Sleep and Naps

A Quick Guide

According to the American Academy of Sleep Medicine (AASM), consistently, not getting enough sleep “is associated with attention, behavior, and learning problems, as well as, increased risk of accidents, injuries, hypertension, obesity, diabetes and depression.”

Below are the recommended sleep hours per age group:

• Ages 4-12 months: 12-16 hours (including naps)
• Ages 1-2 years: 11-14 hours (including naps)
• Ages 3-5 years: 10-13 hours (including naps)
• Age 6-12 years: 9-12 hours
• Age 13-18 years: 8-10 hours

It is important to set a bedtime routine:

• Start winding down the day’s schedule as night time approaches.
• Set up an order for night time activities, i.e. set bedtime, taking a bath before bed, etc.
• Encourage looking forward to bedtime, by doing something your child likes, i.e. bedtime story.
• Associate bedtime with sleeping; no eating in bed, no computers/games in bed.
• Keep nighttime conditions consistent – light off or light on, sounds, temperature, etc.

For Babies, Safety First:¹

When you put your baby down to sleep, whether at night or for a nap, the American Academy of Pediatrics recommends the following, to lower the chances of SIDS (sudden infant death syndrome).

• Always place your baby on his or her back for every sleep time.
• Always use a firm sleep surface. Car seats and other sitting devices are not recommended for routine sleep.
• Your baby should sleep in the same room as you, but not in the same bed as you (room-sharing without bed-sharing).
• Keep soft objects or loose bedding out of the crib. This includes pillows, blankets, stuffed animals, bumper pads, etc.
• Do not use wedges and positioners.
• Offer your baby a pacifier at nap time and bedtime.
• Avoid covering your baby’s head or overheating.
• Do not use home monitors or commercial devices marketed to reduce the risk of SIDS.
• Infants should receive all recommended vaccinations.
• Supervised, awake tummy time is recommended every day.
• If you’re pregnant, get regular prenatal care.
• Don’t smoke during pregnancy or after birth.
• Breastfeeding is recommended.

¹Check out healthychildren.org for more information: in English and in Spanish