Sleep and Health
Adequate sleep contributes to overall health and well-being. Children and adolescents who do not get enough sleep have a higher risk for many health problems, including obesity, diabetes, poor mental health, and injuries. They are also more likely to have attention and behavior problems, which can contribute to poor academic performance in school. Students should get the proper amount of sleep at night to help stay focused, improve concentration, and improve academic performance.
How much sleep you need changes as you age.
| Age Group | Recommended Hours of Sleep Per Day | |
| Newborn | 0–3 months | 14–17 hours (National Sleep Foundation) |
| Infant | 4–12 months | 12–16 hours per 24 hours (including naps) |
| Toddler | 1–2 years | 11–14 hours per 24 hours (including naps) |
| Preschool | 3–5 years | 10–13 hours per 24 hours (including naps) |
| School Age | 6–12 years | 9–12 hours per 24 hours |
| Teen | 13–18 years | 8–10 hours per 24 hours |
| Adult | 18–60 years | 7 or more hours per night |
| 61–64 years | 7–9 hours | |
| 65 years and older | 7–8 hours |
Although the amount of sleep you get each day is important, other aspects of your sleep also contribute to your health and well-being. Good sleep quality is also essential. Signs of poor sleep quality include not feeling rested even after getting enough sleep, repeatedly waking up during the night, and experiencing symptoms of sleep disorders (such as snoring or gasping for air). Improving sleep quality may be helped by better sleep habits or being diagnosed and treated for any sleep disorder you may have.
Insufficient Sleep Among Students
The data from the 2015 national and state Youth Risk Behavior Surveys, a CDC study, shows that a majority of middle school and high school students reported getting less than the recommended amount of sleep for their age.
What Schools Can Do
Provide Sleep Education
Schools can add sleep education to the K–12 curriculum to help children and adolescents learn why sleep is important to maintain a healthy lifestyle. Lessons in sleep patterns and sleep disorders, snoring, drowsy driving, and insomnia are among topics teachers can cover in the classroom to help students develop healthy sleep habits.
Sleep education programs in school may result in significantly longer weekday and weekend total sleep time and improved sleep hygiene (habits that support good sleep) after completion. However, more research is needed to determine how best to maintain these improvements long term. One possible strategy is to incorporate refresher sessions for students.
Review School Start Times
The combination of late bedtimes and early school start times results in most adolescents not getting enough sleep. In recent years, evidence has accumulated that later school start times for adolescents result in more students getting enough sleep.
School officials can learn more about the research connecting sleep and school start times. School districts can support adequate sleep among students by implementing delayed school start times as recommended by the American Academy of Pediatrics (AAP), the American Medical Association, and the American Academy of Sleep Medicine.
Tips for Better Sleep
Good sleep habits (sometimes referred to as “sleep hygiene”) can help you get a good night’s sleep.
Some habits that can improve your sleep health:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends
- Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
- Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom
- Avoid large meals, caffeine, and alcohol before bedtime
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
What Parents Can Do
- Model and encourage habits that help promote good sleep. Setting a regular bedtime and rise time, including on weekends, is recommended for everyone—children, adolescents, and adults alike. Adolescents with parent-set bedtimes usually get more sleep than those whose parents do not set bedtimes.
- Dim lighting. Adolescents who are exposed to more light (such as room lighting or from electronics) in the evening are less likely to get enough sleep.
- Implement a media curfew. Technology use (computers, video gaming, or mobile phones) may also contribute to late bedtimes. Parents should consider banning technology use after a certain time or removing these technologies from the bedroom.
Infant Sleep and Safety
There have been dramatic improvements in reducing baby deaths during sleep since the 1990s, when recommendations were introduced to place babies on their back for sleep. However, since the late 1990s, declines have slowed. Other recommended safe sleep practices today include eliminating hazards, such as keeping blankets, pillows, bumper pads, and soft toys out of the sleep area. Recommendations also include room sharing but not bed sharing. These practices can help lower the risk of sleep-related infant deaths, including sudden infant death syndrome (SIDS), accidental suffocation, and deaths from unknown causes. Not all caregivers follow these recommendations.
Caregivers can:
- Place babies on their back for every sleep.
- Room share, but not bed share with babies.
- Keep soft bedding such as blankets, pillows, bumper pads, and soft toys out of their baby’s sleep area.
- Learn about safe sleep practices for your baby and talk to your healthcare provider.
