Patient Education Library
Designed for both clinicians and the general public, these handouts provide practical, evidence-informed guidance that blends conventional medicine with complementary strategies. Within each handout you have the option to share or download a PDF.
Healthy Sleep Habits for Children and Teens
WHY SLEEP MATTERS
Sleep is essential for your child’s mental, physical, and emotional health. Poor sleep can affect behavior, learning, mood, and overall well-being. If you’re concerned about your child’s sleep, seek out a health professional.
RECOMMENDED SLEEP BY AGE
(According to the American Academy of Sleep Medicine)
- Infants (0–12 months): 12–16 hours
- Toddlers (1–2 years): 11–14 hours
- Preschoolers (3–5 years): 10–13 hours
- Children (6–12 years): 9–12 hours
- Teens (13–18 years): 8–10 hours
COMMON SLEEP PROBLEMS
- Trouble falling or staying asleep
- Daytime sleepiness
- Nightmares or sleep terrors
- Bedwetting, teeth grinding
- Snoring or mouth breathing
- Sleepwalking or talking
- Reversed sleep schedule (awake at night, tired by day)
Most problems can be improved with better sleep routines and reduced anxiety around bedtime.
NIGHTMARES VS. SLEEP TERRORS
- Nightmares: Scary dreams that your child remembers. Try calming bedtime routines, dream catchers, or talking about the dream.
- Sleep Terrors: Screaming, confusion, and no memory afterward. Usually begin between ages 4–12. May run in families and need specialist support.
TEEN SLEEP CHALLENGES
Teens often stay up late and sleep during the day. This is partly due to natural shifts in their biological clock, but it can be worsened by:
- Anxiety, depression, PTSD
- ADHD or substance use
- Too much screen time or poor sleep habits
TIPS FOR BETTER SLEEP
- Keep a consistent sleep/wake schedule (even on weekends)
- Build a calming bedtime routine
- No exercise within 3–4 hours of bedtime
- Avoid caffeine, energy drinks, alcohol, and nicotine
- No screens 1 hour before bed
- Keep the bed for sleep only (no homework, eating, or TV)
- Keep the bedroom cool, dark, and quiet
- If not asleep in 20 minutes, do a quiet activity, then try again
- Avoid daytime naps if possible
WHEN TO SEE A DOCTOR
Talk to your pediatrician or a sleep specialist if your child has:
- Loud snoring or mouth breathing (possible sleep apnea)
- Restless legs (possible low iron)
- Constant sleepiness despite enough sleep (possible sleep disorder)
- Ongoing sleep issues linked to mental or physical health
Adapted from AACAP (American Academy of Child and Adolescent Psychiatry) website
Disclaimer: Information provided is for general informational purposes only and is not a substitute for professional medical advice, nor does it establish a doctor-patient relationship. Always seek the advice of your qualified health provider. We assume no responsibility for errors or omissions in the content.
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