Just when you thought the sleepless nights were behind you, your toddler starts waking up at 2 a.m., or your 8-year-old insists they’re “not tired” at bedtime. Sound familiar? From nap transitions to bedtime resistance and early morning wake-ups, kids’ sleep patterns are shaped by a mix of developmental changes, daily routines, and their growing circadian rhythms. Although these patterns are very common, they can feel exhausting. The good news? With the right support, they can be improved and set the stage for healthy sleep habits that last a lifetime.

Why Sleep & Circadian Health Matters for Children

Sleep fuels the foundation for learning, behavior, and lifelong health. As children develop, their sleep patterns evolve—but the need for quality, consistent sleep remains. Sleep and circadian problems are linked to emotional challenges, cognitive delays, and long-term health risks, while optimizing sleep supports everything from growth hormone release to memory consolidation.¹ According to an extensive study of 4,000 kids, those who didn’t get enough sleep at ages 9 and 10 developed more mental health and behavioral challenges during adolescence.²

What Is Healthy Sleep for Children?

Healthy sleep in children is defined using a modified version of the six core dimensions of sleep health³:

• Timing – Sleep happens at biologically appropriate times
• Duration – Children get enough total sleep
• Efficiency – Minimal nighttime wakeups and restlessness
• Regularity – Sleep-wake patterns stay consistent
• Alertness – Children feel awake and functional during the day
• Satisfaction – They appear well-rested and balanced

These indicators can help you and your healthcare provider assess your child’s full day so all 24 hours can be optimized, including sleep, school performance, growth and development.

Sleep and circadian health are interrelated and influenced by our body’s internal clock that helps regulate periods of alertness and sleepiness. The suprachiasmatic nucleus helps guide our circadian rhythms and is directed by environmental cues like light, eating (both the timing of and even the type of meal), as well as social interactions. More consistent circadian patterns of sleep-wake and behavior may be expected by around 6 to 12 weeks of age. However, sleep requirements vary throughout childhood to support growth and development, and when circadian rhythms are stable, sleep is more restorative for children. Children’s circadian systems mature over time, becoming more responsive to cues, like light, food, and bedtime routines.⁴

Children’s sleep needs change as they grow, but getting the right amount of sleep each day is essential for healthy development. Experts recommend that toddlers (1–3 years) get 11–14 hours, preschoolers (3–5 years) need 10–13 hours, and school-age children (5–12 years) should aim for 9–11 hours of sleep each night to support learning, growth, and emotional well-being.^3,4 

Common Sleep Challenges for Children

Despite the recommended sleep guidelines, many children face sleep disruptions.

These can include:

• Bedtime resistance or “curtain calls”
• Difficulty self-soothing or falling asleep alone
• Night wakings and nightmares
• Sleep fragmentation from inconsistent routines or overstimulation

Circadian misalignment—such as irregular bedtimes or poor light exposure—can worsen these issues and lead to behavioral changes, attention problems, and mood fluctuations.⁵

The Bottom Line

At WCSN, we believe that helping children sleep well today is one of the most powerful ways to support their health, learning, and emotional well-being tomorrow. Circadian health and sleep science aren’t extras—they’re essentials.

Learn more about how to Support Our Mission. 

References:

1. Paruthi S, Brooks LJ, D ’Ambrosio Carolyn, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med 12(06):785-786. 
2. Yang FN, Xie W, Wang Z. Effects of sleep duration on neurocognitive development in early adolescents in the USA: a propensity score matched, longitudinal, observational study. Lancet Child Adolesc Health. 2022;6(10):705-712.
3. Buysse DJ. Sleep health: Can we define it? Does it matter? Sleep. 2014;37(1):9-17. 
4. Morse AM. Sleep and neurodevelopment. Pract Neurol. 2019;March/April:32-36.
5. Hirshkowitz M, Whiton K, Albert SM, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health: 2015;1(1):40-43.
6. Mezzofranco L, Agostini L, Boutarbouche A, et al. Sleep habits and disorders in school-aged children: a cross-sectional study based on parental questionnaires. Children. 2025;12(4):489.