Is Your Child Getting Enough Sleep?

 Sleep is one of the most powerful — and most overlooked — tools for a child's physical health, mood and school performance. Yet many parents aren't sure exactly how much sleep their child actually needs, or how to tell when a bedtime battle is a phase versus a sign of a real sleep problem. Dr. Irina Trosman shares guidelines, common causes of poor sleep, and practical habits to help kids of all ages get the rest they need.

How many hours of sleep do kids need?

Recommended sleep needs change as children grow. The ranges below provide a helpful guide for most children but are not an exact requirement for every child.

Sleep needs vary from one child to another, so these numbers should be interpreted flexibly rather than as strict rules. What matters most is whether your child is consistently getting enough sleep to wake refreshed, function well during the day, and maintain good physical and emotional health. Regularly falling well below the recommended range may affect mood, learning, attention, behavior and overall health. 

What time should my child go to bed?

Bedtime depends on wake-up time, not just age. Count backward from when your child needs to wake for school, aiming for the recommended sleep range above. If your child consistently wakes on their own, feels rested, and functions well during the day, you've likely found the right schedule—even if it's slightly outside the recommended range. 

Common Factors that Affect Sleep

Puberty shifts the biological clock. As children enter puberty, their internal body clock naturally shifts later, making it harder to fall asleep early even when they're tired. Because puberty often begins during the middle school years, this "night owl" pattern is increasingly seen in younger adolescents, not just high school students. As a result, early school mornings can become a significant source of family stress. 

Screen time keeps the brain awake. Phones, tablets, computers, TVs, and video games can delay sleep by suppressing melatonin, the hormone that signals the body it's time to sleep. More importantly, the content itself—whether it's a game, social media, texting, or videos—keeps the brain engaged and alert, making it harder to wind down and fall asleep. 

Busy schedules squeeze out sleep. Homework, sports, extracurricular activities, jobs, and social commitments often push bedtimes later while school wake-up times stay the same. Over time, this "time crunch" can lead to chronic sleep deprivation. 

Inconsistent sleep schedules confuse the body's clock. Big differences between weekday and weekend sleep times — sometimes called "social jet lag" — can make it harder to fall asleep and wake up on school days. 

Could your child be missing out on sleep?

Children don't always look sleepy when they aren't getting enough sleep. Instead, they may become cranky, hyperactive, or have trouble paying attention. While these signs don'tnecessarily mean your child is sleep-deprived, they are worth discussing with your pediatrician if they are persistent. 

• • Difficulty waking up or extreme grogginess in the morning 
  • Irritability, mood swings or emotional meltdowns 
  • Trouble focusing or a drop in school performance 
  • Falling asleep during the day (car rides, class, homework) 
  • Hyperactivity or impulsivity, often mistaken for ADHD in younger kids 
  • Frequent illness or getting sick more often than usual 

Healthy Sleep Habits for Kids and Teens 

Building better sleep doesn't require an overnight overhaul. The routine doesn't have to be long or elaborate—what matters most is that it's calm and consistent to reduce parental guilt and make it more practical. Dr. Trosman recommends starting with these steps: 

Create a predictable bedtime routine 

Children fall asleep more easily when bedtime follows a familiar pattern. A long routine isn't necessary—the goal is to help your child's brain recognize that sleep is approaching. A calming bedtime routine might include: 

• • Brushing teeth together and putting on pajamas 
  • Reading a book together 
  • Listening to quiet music or telling a story 
  • Spending a few minutes cuddling or talking about the day 

A bath or shower can be relaxing for some children, but it isn't essential. What matters most is doing the same calming activities in the same order each night. 

Give the brain time to wind down 

Sleep doesn't happen like flipping a light switch. Just as adults need time to transition from a busy day, children benefit from a brief "wind-down" period before bed. 

Try to spend the last 20–30 minutes before bedtime doing quiet, relaxing activities. Avoid phones, tablets, computers, video games, and exciting TV shows during this time, as they can make it harder for the brain to settle and fall asleep.

Allow time to adjust 

It can take up to two weeks for the body to adapt to a new sleep schedule. Shift bedtime and wake time gradually rather than all at once, and don't be discouraged if one night's sleep doesn't fix things right away. 

When to Talk to Your Child's Doctor About Sleep 

Occasional bedtime struggles are normal. But consider reaching out to your pediatrician or a sleep specialist if your child: 

• • Snores loudly, gasps, or seems to stop breathing during sleep 
  • Has ongoing difficulty falling or staying asleep despite a consistent routine 
  • Is excessively sleepy during the day despite an adequate bedtime 
  • Experiences frequent nightmares, sleepwalking or other unusual behaviors at night 
  • Shows signs that sleep problems are affecting school, mood or daily functioning 

About the Pediatric Sleep Center at Lurie Children’s

The Sleep Medicine Center at Lurie Children’s provides clinical evaluation, diagnosis and management of children with all forms of sleep disorders. Sleep disorders treated by our staff include sleep-disordered breathing, sleep apnea, nightmares, insomnia, parasomnias, narcolepsy and circadian rhythm disorders. Since its opening in 1995, the sleep specialists have seen more than 5,000 patients, and more than 14,000 patient studies have been conducted.

Learn more about the Sleep Medicine Center.