Sleeping well, night after night
Night is when the essentials happen: growth, memory, recovery. How to set up sleep that lasts, without turning bedtime into a battle of wills.
What happens during the night
Sleep is not a pause. Growth hormone is mostly released during deep sleep, early in the night. The brain, for its part, consolidates overnight what was learned during the day.
How many hours, at what age
The usual guidelines are ten to thirteen hours between three and five years old, naps included, and nine to twelve hours between six and twelve years old.
These are ranges, not norms. A child who wakes up on their own, in a good mood, and gets through the day without a major slump is probably sleeping enough.
Regularity before duration
Going to bed and getting up at steady times, weekends included, helps the internal clock settle. A two-hour shift on Saturday has an effect similar to mild jet lag on Monday morning.
A short, always identical routine — same order, same length, same room — tells the brain that night is beginning. Twenty to thirty minutes are enough.
Screens: a question of light and content
Screen light in the evening delays falling asleep, and the content keeps children alert. Stopping screens an hour before bedtime is the most frequently given recommendation, and the most effective in practice.
Also avoid screens in the bedroom: their mere presence is enough to shorten nights.
- Growth and memory are largely shaped during the night.
- Regular bedtimes matter more than the length of a single night.
- No screens in the bedroom, and screens off an hour before bed.
This information is general in nature and does not replace the advice of a healthcare professional. For any question about your child's health, please consult your doctor or pharmacist.
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