World Sleep Day: India is the second sleepiest country in the world. Indian children suffer from chronic sleep deprivation, partly due to the late-night culture prevalent in households.
These late bedtimes, combined with the natural early wake times of babies and toddlers, and then the pressures of school, result in children hoarding very little of the precious commodity that is sleep.
Teenagers bear most of the modern lifestyle. They experience a biological change in their circadian rhythm (day/night clock) where the body expects them to fall asleep later and wake up later. Their bodies release melatonin, the sleep hormone, two hours later than most adults. So teenagers who struggle to wake up in the morning or sleep in on the weekends may not just be “lazy” or routinely poor.
According to infant and child sleep experts, here’s is the recommended sleep hours for children of different age groups.
World Sleep Day- Recommended sleep hours
- Newborns (0 to 3 months): 17-18 hours
- Babies (4 to 12 months): 14-16 hours
- Toddlers (1 to 3 years): 12 to 13.5 hours
- Preschoolers (4 to 6 years): 12 hours
- Young children (7 to 10 years): 10 to 11 hours
- Tweens and teens: 9 to 10 hours
Ways of perfect bed routine
Infant and child sleep expert, Himani Dalmia also lists few ways of perfect bed routine. Check it out in her post.
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According to her, studies have shown that maternal emotional availability at bedtime is a predictor of good quality night sleep for babies (Teti et al, 2010).
She also writes, “a bedtime routine cannot REPLACE good sleep management, as a bedtime routine cannot work at the biological level of sleep. So, a good sleep schedule, sleep environment and all the other puzzle pieces need to be in place as well.”
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