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How Much Deep Sleep Do You Need by Age: A Guide for Back-to-School Success
How Much Deep Sleep Do You Need by Age: A Guide for Back-to-School Success

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Key takeaways:

  • Younger children need more sleep, including deep sleep, for brain development.

  • School routines and stress can disrupt kids' sleep cycles and prevent adequate deep sleep.

  • A comfortable sleep environment helps kids sleep better and get more deep sleep.

  • Blissy silk pillowcases improve sleep quality for both kids and adults.

 

Getting a good night's sleep can do wonders for your brain and overall well-being. You wake up able to think more clearly, concentrate, and handle other kinds of cognitive tasks. Deep sleep, in particular, really helps your brain function at its best.

With the school year starting, your kids' brains need plenty of sleep. Getting enough deep sleep helps them feel awake and alert. That way, they can focus in class and tackle homework with ease. How much deep sleep do you need by age?

First, it helps to know what deep sleep is and why it's so important.

The Science of Deep Sleep

studying brain waves dduring slow wave sleep

Your sleep cycle includes four sleep stages. You have one rapid eye movement or REM stage and three non-REM stages of sleep. The first two non-REM sleep stages are short, only lasting for about 30 minutes or less when you first fall asleep.

Stage 3, which lasts anywhere from 20 to 40 minutes on average, is where deep sleep happens. After that, REM sleep happens for up to an hour, and your sleep cycle starts all over again.

During deep sleep, also known as slow wave sleep or delta sleep, your brain might not seem very active. However, it's actually doing a lot. In fact, deep sleep is linked to more creativity, better memory, and improved concentration.

The Sleep Foundation also states that deep sleep may play a role in brain development, the ability to learn language, and motor skills development. That makes it incredibly important for kids. Deep sleep is also needed for healthy physical growth, development, and a strong immune system. This makes it even more essential for children.

Keep in mind that deep sleep doesn't last the same length during each sleep cycle. You get more deep sleep during the first half of the night. After that, this stage lasts for a shorter amount of time, while REM sleep increases. The amount of time you spend in deep sleep overall goes down as you get older.

So, how much deep sleep do you need?

Deep Sleep Requirements by Age

In general, younger kids get more deep sleep than older kids. Deep sleep decreases with age, while the time spent in other stages goes up.

family getting enough deep sleep

The CDC recommends the following hours of sleep, including deep sleep, for these age groups.

Toddlers/young children

Toddlers should get between 11 and 14 hours of sleep a day, including naps. Kids who are between 3 and 5 years old need about 10 to 13 hours of sleep a day, including naps. Once kids reach school age, they need about 9 to 12 hours of sleep.

Toddlers and young children get quite a bit of deep sleep during their sleep cycles. The book Physiology, Sleep Stages mentions that younger children spend more time in the deep sleep stage.

Pre-teens

Kids who are 9 to 12 years old should get between 9 and 12 hours of sleep a day. They tend to have less deep sleep in this age group and spend more time in the second sleep stage.

Teenagers

Teenagers need around 8 to 10 hours of sleep a day. As teens get older, they spend more time in stage 2 of the sleep cycle and less time in deep sleep compared to younger kids.

Young adults

Young adults should get at least 7 hours of sleep a day. Deep sleep decreases in this age group, although it's still important for brain and body health.

School Routines and Sleep Quality

child in light sleep in the classroom

School routines can make it difficult for kids to have good sleep quality, which can affect how much deep sleep they get. Many kids have to wake up earlier than they're used to and spend a big part of the day focusing on school. That's a lot of work for their brains.

This change in routine and any stress that kids are under can lead to sleep disruptions or sleep deprivation. These sleep problems can then cause changes in their behavior, mood, school performance, and their health and well-being, according to the National Institutes of Health.

Disrupted sleep can make it even harder to concentrate in school, which can then lead to more stress. This can keep kids stuck in a negative cycle of poor sleep, increased stress, and academic struggles.

A 2017 study published in the Nature of Science and Sleep shows that sleep disruptions can lead to poor academic performance, memory problems, and other issues in adolescents. The good news is that you can break this cycle or stop it from happening in the first place.

Sleep Environment

While you can't control how much deep sleep your kids get, you can take steps to make sure they have good sleep quality. This helps ensure that they have regular sleep cycles and adequate deep sleep.

While this can be difficult during the school year, you can take steps to help your kids get a better night's sleep. Setting them up with a healthy sleep environment is one of the best ways to help them get enough deep sleep.

A comfortable and cozy sleep environment can make it easier for your kids to sleep soundly. This starts with making sure they have a soft, soothing surface to rest their head on during the night.

Blissy: The Answer to Sleep Quality

Blissy Junior is the perfect solution to boosting your kids' sleep quality and helping them get more deep sleep. These pillowcases are made of 100% mulberry silk, the highest quality silk available. It's also the softest, making it the ideal pillowcase material for your kids.

These silk pillowcases have a cooling effect that can help kids get deeper sleep. They help regulate body temperature during sleep, so your kids won't have disrupted sleep from being too hot.

Blissy Junior Silk Pillowcases offer other benefits for your kids, including healthier hair and skin. Silk hydrates hair and skin, which helps prevent dryness. Its hypoallergenic qualities also help prevent skin irritation if your kids have sensitive skin, allergies, or skin conditions.

These silk pillowcases are a long-term investment for your kids. They provide a winning combination of longevity and luxury, while also helping improve your kids' sleep quality.

Blissy Junior Pillowcase

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Blissy Junior Silk Pillowcase in Night Sky
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Blissy's Range for All Ages

Blissy Junior Silk Pillowcases are the best sleep solution for your kids, but what about you? These silk pillowcases are available for all age groups, so you can enjoy better sleep quality too!

Different sizes

Blissy Silk Pillowcases come in different sizes for every age group. Choose from the following for you and your family:

  • Toddler 13"x18"
  • Youth 18"x24"
  • Standard 20"x26"
  • Queen 20"x30"
  • King 20"x36"

Variety of designs

Blissy's selection of silk pillowcases also includes a wide range of designs and colors that appeal to kids and adults. Kids can sleep on solid white, blue, or pink pillowcases, or choose from fun designs, such as the night sky, Minions, or the Blissy Junior Animals Collection with unicorns, dinosaurs, and more. If you can't decide, check out our post on how to choose the right pillowcase design for your kids.

The main pillowcase collection for adults includes dozens of solid colors, from elegant hues to vibrant tones. Tie-dye, stripes, leopard print, marble, and other designs are also available.

Start the School Year Off Smart with Blissy Silk Pillowcases

girl falling asleep

With so many sleep benefits and other health benefits, buying Blissy is a wise way to ensure your kids get plenty of deep sleep this school year. Add in a Blissy Junior Silk Sleep Mask, and they'll sleep even better. While you're at it, make sure everyone in your family gets better sleep quality. Blissy Silk Pillowcases can help you and your kids enjoy peaceful, restorative sleep each night, so you can wake up refreshed every morning.

View Sources

Pacheco, D., & Pacheco, D. (2023). Deep sleep: How much do you need? Sleep Foundation. https://www.sleepfoundation.org/stages-of-sleep/deep-sleep

How much sleep do I need? (2022, September 14). Centers for Disease Control and Prevention. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html

Patel, A. K. (2022, September 7). Physiology, sleep stages. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK526132/

Children’s sleep linked to brain development. (2022, September 13). National Institutes of Health (NIH). https://www.nih.gov/news-events/nih-research-matters/children-s-sleep-linked-brain-development

Medic, G., Wille, M., & Hemels, M. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of SleepVolume 9, 151–161. https://doi.org/10.2147/nss.s134864

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