WHAT HAPPENS WHEN CHILDREN DO NOT GET ENOUGH SLEEP
Why Sleep Is Essential for Kids — How Parents Can Help Them Get the Rest They Need
Sleep is one of the most important pillars of childhood development, yet many families underestimate how critical it is. When children do not get enough sleep, the effects can ripple through every part of their lives—from physical growth and academic performance to emotional stability and immune health.
So let’s take a closer look at what happens when children miss out on the sleep they need, how much sleep different age groups require, the signs of sleep deprivation, and practical tips for improving your child’s sleep hygiene.
Whether you’re looking to understand sleep from a parenting or wellness perspective, or trying to choose the best mattress for your child, this article is your trusted resource.
Table of Contents
Why Sleep Is Essential for Children
Sleep is not just rest—it is active repair and growth time for the body and brain. During sleep, children’s bodies release growth hormone, consolidate memories, regulate emotions, and strengthen the immune system. Without adequate rest, none of these functions can occur properly.
This is why it is so important to understand what happens when children do not get enough sleep, as the consequences go far beyond a cranky morning and difficult dinner time the following day.
How Much Sleep Do Children Need?
The amount of sleep a child needs varies by age. According to the American Academy of Sleep Medicine:
| Age Group | Recommended Sleep |
|---|---|
| Infants (4-12 months) | 12–16 hours (including naps) |
| Toddlers (1-2 years) | 11–14 hours (including naps) |
| Preschoolers (3-5 years) | 10–13 hours |
| Children (6-12 years) | 9–12 hours |
| Teenagers (13-18 years) | 8–10 hours |
When children do not get enough sleep consistently, they fall behind in emotional, cognitive, and physical development. Let’s take a look, in more details, at what happens when children do not get enough sleep:
What Happens When Children Do Not Get Enough Sleep?
Let’s break down the specific effects of inadequate sleep in kids.
1. Impaired Brain Development
Sleep is crucial for brain plasticity, memory consolidation, and learning. When children do not get enough sleep, their ability to retain new information and problem-solve diminishes. The prefrontal cortex, which controls decision-making and attention, becomes less active.
Research shows: Sleep-deprived children score lower on IQ and academic tests, even if their knowledge base is comparable to peers who sleep well.
2. Behavioral Issues
Lack of sleep in children often looks like hyperactivity, impulsivity, and moodiness—symptoms commonly associated with ADHD. In fact, some experts believe that sleep deprivation may mimic or even exacerbate behavioral disorders.
When children do not get enough sleep, you may notice:
Tantrums
Short attention spans
Aggressive behavior and impulsivity
Frequent crying or whining
- Stress and anxiety
3. Weakened Immune System
While sleeping, the body produces cytokines—proteins that fight infection and inflammation. When children do not get enough sleep, their immune systems weaken, making them more susceptible to:
Colds and flu
Ear infections
Slow recovery times
4. Weight Gain and Obesity Risk
Sleep deprivation disrupts hormones that regulate hunger and metabolism. Ghrelin (which increases appetite) goes up, while leptin (which signals fullness) goes down. Over time, this imbalance can lead to poor dietary choices and weight gain.
A study published in Pediatrics found that children who sleep fewer than 9 hours a night have a significantly higher risk of obesity.
5. Poor Academic Performance
Students who don’t sleep enough struggle with concentration, memory retention, and task-switching. Even one hour less of sleep per night can reduce academic performance, particularly in reading and math.
Signs of academic struggles due to sleep deprivation:
Falling behind in school
Homework fatigue
Difficulty focusing during class and homework
6. Emotional Instability and Mood Swings
Children who are sleep-deprived often experience intense emotional reactions. They may cry over small issues or become unusually irritable.
When children do not get enough sleep, their emotional regulation weakens, putting them at greater risk for:
Anxiety
Depression
Social withdrawal
7. Increased Risk of Accidents
Sleep-deprived children are more prone to clumsiness and accidents. In adolescents, drowsy driving is a real danger, while younger kids may fall or injure themselves due to slowed reaction times.
Why Children Do Not Get Enough Sleep
There are several reasons why children may not be getting the sleep they need:
Irregular bedtime routines: Inconsistent sleep schedules confuse the body’s internal clock.
Technology use: Screen exposure, especially before bed, suppresses melatonin production.
Overpacked schedules: Between school, homework, sports, and extracurriculars, many children go to bed too late.
Poor sleep environment: Uncomfortable mattresses, too much light, or noise can prevent deep sleep.
Stress and anxiety: School pressure, bullying, or family dynamics can cause nighttime wakefulness.
