Why Is Sleep So Important for Children?

Between school, therapy appointments, sports, activities, homework, playtime, family time, and everything else packed into a child’s day, kids are busy! Their bodies and brains are constantly taking in new information, practicing new skills, moving, communicating, problem-solving, and growing. That’s why one of the most important parts of a child’s daily routine is also one of the simplest: getting enough sleep.

Sleep is much more than a time when your child’s body “turns off” for the night. While children sleep, their bodies and brains are busy recovering from the day and preparing for the next one. Healthy sleep supports physical health, attention, memory, learning, emotional regulation, behavior, and overall well-being.

In fact, the American Academy of Sleep Medicine reports that regularly getting the recommended amount of sleep is associated with better attention, behavior, learning, memory, emotional regulation, quality of life, and physical and mental health.

For growing children, sleep truly is an important part of helping them grow, stay healthy, learn, play, and thrive.

Sleep Helps Little Bodies Grow

Children’s bodies are constantly growing and developing. From toddlers mastering new movements to school-aged children becoming stronger and more coordinated, their bodies need opportunities to rest and recover. During the day, children may run, jump, climb, write, color, cut with scissors, participate in sports, navigate the playground, practice therapy exercises, and complete dozens of other physical tasks. Sleep gives their bodies an important period of rest and recovery.

Think of sleep as your child’s nightly “recharge.”

When children wake up feeling rested, they may have more energy to participate in the activities that help them continue building strength, coordination, endurance, and independence. That energy matters throughout the entire day. A well-rested child may be better prepared to participate in school, play outside, interact with friends, complete daily routines, and work toward developmental or therapy goals. Healthy sleep is one piece of the larger puzzle that helps growing bodies stay ready for everything childhood brings.

Sleep Supports Learning and Memory

A child’s brain processes an incredible amount of information every day. A preschooler might be learning new vocabulary, practicing how to hold a crayon, remembering classroom routines, and learning how to take turns with friends—all before lunchtime!

An older child may be learning math, reading, writing, navigating friendships, participating in therapy, practicing a sport, and remembering multiple instructions throughout the day. Sleep plays an important role in helping children learn and remember information. The American Academy of Sleep Medicine associates adequate sleep with improved attention, learning, and memory. That means bedtime isn’t simply the end of today’s learning. Sleep helps prepare the brain for tomorrow’s learning, too.

Children who aren’t getting enough sleep may have more difficulty concentrating, staying attentive, remembering information, or participating fully in school activities. The CDC notes that children and adolescents who don’t get enough sleep are more likely to experience attention and behavior problems that can contribute to poorer academic performance.

For families, this is an important reminder that supporting learning doesn’t stop when homework is finished. A healthy bedtime routine can be part of preparing your child for success at school.

Sleep Supports Emotional Regulation

If you’ve ever watched an overtired toddler melt down over the “wrong” color cup—or noticed that an older child becomes especially emotional after staying up too late—you’ve seen how closely sleep and emotional regulation can be connected. Managing emotions requires a lot of work from a developing brain.

Throughout the day, children are expected to handle transitions, follow directions, wait their turn, cope with disappointment, communicate their needs, interact with peers, tolerate frustration, and adjust when things don’t go according to plan. Those skills can become harder when a child is exhausted.

Children who aren’t getting enough sleep may appear irritable, emotional, distracted, impulsive, or unusually active. Some children don’t necessarily look “sleepy” when they’re overtired. Instead, their behavior may change. Healthy sleep gives children an important foundation for managing the demands of their day. The American Academy of Sleep Medicine identifies emotional regulation and behavior among the areas associated with regularly getting sufficient sleep.

Sleep won’t eliminate every difficult moment—and every child has big feelings sometimes—but making healthy sleep a priority can help give children the rest they need to better navigate their day.

Sleep Helps Children Stay Healthy

Sleep is also an important part of children’s overall physical health. The CDC emphasizes that getting enough sleep contributes to children’s overall health and well-being. Insufficient sleep in children and adolescents has been associated with a higher risk of several health concerns, including obesity, type 2 diabetes, poor mental health, and injuries.

Adequate sleep also helps children wake up with the energy they need to be physically active. Whether they’re playing on the playground, participating in PE, riding a bike, swimming, playing soccer, or simply running around the backyard, movement is an important part of childhood. This is why sleep should be considered alongside other healthy habits such as nutritious foods, physical activity, hydration, play, and consistent daily routines. We often focus on what children do during the day to stay healthy, but what happens at night matters, too.

