Is My Kid Sleeping Too Much?

If you’ve ever wondered, “Is my kid sleeping too much?,” this is the article for you. We spoke to paediatric sleep consultant Jenn MacLean to understand more about about the thresholds for your kiddo’s slumber.

We know—it seems like a ridiculous question, since so much of our time as parents is spent desperately trying to get our kids into bed and asleep. The thing is, there is a such thing as catching too many zzzs, and it can be worrisome not only when you’re concerned your child isn’t getting enough shut eye, but when you think they’re potentially getting more than what most kids need. We reached out to Jenn MacLean, a paediatric sleep consultant and teacher in Halifax, to share her expertise on the topic. Here’s what she told us. 

ParentsCanada: The irony with the question, “Is my kid sleeping too much?” is that most of us want our kids to get more sleep—we know they need enough for their health and wellbeing. How much should the preschool- and school-aged sets be getting, and is there a such thing as too much sleep for children this age? 

Jenn MacLean: It can be tricky to navigate sleep as children grow, and that includes knowing just how much sleep your child needs. There are many reasons why sleep differs from one child to the next, but the guidelines below are a good place to start. The Canadian Paediatric Society and the American Academy of Pediatrics recommend the following: 11 to 14 hours per day (including naps) for two- to four-year-olds; 10 to 12 hours per day (including naps) for four- to six-year-olds; and nine to 12 hours per day for the six- to 12-year-old set. 

  Toddlers and school-aged kids are pretty great at not sleeping too much (if anything, the opposite is sometimes true), but regularly sleeping more than the recommended amount can be a sign of other sleep issues to consider. It’s beneficial to shift the balance of daytime and nighttime sleep if your little one is still napping, and it’s a good time to check in with your healthcare provider to ensure your child is growing and developing as expected.

PC: How much sleep is too much? (Is sleeping, say 14 or 15 hours most nights too much? What about three-hour naps?) What are the signs (besides the seemingly extra time they spend sleeping) a child is sleeping more than what’s actually needed—are they groggy? Grumpy? Low energy? Do they have concentration problems? Behaviour issues? What should we look for? 

JM: Most toddlers and school-aged children don’t need more than 10 to 13 hours of sleep at night, and for those little ones who are still napping, an hour to two-and-a-half hours is usually enough. Healthy kids who are spending more time sleeping than what is recommended are most likely doing so because they’re not getting good sleep when they are in bed. Disrupted sleep means you never feel refreshed and energized, regardless of how long you sleep. In this situation, children are operating with a sleep debt and sleep needs simply aren’t being met. Feeling grumpy or tired, falling asleep at school or daycare, or having difficulties at home, school, or with friends are all common symptoms of not getting enough rest.

PC: Why might kids be oversleeping? What are the potential causes? Over-scheduling is perhaps a likely culprit for the school-aged set, but what are other causes? Can it be caused by sleep apnea? What about anxiety or sadness/depression? 

JM: Trying to figure out sleep might feel like trying to find a needle in a haystack. Many factors contribute to children needing extra sleep, and the list below is a good place to start.

• If your child has trouble falling asleep or staying asleep, lengthy bedtimes, early mornings or multiple wakeups, it can mean they’re just not getting enough sleep.
• Toddlers hitting developmental milestones or learning new skills have an innate desire to practice until they get it, even at 2 a.m.  
• Quality of sleep can be negatively affected by conditions such as sleep apnea, enlarged tonsils or adenoids or lip/tongue ties. Kids may sleep for a long time, but sleep can be very disrupted.  
• Health issues can also play a role. Anxiety, depression, ASD, ADHD, chronic illness, iron or magnesium deficiencies, medications that cause wakefulness, and the regular old cold and flu viruses can all mean extra sleep is required.

PC: If our kids are consistently tired and/or sleeping excessively, what do we do? Is there something we can we try at home? (Tweak bedtime, afternoon naps, etc.) At what point do we book an appointment with our healthcare provider? 

JM: Absolutely! Improving sleep hygiene can have lasting positive effects for kids. Here are some ways you can help: aim for an earlier bedtime; adjust naps (shorten or drop it altogether); look at their bedroom (is it dark and cool, do you use white noise?); get outside and ensure regular exposure to sunlight, which helps regulate our internal clocks; and limit screen time, especially in the hours before bed. Most of all, trust your gut—you know your child best, and if you are concerned about sleep, it’s always a good idea to check in with your healthcare provider.

PC: Google “Why is my child so tired” and you’re faced with some scary reasons why your kid is sleeping so much. (Serious medical conditions, for example.) We know parents often google these kinds of things and then worry when they read various causes. What words of advice would you offer for those who are concerned about their kids’ sleep habits? 

JM: If you’re worried about your child’s sleep—whether you feel they’re sleeping too much or too little—skip the internet overwhelm and start with the basics. Explore simple shifts that can create healthy sleep habits, such as an earlier bedtime, less screen time or more time outside. Set up healthy sleep routines that involve your child and avoid the comparison game—remember that sleep needs vary greatly from one child to the next.

  If your child regularly has help to fall asleep, and it’s working for your family, keep going. If you help your child to sleep and it’s becoming challenging, consider making some changes around the way your little one goes to bed. Parenting wasn’t meant to be done in isolation. If you are worried about your child, follow your instinct and reach out to the people and professionals who can give you the support you need.