Signs Your Child May Not Be Getting Enough Sleep
Here are common signs that children do not get enough sleep:
Difficulty waking up in the morning
Falling asleep during car rides or at school
Trouble concentrating or remembering things
Increased tantrums or emotional sensitivity
Hyperactivity or restlessness
Complaints of feeling tired during the day
If your child or teenager shows these signs consistently, it is time to evaluate their sleep habits.
How to Help Your Child Sleep Better
Ensuring your child gets enough quality sleep starts with building healthy sleep habits and creating a sleep-friendly environment.
Create a Consistent Bedtime Routine
A regular, predictable bedtime routine signals to your child’s brain that it is time to wind down. This might include:
A warm bath
Reading a calming book
Dim lighting
Gentle music or white noise
Start the routine at the same time each night, even on weekends.
Set the Right Sleep Environment
A quiet, dark, and cool bedroom helps promote deeper, more restorative sleep.
Tips:
Keep noise levels low
Remove clutter and distractions
Use a white noise machine if needed
Choose the Right Mattress for Your Child
Your child’s mattress has a big impact on their ability to fall—and stay—asleep. If it is too firm, too soft, or unsupportive, it could cause discomfort that disrupts rest. Check our yearly list of Best Mattresses for Kids to find the best mattress for your baby, child, or teen.
What to look for:
Proper support for spine alignment
Breathable materials to avoid overheating
Hypoallergenic options for sensitive kids
A size appropriate for their age and growth (e.g., twin XL for tweens and teens)
Here at Non-Biased Reviews, we review top-rated children’s mattresses, from organic to budget-friendly models. If your preferred mattress is not in our list of Best Mattresses, use our Kids Corner page to find all of our Kids reviews.
Limit Screen Time Before Bed
Tablets, TVs, and phones emit blue light that delays melatonin production. Try to stop screen use at least 60 minutes before bed.
Instead, encourage non-stimulating activities like coloring, puzzles, or storytelling.
Encourage Daytime Activity
Physical movement during the day helps kids fall asleep faster and sleep more deeply at night. Just avoid intense activity too close to bedtime. Use our guide to understand how long before bedtime you and your children should exercise.
What Happens When Children Do Not Get Enough Sleep - Final Thoughts
When children do not get enough sleep, it can impact nearly every area of their development—from physical health and academic performance to emotional well-being. As a parent or caregiver, you have the power to shape your child’s sleep habits for the better.
By recognizing the signs of sleep deprivation and taking proactive steps—like creating a calming bedtime routine, choosing the right mattress, and reducing screen time—you can help your child build healthy sleep patterns that will benefit them for life.
And remember, good sleep starts with a good sleep setup. Browse our expert mattress reviews and bedding guides to find the perfect sleep environment for your little one.
References
- National Library of Medicine. Sleep patterns and obesity in childhood. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC4437224/
- American Academy of Sleep Medicine. (2016). Child Sleep Duration Health Advisory. Retrieved from https://aasm.org/advocacy/position-statements/child-sleep-duration-health-advisory/
- National Library of Medicine. (2008). Sleep and Cytokines. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC2605347/
- National Institute of Health. (2022). Children’s sleep linked to brain development. Retrieved from https://www.nih.gov/news-events/nih-research-matters/children-s-sleep-linked-brain-development
FAQ
Most frequent questions and answers
Common signs include irritability, trouble focusing, hyperactivity, and difficulty waking up in the morning.
Sleep needs vary by age—generally 9–12 hours for school-aged children and 8–10 hours for teens.
Yes, it can lead to mood swings, tantrums, impulsivity, and symptoms that mimic ADHD.
Absolutely. Sleep-deprived children often struggle with memory, attention, and learning.
Establish a consistent bedtime routine, limit screen time before bed, and ensure they have a comfortable mattress.
More Sleep Resources
What are the signs that a child is not getting enough sleep?
Common signs include irritability, trouble focusing, hyperactivity, and difficulty waking up in the morning.
How many hours of sleep do children need?
Sleep needs vary by age—generally 9–12 hours for school-aged children and 8–10 hours for teens.
Can lack of sleep affect a child's behavior?
Yes, it can lead to mood swings, tantrums, impulsivity, and symptoms that mimic ADHD.
Does poor sleep impact school performance?
Absolutely. Sleep-deprived children often struggle with memory, attention, and learning.
How can I help my child sleep better?
Establish a consistent bedtime routine, limit screen time before bed, and ensure they have a comfortable mattress.
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Laura Georgieff
Laura is a mother of three who did not sleep through the night for the first 5.5 years of her kids' lives. She is passionate about sleep quality and loves sharing her experience and knowledge of all thing bedding! It is her mission to help you make the best decisions when it comes to sleep and help you get the best deal on the market!
