Sleep Tips for Children
Why is it important that your child sleeps well?
Getting enough sleep is as important for your child as eating well and being active. Sleep helps your child learn, concentrate, and remember things. It also helps them grow and is good for their immune system.
When your child sleeps well, you get a better night’s sleep as well!
How much sleep do children need?
Sleep patterns and the amount of sleep we need changes with age. As a guide, children need the following amounts of good quality sleep, including naps.
| Age of Child | Amount of Sleep (a guide only) |
| Infants 0 – 3 months | 14 to 17 hours |
| Infants 4 – 11 months | 12 to 16 hours |
| Toddlers 12 – 24 months | 11 to 14 hours |
| Pre-schoolers 3 – 5 years | 10 to 13 hours (many children stop napping by this age) |
How can I support my child to get enough sleep?
- Create a sleep schedule. This means going to bed and waking up around the same time every day – even on the weekend.
- Set up a bedtime routine to follow every day. For example, bath, change into pyjamas, brush teeth, read or spend quiet time in their bedroom, lights out and go to sleep.
- Relax before bedtime. Consider playing soft music or reading to them.
- Make sure the bedroom is quiet and dark or dimly lit. Some children prefer to use a night light.
- Keep screens outside of the bedroom. Turn off screens at least one hour before bedtime.
- Create time for children to get outdoors and be active during the day.
- Limit caffeine, such as cola or chocolate, especially in the afternoon.
- Have a regular meal routine. Try to plan dinner so it is not too close to bedtime and start the day with a nourishing breakfast.
Where can I go for help?
Some children experience sleep problems. If you have concerns about your child’s sleep, speak to your GP or child health nurse.
For more information:
Understanding sleep (ages 0-18 years) | Raising Children Network
