How much sleep do kids and teenagers need?
Sleep is often the first thing to go when there's homework, sports, friends and screens competing for the evening. But sleep isn't wasted time – it's when the body grows and recovers, and when the brain stores what it learned during the day.
Recommended sleep by age
In 2016, the American Academy of Sleep Medicine published a consensus statement on how much sleep children and teenagers need, on a regular basis, for the best health:
| Age | Hours per 24 hours |
|---|---|
| 3–5 years | 10–13 hours (including naps) |
| 6–12 years | 9–12 hours |
| 13–18 years | 8–10 hours |
Many teenagers get much less than 8 hours on school nights.
Why sleep matters for learning
During sleep, the brain strengthens and organises new memories – a process called consolidation. A review by Susanne Diekelmann and Jan Born describes how sleep after learning helps people keep what they learned. Sleep is part of studying.
Being short of sleep also makes it harder to concentrate, control emotions and think clearly – exactly the skills school asks for.
Tips for better sleep on school nights
- Keep a regular schedule. Going to bed and getting up at about the same time every day – weekends included – helps the body clock.
- Screens off before bed. Phones, tablets and games in bed push sleep back. Charging devices outside the bedroom helps.
- Make the bedroom calm: dark, quiet and cool.
- Watch caffeine. Energy drinks, cola and coffee in the afternoon or evening can make it harder to fall asleep.
- Plan homework earlier. Late-night studying cuts into sleep. Short daily practice spreads the load. How to make a study schedule.
- Wind down. Reading, a shower or quiet music in the last half hour before bed.
When to talk to a doctor
If your child snores loudly, often has trouble falling or staying asleep, or is very sleepy during the day despite enough time in bed, talk to your doctor.
Short practice, more sleep
TONEC STUDY's daily tasks take a few minutes, so practice doesn't have to eat into the evening. Do them after school, and leave the night for sleep.
The research
- Paruthi, S., Brooks, L. J., D'Ambrosio, C., et al. (2016). Recommended amount of sleep for pediatric populations: A consensus statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 12(6).
- Diekelmann, S., & Born, J. (2010). The memory function of sleep. Nature Reviews Neuroscience, 11(2).