
- Attention, concentration and focus
- Impulse control and behavior
- Mood regulation and mental health
Is 7 hours enough for pre-teens and teens?
For pre-teens and teenagers, getting 7 hours of sleep a night may be borderline adequate in some cases. The ideal amount is still 9-10 hours per night for ages 6-13 and 8-10 hours per night for ages 14-17. However, for teens on the older end of the spectrum who have later school start times, 7 hours may not necessarily impair health and functioning.
According to one research study published in the CDC journal Preventing Chronic Disease, the percentage of U.S. teens aged 14-17 who get 7 hours of sleep per night is:
| Hours of Sleep Per Night | Percentage of Teens |
|---|---|
| 7 hours | 16.5% |
| 8 hours | 34.7% |
| 9 or more hours | 18.9% |
So while a sizeable percentage of teens do regularly get 7 hours of sleep, the majority still get 8 hours or more per night.
Experts caution that getting insufficient sleep can negatively impact:
- Academic performance – sleep is vital for memory consolidation and learning
- Sports performance – reaction time, coordination, and athletic performance suffers with inadequate sleep
- Drowsy driving – teens are at very high risk when sleep deprived
- Behavior issues – lack of sleep linked to difficulties with mood, impulse control, and emotional regulation
While some teens may do reasonably well with 7 hours of sleep, it is still less than the 8-10 hours per night that is recommended for optimal health, safety and functioning.
Tips for making sure kids get enough sleep
If your child is regularly getting less than the recommended amount of sleep for their age, there are steps you can take to help them get the sleep their body needs:
- Set a consistent bedtime and wake time – having a regular sleep schedule is key
- Limit screen time before bed – turn off TVs, phones, tablets and computers 1-2 hours before bedtime
- Avoid caffeine, especially later in the day
- Make sure bedrooms are quiet, cool and dark – optimal sleep conditions
- Establish a calming pre-bed routine – take a bath, read a book, listen to music
- Get regular physical activity – but not too close to bedtime
- Talk to a pediatrician if sleep problems persist – underlying issues may need treatment
Getting adequate, high-quality sleep ensures kids are at their physical, cognitive and emotional best. While an occasional late night may not be an issue, regularly not getting the recommended hours of sleep can impair a child’s health, safety and well-being. If your child is consistently not getting enough sleep, consulting a pediatrician is advisable.
Frequently Asked Questions
How many hours of sleep do pediatricians recommend for children?
Pediatricians recommend the following sleep guidelines based on age:
- Infants 4-12 months: 12-16 hours per day including naps
- Toddlers 1-2 years: 11-14 hours per day including naps
- Preschoolers 3-5 years: 10-13 hours per day including naps
- Children 6-12 years: 9-12 hours per day
- Teens 13-18 years: 8-10 hours per day
At what age can a child start sleeping through the night?
Most infants are capable of sleeping through the night, defined as 6-8 hour stretch without feedings, around 3-4 months of age. However, every baby is different. Premature infants or those with medical issues may take longer to sleep through the night. By 6 months, over 50% of infants sleep through the night but some may not until 9-12 months, which is still considered normal by pediatricians.
What are signs my child is not getting enough sleep?
Some signs your child may not be getting adequate sleep include:
- Difficulty waking in the mornings
- Falling asleep during school
- Poor concentration and focus
- Moodiness, behavioral issues
- Decreased academic performance
- Increased illness
- Changes in appetite
- Lack of energy, fatigue
How can I improve my child’s sleep habits?
Tips for improving children’s sleep habits include:
- Setting a consistent bedtime and wake time
- Following a relaxing pre-bed routine
- Limiting screen time before bed
- Making sure the sleep environment is cool, quiet and comfortable
- Avoiding caffeinated beverages in the evening
- Scheduling time for physical activity during the day
- Using white noise or a sound machine if the child’s bedroom is noisy
What should I do if my child regularly struggles to get enough sleep?
If a child consistently struggles with getting adequate sleep, it is recommended parents consult their pediatrician. The doctor can check for any underlying physical or mental health issues contributing to sleep problems. Pediatricians can also offer sleep training tips tailored to the child’s needs or recommend seeing a pediatric sleep specialist for additional guidance.
The risks of inadequate sleep in children
When children and teens do not get enough quality sleep, it can put their health and development at risk in several ways:
- Impaired brain function and development – Lack of sleep impairs cognition, memory, learning, concentration and mood.
- Weakened immune system – Sleep deprivation is linked to increased susceptibility to infections and illness.
- Higher obesity risk – Insufficient sleep is associated with weight gain and obesity in children.
- Greater risk of chronic diseases – Lack of sleep linked to higher risk for conditions like heart disease, diabetes and hypertension later in life.
- Safety issues – Sleep loss raises the risk of accidents and injuries. Drowsy driving crashes are also a major risk for teens.
