Healthy Kids, Healthy Sleep

5/7/2025

One of the most important, and often overlooked, tools for your child’s academic and physical success and overall well-being is a good night’s sleep.

Why Sleep Matters

“Well-rested children are more alert, focused, and better behaved. They retain information more easily, perform better in school, and are more emotionally resilient. But sleep plays a far greater role than just academic performance — it’s essential for growth, immune function, mood regulation, and long-term health”, says Dr. Terry Bang, a pediatrician at Navarro Pediatrics.

The Real Health Risks of Sleep Deprivation

According to the Centers for Disease Control and Prevention, 6 out of 10 middle schoolers and 7 out of 10 high schoolers don’t get enough sleep. Sleep deprivation in children has been linked to:

• Increased risk of obesity: A recent meta-analysis by the National Institutes of Health found that children who consistently get less sleep than recommended are 89% more likely to become overweight or obese.
• Higher injury rates: Children who sleep less than 10 hours per night are at significantly higher risk for accidents and injuries, according to the NSF.
• Cognitive and mental health issues: Chronic lack of sleep in early childhood has been associated with lower scores on cognitive tests, and teens with persistent sleep issues may struggle with memory, attention, and emotional regulation.

“Sleep-deprived children may not show fatigue like adults. Instead, they may exhibit irritability, hyperactivity, impulsiveness, and mood swings — symptoms that can be mistaken for ADHD,” says Dr. Bang.

How Much Sleep Do Kids Need?

The National Institutes of Health recommends:

• Babies 4 months to 1 year old should sleep 12 to 16 hours per day (For newborns younger than 4 months, sleep patterns vary widely)
• Children 1 to 2 years old should sleep 11 to 14 hours per day
• Children 3 to 5 years old should sleep 10 to 13 hours per day
• Children 6 to 12 years old should sleep 9 to 12 hours per day
• Teens 13 to 18 years old should sleep 8 to 10 hours per day

Getting enough hours is important, but quality sleep matters just as much.

Dr. Bang offers some tips for healthier sleep habits:

1. Create a Consistent Routine
   Establish a relaxing pre-bedtime routine: 15–30 minutes of quiet time, a warm bath, storytime, or calm music can help prepare your child’s body for rest. Aim for the same sleep and wake times every day — even on weekends.
2. Be a Role Model
   Kids are more likely to adopt healthy sleep habits if they see parents prioritizing sleep, too. Stick to a regular bedtime and minimize late-night screen time for the whole family.
3. Don’t Over-Schedule
   Balance school, sports, and extracurriculars with downtime and adequate rest. Too many activities can lead to rushed evenings and missed bedtimes.
4. Make the Bedroom Sleep-Friendly
   Keep the room cool, dark, and quiet. Use blackout curtains if necessary and limit noise disruptions.
5. Cut Back on Screens
   Avoid TV, video games, tablets and phones at least 30 minutes before bedtime. The blue light from screens can interfere with melatonin production and delay sleep. Devices should stay out of the bedroom overnight.

Terry Bang, M.D., is a pediatrician at Navarro Pediatrics-A Part of Navarro Regional Hospital, and is a member of the medical staff at Navarro Regional Hospital. To schedule an appointment for your child, call 903-641-4800 or visit Navarro-Docs.com.

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