How Much Sleep Does My Child Need?

One of the most common questions parents have is, “How much sleep should my child actually be getting?” The answer changes as children grow. Younger children generally need more sleep, and their recommended daily total may include naps. As children get older, naps usually disappear, but consistent nighttime sleep remains extremely important. According to recommendations from the American Academy of Sleep Medicine and CDC, children ages 1–2 should generally receive 11–14 hours of sleep per 24 hours, children ages 3–5 need 10–13 hours, children ages 6–12 need 9–12 hours, and teenagers ages 13–18 need 8–10 hours.

Here’s an easy guide for families:

Sleep recommendations are based on guidance from the American Academy of Sleep Medicine and CDC.

Building A Healthy Sleep Time Routine

Bedtime doesn’t have to be complicated to be effective. For many children, predictability and consistency are key. Following a similar routine each evening can provide clear signals that daytime activities are ending and it’s time to prepare for sleep.

A simple bedtime routine might look like:

Bath → Pajamas → Brush Teeth → Quiet Activity → Story → Hugs → Lights Out

The exact routine will look different for every family. What matters is creating something that is realistic enough to repeat consistently. Parents can also consider creating a calmer environment as bedtime approaches. Lowering household activity, choosing quiet play instead of highly stimulating activities, and keeping the bedroom comfortable can help establish a transition between the busy day and nighttime.

Screens are another important consideration. The CDC recommends turning off electronic devices at least 30 minutes before bedtime. Families may find it helpful to create a regular place outside the bedroom where tablets, phones, or other devices “go to bed” for the night.

Keeping bedtime and wake-up times relatively consistent can also support healthy sleep habits. While weekends, vacations, special events, and family activities will naturally change routines occasionally, having a predictable schedule most days can help children know what to expect.

What If Bedtime is Difficult?

For some families, bedtime is one of the most challenging parts of the day. A child may resist going to bed, become upset when separating from a parent, have difficulty calming their body, repeatedly get out of bed, or struggle with changes in routine.

Other children may be especially sensitive to things in their sleeping environment, such as sounds, light, clothing, room temperature, or the feeling of bedding. When bedtime becomes difficult, parents can start by looking at the entire evening routine rather than focusing only on the moment the child is expected to fall asleep.

Ask yourself:

• Is bedtime happening around the same time each night?
• Is my child participating in highly stimulating activities right before bed?
• Are screens being used close to bedtime?
• Does my child know what comes next in the routine?
• Is the sleeping environment comfortable and calming for my child?

For some children, a visual bedtime schedule can also be helpful. Pictures showing “bath,” “pajamas,” “brush teeth,” “book,” and “bed” can make the routine easier to understand and more predictable. If your child regularly has significant difficulty falling asleep, staying asleep, seems unusually tired during the day, snores frequently, or you have other concerns about their sleep, talk with your child’s pediatrician or healthcare provider.

Sleep can also be important when thinking about a child’s participation in pediatric therapy.

Sleep and Your Child’s Therapy Goals

Occupational Therapy, Speech Therapy, Physical Therapy, ABA, and Mental Health services all ask children to engage, interact, practice skills, solve problems, communicate, move, and learn. Imagine trying to do all of that after a night of poor sleep!

A tired child may simply have less energy available to participate in challenging activities. That’s why looking at the whole child is so important. For example, an occupational therapist may consider a child’s daily routines, sensory experiences, self-care skills, and participation in activities. A physical therapist may be helping a child build strength, coordination, balance, or endurance. A speech-language pathologist may be working on communication, language, feeding, or other skills. Mental health professionals may support emotional and behavioral well-being.

Sleep doesn’t replace therapy or treatment, but healthy sleep can be an important part of the overall routine that helps children arrive at school, therapy, and daily activities ready to participate.

If you notice that your child is unusually tired during a therapy session or had a particularly difficult night, it’s okay to let your child’s therapist know. Understanding what happened before the session can provide helpful context for the day.

Have questions about your child’s development?

You don’t have to wait until a challenge becomes overwhelming to ask questions. An evaluation can help families better understand their child’s strengths, identify areas where additional support may be beneficial, and determine whether therapy services are appropriate.

Call Therapy Smarts at (919) 378-1340 to learn more about our pediatric therapy services in Durham and Chapel Hill.

Visit therapysmarts.net to learn more. Therapy Smarts — Helping Kids Turn Challenges Into Triumphs for 10 Years!