Why Sleep Should Be Every Child’s Top Priority

Sleep is often underestimated, yet it plays a bigger role in a child’s well-being than many realize. In fact, it is now considered more important than even nutrition and exercise for building immunity and supporting healthy growth. In our latest podcast, Dr. Gurmeet Soni Bhalla spoke with Dhruv Gupta, Co-founder of Orange Health Labs, about why sleep deserves to be a non-negotiable part of every child’s routine.

Watch the clip here

From “Lazy Hours” to the Most Powerful Medicine

Only a few years ago, sleep was often dismissed as wasted time. Today, it is recognized as one of the strongest factors in a child’s growth and immunity. For children, sleep fuels not just rest but also learning, memory, and emotional stability.

How Much Sleep Children Really Need at Each Stage

Sleep requirements grow and change along with children. Dr. Bhalla highlights these general guidelines:

• Newborns: 12 to 16 hours
• Toddlers: Around 12 hours
• Children 5 years and older: 9 to 12 hours
• Older children above 10 years: At least 9 hours

Younger children thrive on longer hours of rest, while older ones still need consistent quality sleep to support their development.

Turning Sleep into a Family Priority

Bedtime routines can make all the difference. Consistent schedules, reduced screen time, and a calm environment help children settle into restful sleep. When families place sleep on par with nutrition and exercise, children are better equipped for healthier, more balanced growth.

Dr. Bhalla discusses this in more detail in The Orange Club Podcast: Why Preventive Care Matters for Children