- Behavioral, social and emotional problems – Insufficient sleep causes difficulties with mood, motivation, judgment and mental health.
- Lower academic achievement – Sleep is vital for learning, memory and academic success.
How to know if your child is getting high-quality sleep
In addition to making sure kids get enough sleep duration, it’s also important that children get high-quality, uninterrupted sleep cycles. Signs your child is getting restorative sleep include:
- Waking up naturally in the morning without difficulty
- Going to bed at roughly the same time each night
- Not needing daytime naps past the age of 5-6 years
- No loud snoring, breathing issues or excessive restlessness during sleep
- Not feeling drowsy during the daytime
- Being able to focus and pay attention during the day
- Avoiding irritability, hyperactivity or oppositional behavior related to overtiredness
High quality sleep in childhood leads to better health, academic performance, psychosocial functioning and quality of life both now and in the future.
Setting healthy sleep habits for life
Childhood is a crucial time to establish healthy sleep habits that will benefit kids both now and as adults. Parents can help children develop good sleep hygiene by:
- Being consistent with bedtime and wake time, including on weekends
- Having a relaxing pre-bed routine like taking a bath and reading
- Making sure the sleep environment is dark, quiet and cool
- Limiting caffeine intake, especially later in the day
- Restricting screen time before bedtime
- Scheduling time for daily physical activity
- Modeling good sleep behaviors as a parent
Establishing these habits early on can ensure children get the sleep their growing bodies and brains need. It also helps avoid sleep issues and defaults to poor sleep hygiene later in life. Consult your pediatrician if you have any concerns about your child’s sleep.
Common sleep challenges in children
Some common sleep issues parents may encounter in children include:
- Bedtime resistance – Child refuses to go to bed or stalls at bedtime with requests for water, stories, etc.
- Sleep anxiety – Child has anxiety or nightmares around falling asleep.
- Delayed sleep phase – Child has biological preference for staying up very late and sleeping late into the morning.
- Sleepwalking – Child gets up and walks around while asleep.
- Sleep talking – Child talks during sleep.
- Nighttime enuresis – Child wets the bed while asleep.
- Sleep disordered breathing – Snoring, mouth breathing or apnea episodes during sleep.
- Periodic limb movement disorder – Involuntary limb jerking during sleep.
Parents should discuss any concerning sleep behaviors with the child’s pediatrician. Underlying issues like anxiety, ADHD or sleep apnea may be impacting their sleep. The doctor can suggest treatment options to help improve sleep quality.
Creating a sleep-friendly environment
Optimizing the sleep environment can help improve children’s sleep quality. Recommendations include:
- Cool room temperature – around 65 degrees Fahrenheit
- Minimal noise – use a sound machine or white noise if needed
- Complete darkness – invest in room darkening shades or an eye mask
- Comfortable bed and bedding
- Avoiding screens or excessive stimulation before bed
- Using a consistent pre-bedtime routine
- Keeping electronics like phones out of the bedroom
Making the bedroom a relaxing oasis for rest can help both kids and adults get their best sleep.
Sleep tips for school-aged children
Here are some tips to help promote healthy sleep for school-aged children (6-12 years old):
- Stick to a regular bedtime and wake time, even on weekends
- Make sure the bedroom is quiet, dark and cool
- Limit screen time for 1 hour before bedtime
- Read before bed instead of screens
- Ensure your child gets regular physical activity and time outdoors
- Serve dinner earlier in the evening and avoid sugary snacks before bed
- Have a soothing, consistent bedtime routine
- Use blackout curtains or an eye mask if morning light disrupts sleep
- Avoid caffeinated drinks, especially after 4 p.m.
Good sleep during the school years provides the rest children need to grow, thrive and do their best academically.
Helping teens get more high-quality sleep
Here are tips parents can use to help teens get enough sleep:
- Set a technology curfew 1 hour before bedtime
- Avoid letting teens nap after school
- Make sure teens avoid caffeine after 4 p.m.
- Have set bedtimes and wake times, including weekends
- Encourage teens not to sleep in more than 1-2 hours on weekends
- Dim lights in the evenings and keep the bedroom completely dark
- Get teens to avoid rigorous exercise within 3 hours of bed
- Talk to schools about adjusting start times to later in the morning
- Suggest listening to relaxing music or podcasts before bed
- Consider a white noise machine to block disruptive noise
Adequate sleep can help teens perform better in school, sports and all areas of life.
Conclusion
Getting sufficient high-quality sleep is absolutely essential for the health, safety and well-being of growing children. While an occasional late night may not cause harm, regularly not getting 7-11 hours of sleep (depending on age) can impair kids’ development, academics, mental health, and overall functioning. Establishing healthy sleep habits early on positions children for better sleep as adults. If you have concerns about your child’s sleep behaviors or quality, consult your pediatrician for guidance.
