H.A.B.I.T.S.
S
Sufficient Sleep
The Brain's Nightly Recharge
During sleep, the brain consolidates memories, clears toxins, and releases growth hormone. Children who sleep well literally grow smarter overnight.
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Start the Power-Down Hour: no screens 60 minutes before bed.
What to do at every age
0 to 1 year
- Newborns need 14 to 17 hours total across day and night
- Safe sleep: on back, firm surface, no loose bedding
- Watch for sleep cues: yawning, eye rubbing, fussiness
1 to 3 years
- 12 to 14 hours including daytime nap
- Consistent bedtime between 7 and 8 PM
- White noise helps smooth transitions to sleep
3 to 6 years
- 10 to 13 hours per night; daytime nap becomes optional after 4
- Bedtime wind-down routine: 20 to 30 minutes
- Cool, dark room: 18 to 20 degrees Celsius is optimal
6 to 12 years
- 9 to 11 hours is non-negotiable for this age
- No devices in the bedroom — even when "turned off"
- Magnesium-rich foods support sleep quality: nuts, seeds, leafy greens
12 to 16 years
- 8 to 10 hours; teens are biologically wired to sleep later
- Advocate for later school start times when possible
- Consistent weekend schedule prevents the Monday fatigue cycle