When a child cannot fall asleep, wakes up too early, or has nightmares during the night, how does this affect their development? How long should nighttime sleep last? Does increased physical activity help sleep?

Children who don’t get enough sleep may show behaviors different from adults. Signs of insufficient sleep may include hyperactivity, uncontrolled behaviors, difficulty concentrating, forgetfulness, emotional instability, and stagnant weight. (Note: Not all attention problems in children stem from sleep issues. If there are concerns, please consult relevant professionals.)

Below are three common principles for addressing children’s sleep problems:

1. A Regular and Consistent Sleep Routine Is the First Priority

• Step 1: Set an appropriate bedtime. If the child has already been attending school, calculate bedtime by subtracting the recommended total sleep hours (see Point 2) from the required morning wake-up time.
  Example: If you want your child to sleep 11 hours per day and wake up at 7 a.m., and the child already has a regular 2-hour nap at preschool, then the ideal bedtime would be 10 p.m.

• Step 2: Set a consistent morning wake-up time.
• Step 3: Decide whether a nap is necessary.

2. Total Sleep Duration Varies by Age and Should Be Adjusted to the Child’s Development stage and Individual Characteristics

According to the American Academy of Sleep Medicine (AASM), the recommended total sleep time (including nighttime sleep and daytime naps) is:

• Newborns (0–3 months): No specific recommendation; typically 14–17 hours per day.
• Infants (4–12 months): 12–16 hours per day.
• Toddlers (1–2 years): 11–14 hours per day.
• Preschoolers (3–5 years): 10–13 hours per day.
• School-age children (6–12 years): 9–12 hours per day.
• Adolescents (13–18 years): 8–10 hours per day.

3. The Impact of Physical Activity on Children’s Sleep

For preschoolers, appropriate levels of physical activity can help children fall asleep more easily, increase deep sleep (important for growth and development), and improve overall sleep quality.
So how much activity is recommended? The American Academy of Pediatrics (AAP) suggests age-specific activity levels:

Importance: Avoid vigorous physical activity within 2 hours before bedtime (based on the planned bedtime from Point 1). Excessive exercise close to bedtime may cause overtiredness, sleep disruption, or heightened excitement and anxiety.

In addition to physical activity, screen time (TV, tablets, smartphones) is another hidden factor that can interfere with children’s sleep.

Since children’s sleep is influenced by multiple biological, psychological, and environmental factors, if sleep problems persist, please consult a physician, clinical psychologist, or other qualified professionals for individualized advice and support.

Note 1: Adapted and translated from the American Academy of Pediatrics website: HealthyChildren.org – Making Fitness a Way of Life