Sleep and Movement: Why They're Connected
A tired kid doesn't want to play. And a kid who didn't play enough often can't fall asleep either.
Last reviewed: September 2026
How much sleep, by age
Ages 3–5: 10 to 13 hours (including naps).
Ages 6–12: 9 to 12 hours.
Teens: 8 to 10 hours.
The two-way street
It runs both directions. A well-rested kid has the energy and patience to actually play and move. And a kid who got real physical activity during the day falls asleep faster and sleeps more deeply that night. Skipping active play doesn't "save energy" for later — it usually makes bedtime harder, not easier.
One habit that helps both
The AAP's advice on screens before bed lines up with everything else on this page: turn screens off at least an hour before bedtime. It protects the sleep itself, and it usually opens up exactly the kind of calm, unstructured time — a walk, some floor play, a bit of stretching — that helps a child wind down naturally.
These tips are general information from trusted sources, not personal medical advice. If you have a genuine concern about your child's health or development, please talk to a pediatrician.