What is the best bedtime schedule for children?

Sleep is very important for everyone, because in life the body may feel very tired due to work, study, etc. At this time, a good sleep will restore physical strength. And through sleep, you also give your body a chance to repair itself. So the question is, if it is a child, what is the best sleep time? If it is an adult, how much sleep time is it?

Optimal sleeping schedule for children:

Newborns (0-3 months): Sleep time range is reduced to 14-17 hours, previously it was 12-18 hours;

Infants (4-11 months): Sleep time range expanded to 12-15 hours, previously 14-15 hours;

Toddlers (1-2 years old): Sleep time range expanded to 11-14 hours, previously 12-14 hours;

Preschool children (3-5 years old): sleep time range expanded to 10-13 hours, previously 11-13 hours;

School-age children (6-13 years old): sleep time range expanded to 9-11 hours, previously 10-11 hours;

Teenagers (14-17 years old): Sleep time range expanded to 8-10 hours, previously 8.5-9.5 hours;

Young adults (18-25 years old, a new age group): sleep time range is 7-9 hours;

Adults (26-64 years old): The sleep time range is still 7-9 hours;

Elderly people (over 65 years old, newly divided age group): sleep time range is 7~8 hours.

How can children sleep better?

1. Help your child develop good sleeping habits early on, which can even start when they are still babies. For example, don't make it a habit to put your baby to sleep with a bottle, or put them to bed while they are still awake.

2. Help them establish regular sleep schedules. When your baby is 3 months old, you can start to help them develop regular sleep habits. For children under 10 years old, they need to make sure they go to bed before 9pm. It was found that children who went to bed after 9pm took longer to fall asleep and tended to wake up more often during the night.

3. Control the light in the child’s room. Melatonin is sensitive to light, and it is an important substance to help humans sleep. Therefore, at night, if you can reduce the light in the child’s room, it will help them get a better sleep.