Abstract geometric shapes forming a stylized heart symbol

Sleep. Sueño. Sommeil. Sonno. Ngủ. Сон.

No matter how you say it, sleep is important! But in the United States, 1 in 3 adults does not get enough rest, and over 30% of kids and teens aren’t getting the sleep they need.

Sleep is not just “down time.” It helps your body and mind stay healthy. Good sleep can help your appetite, weight, mood, memory, and even safety. Poor sleep can raise your risk for problems like heart disease, high blood pressure, and accidents.

Woman sleeping peacefully in a cozy bed
Signs You’re Not Getting Enough Sleep
You may be sleep-deprived if you often feel like you could fall asleep when:
Brown wallet with a buttoned flap

Watching TV or reading

Three stacked circles with large surrounding circles

Sitting in traffic

Abstract browns circles intersect creating dynamic pattern

Sitting quietly after a meal

Brown rectangular frame with horizontal lines and rounded corners

Sitting still in a classroom, meeting, or movie​

Why Sleep Matters for Kids

  • Sleep helps the brain learn and remember things.
  • Deep sleep releases growth hormones that help children grow.
  • Children ages 2–6 who get less than 10 hours of sleep have a higher chance of becoming overweight than kids who sleep 11 or more hours.
  • Not getting enough sleep can make kids hungrier, crave more sweets, and overeat.
  • Kids who don’t get enough sleep may be cranky, sad, or have trouble paying attention.

Sleep and Eating Habits

Not getting enough sleep can make you feel hungrier and crave sugary foods and drinks. A study found that kids who slept one hour less than usual ate more added sugar and drank more sweetened drinks.

What you eat also affects how well you sleep:

Woman and child laughing, sharing fruits in kitchen

Eating fiber-rich foods, whole grains, fruits, and vegetables can help you sleep better.

Child feeding woman a piece of food

Eating lots of added sugars and white/refined grains (like white bread, pasta, cookies, or cake) can make it harder to sleep well.

Three abstract circles connected with overlapping stroke lines

Healthy Sleep Habits for Families:

  • Go to bed and wake up at the same time every day.
  • Turn off TVs, phones, and tablets at least 30 minutes before bed.
  • Avoid caffeine in the afternoon.
  • Avoid big meals or alcohol close to bedtime.
  • Eat a healthy diet and move your body each day.
  • Spend time outside—sunlight helps set your body’s sleep clock.

How Much Sleep Is Needed?

Age Hours of Sleep Needed
Newborn
Newborns 0 to 3 months calendar
14-17 hours Newborns 0 to 3 months calendar dots
Infant
Babies 4 to 12 months calendar
12-16 hours Babies 4 to 12 months calendar dots including naps
Toddler
Toddlers 1 to 2 years calendar
11-14 hours Toddlers 1 to 2 years calendar dots including naps
Preschool
Preschoolers 3 to 6 years calendar
10-13 hours Preschoolers 3 to 6 years calendar dots including naps
School
School age 6 to 12 years calendar
9-12 hours School age 6 to 12 years calendar dots
Teen
Teens 13 to 17 years calendar
8-10 hoursTeens 13 to 17 years calendar dots
Adult
Adults 18 to 60 years calendar
7 or more hours Adults 18 to 60 years calendar dots
Sleeping baby in pink onesie with fruit design
Stylized horse head with flowing mane in circle

Encouraging good sleep is one of the best things you can do for your family’s health. It helps kids grow, keeps moods steady, and supports a healthy weight.

Good sleep + Healthy eating + Active play =
A strong foundation for your child’s future.

REFERENCES:

Centers for Disease Control and Prevention. About Sleep. (2024, May 15).
https://www.cdc.gov/sleep/about/index.html#:~:text=Going%20to%20bed%20and%20getting,and%20maintaining%20a%20healthy%20diet.

National Heart, Lung, and Blood Institute. How sleep affects your health. (2022, June 15).
https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects

National Heart, Lung, and Blood Institute. What Are Sleep Deprivation and Deficiency?
(2022, March 24).
https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to,adults%2C%20teens%2C%20and%20children.

National Library of Medicine. Effects of light on human circadian rhythms, sleep, and mood. (2019, August 20).
https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/#:~:text=The%20relative%20contributions%20of%20light,intensities)%20is%20beneficial%20for%20sleep

National Library of Medicine. Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity. (2019, March 19).
https://pmc.ncbi.nlm.nih.gov/articles/pmid/30893841/

National Library of Medicine. Sleep Deprivation and Central Appetite Regulation.
(2022, December 7).
https://pmc.ncbi.nlm.nih.gov/articles/PMC9783730/

National Library of Medicine. Sleep restriction increases the neuronal response to unhealthy food in normal-weight individuals. (2014, March 14).
https://pmc.ncbi.nlm.nih.gov/articles/PMC3883872/#R8

The American Journal of Clinical Nutrition. High glycemic index and glycemic load diets as risk factors for insomnia: analysis from the Women’s Health Initiative. (2020, February).
https://ajcn.nutrition.org/article/S0002-9165(22)01018-8/fulltext

Author: Bridget Swinney MS, RDN, LD