Sleep is one of the most important — and often overlooked — parts of your child’s health. Whether you’re parenting a toddler who resists bedtime or a teen who stays up too late, understanding healthy sleep habits can make a world of difference.
At Park Pediatrics, we often hear questions like:
“How much sleep does my child need?”
“Why won’t my teen fall asleep until midnight?”
“Is it okay to use melatonin?”
Here’s what you need to know:
How Much Sleep Do Kids and Teens Need?
- Toddlers (1–2 years): 11–14 hours (including naps)
- Preschoolers (3–5 years): 10–13 hours
- School-aged children (6–12 years): 9–12 hours
- Teens (13–18 years): 8–10 hours
Unfortunately, many kids — especially teens — aren’t getting enough. Poor sleep can lead to mood swings, trouble focusing in school, hyperactivity, and frequent illnesses.
What Is Sleep Hygiene?
“Sleep hygiene” refers to the healthy habits and routines that promote good sleep. Here are some of our favorite tips:
- Set a regular bedtime and wake time, even on weekends
- Turn off screens at least 1 hour before bed
- Create a calm, predictable bedtime routine
- Keep bedrooms dark, cool, and quiet
- Avoid caffeine and sugary snacks after lunch
Why Screen Time Matters
Phones, tablets, and TVs emit blue light that can delay the release of melatonin — the body’s natural sleep hormone. That’s why we recommend limiting screen use before bedtime and keeping devices out of the bedroom overnight.
What Is Melatonin, and When Is It Released?
Melatonin is a hormone that helps our bodies feel sleepy. It’s naturally released by the brain in response to darkness, usually around 8–9 PM. But when kids use screens late into the evening, melatonin release is delayed — making it harder to fall asleep.
If your child is having sleep trouble, try dimming the lights and powering down screens an hour before bed to support their natural melatonin rhythm.
Why Teens Stay Up Late
It’s not just “bad habits” — teens’ internal clocks naturally shift later during puberty. This biological change, combined with early school start times and late-night homework or screen use, creates a perfect storm for sleep deprivation.
Encourage your teen to:
- Stick to a consistent sleep schedule
- Avoid screens in bed
- Practice relaxation strategies like journaling or deep breathing
When to Talk to Your Pediatrician
Let us know if your child:
- Snores loudly or gasps during sleep
- Has trouble staying awake during the day
- Experiences frequent nightmares or sleepwalking
- Still struggles despite a healthy routine
These may be signs of underlying sleep disorders or anxiety — and we can help.
We’re Here for Your Family
Sleep affects everything from behavior to learning to long-term health. If your child is struggling, don’t hesitate to reach out.
Watch our full YouTube video on this topic here:
Dr. Lavanya Sithanandam
Medical Director, Park Pediatrics
