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Sleep - Benefits of sleep and 10 tips for good sleep hygiene in children

Sleep is an integral part of our circadian rhythm which has plenty of health benefits. Sleep is utmost important to all the age groups . In this blog we are focusing on sleep in children.

Baby. Riya , 4 year old girl sleeps around 11 PM after her mom comes from work and wakes up at 6 am as her school starts early. It's just 7 hours of sleep she gets. She has less attention span in school and throws tantrums at house which may be due to lack of sleep .

Girl Sleeping on Bed

Let's go through benefits of sleep in children:

1. Promotes Growth in Children:

Growth hormone is secreted by pituitary gland in brain during sleep  which is essential for the child's growth.

2. Improves Immunity :

cytokines are released during sleep which helps in fighting infection and stress. children who sleep for 9 to 10 hours have decreased incidence of illness. If the child has cold, that is reason doctor advice for proper rest and sleep.

3. Improves attention span and learning :

Too little sleep causes the child to be hyperactive and irritated with tantrums which may be misdiagnosed as ADHD(Attention Deficit Hyper Activity Disorder). Studies have shown child who gets proper 10 hours of sleep at night shown increased attention span which helps in creative learning.

4. Reduces risk of childhood obesity :

Sleep helps in relaxation which promotes children to be active in a day thereby burning more calories. also, sleep deprived children eating patterns may be different leading to gaining weight.

5. Avoid accidents :

Proper sleep causes improved attention resulting in reduced incidence of accidents such as falls in children.

Sleep Requirements according to age :
As the age increases , sleep requirement in a day decreases.

Age                 Sleep requirement

0-2 months    -  12-18 hours
3-11 months  -  14 -15 hours
1-3 years       -   12-14 hours
3-5 years       -    11-13 hours
5-10 years     -     10 -11 hours
10-17 years   -    9-10 hours


1. Maintain proper sleep time every day. This ensures quality sleep.

2. Cut down the screen time 2 to 3 hours before sleep.

Boy Watching Video Using Laptop

3. Make sure the room is not brightly lit as it interferes sleep.

4. Give a glass of warm milk with a pinch of turmeric in it. Make sure child brushes or gargles with water after drinking milk for dental hygiene.

Photo of Boy Drinking Glass of Milk

5. Keep all the electronic devices away from child's room. Never charge your phone in the room where the child sleeps.

6. Do not give caffeinated drinks atleast 3 hours before bed time.
Do not give junk and heavy food for dinner.

7. If the child is on certain medications which interfere with sleep consult doctor. 

8. Set up a routine to go to toilet as the last task as it prevents getting up at midnight.

9. Make sure your child gets enough physical activity in a day .

Toddler Playing Soccer

10. You can use positive reinforcement therapy like giving them smileys or stickers for a good night sleep.

Two Yellow Plushtoy on Brown Bench

Conclusion :

''Sleep is the best Meditation." It has alot of healing properties. Let us cultivate good sleeping habits in children so that they continue throughout their life for their physical and mental health. Replace your child watching videos to sleep with stories or soothing music.
Write in your comments, about What is your child's sleeping routine ?
Thank you,

Divya Lokesh.


  1. Hey Divya

    Very informative. My son he is always on mobile phone even before he goes to bed. I read the article before him and told him to follow. Hope he does.

    He sleeps around 11pm and wakes up at 7 am and rushes to school without proper breakfast.

    Thanks for this article

    1. Thanks alot.. Happy to hear that you read out my blog to your son and will be even happier if he follows it..


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