Children and Sleep: The Foundation of Well-Being and Happiness

Sleep is one of the fundamental components of a child’s well-being, but it is often overlooked in the hustle and bustle of modern life. Busy schedules, digital devices, the pressure of studying, and irregular routines—all of these mean that many children today are not getting the adequate sleep they need for their growth and mental development. Even though we consciously think about food, play, and study—sleep silently and profoundly affects the physical and mental development of every child.

Understanding why sleep is so important and how to protect it can make a big difference in a child’s life. Recent research is proving how deeply involved sleep is in children’s overall development, making the development of healthy sleep habits one of the most important decisions parents can make.

Why sleep is so important for children

1. Essential for physical growth and recovery

Children are constantly growing, and most of that growth occurs during sleep. During the deep stages of sleep, growth hormone is released in the body, which plays an important role in the development of bones, muscles, and tissues. At the same time, sleep strengthens the body’s immune system. Lack of adequate and restorative sleep disrupts the body’s repair and reconstruction process.

2. Very important for brain development and learning

During sleep, the child’s brain organizes the information learned during the day, stores it, and creates new neural connections. Whether the child learns new words, practices math, or acquires a new skill—sleep is essential for permanently embedding them in memory.

Children who sleep well usually—

• Can maintain good attention in school
• Are good at solving problems
• Have good memory
• Can think creatively

On the other hand, if there is not enough sleep, attention problems, forgetfulness, and slow reactions can occur.

3. Develops mental and behavioral stability

Children are emotionally sensitive, and lack of sleep makes it more difficult for them to control their emotions. Adequate sleep helps children stay calm, patient, and mentally stable. Lack of sleep can lead to—

• Irritability and mood swings
• Difficulty managing stress
• Frequent tantrums
• Problems with social interaction
• Behavioral restlessness or overexcitement

In many cases, behavioral problems are significantly reduced when sleep is adequate.

How many hours of sleep are necessary for children?

According to general guidelines from experts—

• Toddlers (1–2 years): 11–14 hours
• Preschoolers (3–5 years): 10–13 hours
• School-age children (6–12 years): 9–12 hours
• Teenagers (13–18 years): 8–10 hours

Unfortunately, many children—especially school-age children and adolescents—are not getting this amount of sleep.

Not just the time, but the quality of sleep is also important

No matter how many hours of sleep a child gets, if it is repeatedly interrupted or not deep, the child’s brain and body cannot recover properly.

Good sleep is usually—

• Continuous
• Deep and restorative
• Occurs at regular times
• Follows a calm routine

A regular daily routine helps keep the child’s internal clock (biological clock) accurate.

Causes of sleep disruption in children

1. Excessive screen time

The blue light from screens reduces the release of melatonin, resulting in delayed sleep.

2. Irregular bedtime

Irregular bedtime disrupts the sleep rhythm.

3. Stress or excessive excitement

Too much activity or study pressure at the end of the day prevents the brain from calming down.

4. Environmental disturbances

Noise, bright light, uncomfortable bedding, or temperature can disrupt sleep.

5. Health issues

Allergies, asthma, sleep apnea, or anxiety can affect sleep.

Ways to ensure healthy sleep for your child

1. Create a specific, calm bedtime routine

Such as—

• Bath
• Storytelling
• Dim lighting
• Calm environment

2. Create a sleep-friendly room

The room should be—

• Calm
• Dark or dimly lit
• Cool and comfortable
• Screen-free

3. Create a habit of going to bed and waking up at the same time every day
4. Stop using screens an hour before bed
5. Keep children active during the day
6. Seek expert help if sleep problems continue

What recent scientific research says

Recent studies have shown that sleep has a profound impact on a child’s development.

Brain development

Large-scale studies have shown that children who regularly get enough sleep have better memory, decision-making, and emotion control. Insufficient sleep can reduce the density of gray matter in these areas.

Emotional health

Lack of sleep disrupts the regulation of cortisol (the stress hormone). As a result, children feel more stressed, cry easily, or become anxious.

Physical and metabolic health

Not getting enough sleep disrupts the hormones that control appetite. As a result, children tend to crave high-calorie foods and are at an increased risk of weight gain.

Quality of life

A review of multiple studies has found that poor sleep quality affects a child’s overall quality of life—physical well-being, mental health, social relationships, and school performance.