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Dr. Khizrana Begum
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Quality sleep is crucial for kids. Children require sufficient sleep to promote their growth, learning and memory, in addition to their mood and day-to-day functioning. Children’s sleep requirements do vary from toddlers to school-age, however, so what works for toddlers may not necessarily work for school-age.
It does not necessity to be a big deal to establish healthy sleep patterns with your child. The following can aid make bedtime less of a struggle. Found a reliable bedtime schedule, Follow a calming bedtime routine, Keep the bedroom a contented sleep environment, Have healthy screen time habits.
Remember that sleeping difficulties can happen occasionally. Discuss with a paediatrician if a child has a persistent problem with sleeping, snores loudly, breathes abnormally while sleeping or feels very tired during the day.
How Much Sleep Do Children Need?
The amount of sleep a child needs depends mainly on age.
Below 18 years of age, the total sleep time is recommended for the 24-hour period, including naps, and includes the following:
| Age | Recommended Sleep |
| Infants 4–12 months | 12–16 hours |
| Toddlers 1–2 years | 11–14 hours |
| Preschoolers 3–5 years | 10–13 hours |
| Children 6–12 years | 9–12 hours |
| Teenagers 13–18 years | 8–10 hours |
The following are general recommendations. Individual children may have somewhat different sleep needs.
If a child is regularly sleeping less than the recommended amount of sleep, they may find it hard to feel rested, focused, emotionally regulated, and able to do daily tasks.
Parents may also consider their child’s functioning throughout the day rather than the number of hours.
Creating a Child’s Sleep Schedule
Regular bedtime routines can assist children in developing a sense of time for sleep and waking up.
Establish a fairly consistent sleep and wake schedule, even on weekends.
Here’s a basic time schedule:
- Get up at about the same time every morning.
- Have regular meal and activity times.
- Introduce soothing activities at the end of the day.
- Have the same bedtime routine every night.
- Allow enough time for the recommended amount of sleep.
- Maintain reasonable weekend schedule changes.
- Older school-age children tend to sleep primarily at night, though younger children might require naps.
If your child has trouble getting to sleep, don’t make going to bed a stressful experience. Consistency is preferable, as are repeated arguments and a different routine each night.
Bedtime Routines for Children
A routine at bedtime helps the child’s body and mind to recognise that the day is over.
A routine can start from 20-60 minutes before bedtime depending on the age and needs of the child.
Here is a very basic exercise:
- Finish active play.
- Have a bath or wash yourself.
- Put on pajamas.
- Brush teeth.
- Read a short story or a text from the “newspaper”.
- Talk quietly about the day.
- Turn off the lights.
- Go to sleep.
Do the same routine every night.
Visual bedtime charts can be helpful for younger children. For older children, they might do better if they are able to participate in the bedtime routine.
The idea is not to come up with an ideal routine. The aim is to have an easy, relaxed, and consistent bedtime routine.
Sleep Environment for Children
Changing children’s sleep surroundings into comfortable spots can help them to settle.
Consider the following:
- Maintain a comfortable and quiet bedroom.
- Dim the lights during night time.
- Maintain a neat and tidy bedroom.
- Choose comfortable sleepwear.
- Avoid having any electronic devices in the bedroom that are distracting, if possible.
- Keep the temperature of the room at a comfortable level.
- If outside lights interfere with sleep, cover with curtains or blinds.
Children can have different preferences. Some prefer to have darkness completely, others like having a small night-light.
The bedroom should primarily be the place for sleep and quiet activities and not exciting games or screen viewing.
Naps and Children’s Sleep
For babies, toddlers and some preschoolers, napping may be beneficial. Most children, however, have less need for naps as they grow.
Too late, or too long, a day’s nap could make it more difficult for some children to fall asleep at night.
To find patterns, parents can keep an eye out for:
| Situation | What Parents Can Consider |
| Child is very sleepy during the day | The child may need more total sleep |
| Long afternoon nap | It may affect nighttime sleep |
| Short early nap | May fit better with nighttime sleep |
| Preschool child stops napping | Quiet rest time can still be useful |
| Child struggles at bedtime | Review timing and length of naps |
No universal nap time schedule exists for all children. Take into account the child’s sleep, daytime behaviors, nighttime sleep pattern and age.
Screen Time Before Bed
For some children, screens can make bed-time difficult, especially near bed-time.
Electronic devices such as phones, tablets, televisions, computers and video games can also occupy kids’ minds when they’re supposed to be winding down.
Parents can help establish a screen-free bedtime routine by:
- Shutting off entertainment devices before bedtime.
- If possible, having phones and tablets out of the child’s bedroom.
- Avoiding exciting games near bedtime.
- Avoiding the use of the screen, opting for reading, drawing, puzzles, or quiet conversation.
- Obedience to family media rules appropriate for the ages.
- You can make it easier to cut back on screen time by founding a consistent bedtime routine.
It might be easier to slowly reduce the amount of tablet use correct before going to bed rather than all at once, particularly if your child characteristically uses it right before sleep.
Common Childhood Sleep Problems
Children may suffer from various sleep problems.
Common problems include:
- Difficulty falling asleep
- Frequent nighttime waking
- Waking too early
- Nightmares
- Night terrors
- Bedtime resistance
- Avoiding the prospect of being left alone while sleeping.
- Irregular sleep schedules
- Snoring
Having occasional sleep problems is not an indication that the person is suffering from a medical condition. Some sleep disturbances may be due to adjustment issues in the school environment and/or the family schedule, travel, illness, stress, and/or developmental stage.
A simple sleep diary can be used by parents if a problem persists. Record the time it takes to fall asleep, when you think you fell asleep, the times you woke up in the night, whether you took naps and when you woke up in the morning, and if you were tired during the day.
It might be useful to refer to when talking to a paediatrician about the problem.
Sleep and School Performance
Children’s functioning during the school day is closely related to sleep.
Children who do not get enough sleep may have difficulty with:
- Attention
- Learning
- Memory
- Mood
- Behavior
- Concentration
- Energy levels
If your child has a history of a difficult with sleeping during school hours, trouble paying care, or being remarkably irritable, they might need to have a sleep routine studied.
Healthy nutrition, physical action, learning support and other basics of child wellbeing can not be substituted by good sleep. It’s still a good base for everyday life, though.
Parents can aid the presentation of the school by safeguarding that the child gets a proper bedtime and adequate sleep.
Helping Children Develop Healthy Sleep Habits
Good sleep patterns are established in the context of a daily routine.
Parents can promote healthy habits by:
- Maintaining regular sleep and wake schedules.
- Creating a relaxing bedtime routine.
- Ensuring a suitable sleeping space.
- Reducing stimulation near the bedtime.
- Taking age-appropriate screen time recommendations into account.
- Nutrition: Promoting daily activity.
- Obtaining daylight in the daytime.
- Avoiding excessive amounts of caffeine for older children and adolescents.
- Making the bedroom a comfortable place to sleep.
- Being calm when having some difficulty at night.
Adults teach children as well. It can be easier for children to grasp the value of sleep if everyone in the family follows healthy sleep practices in the evening.
Don’t use bedtime as a punishment. Rather, explain sleep as a normal and important aspect of health.
When to Talk to a Pediatrician
Parents should discuss sleep issues with a pediatrician if they are chronic, interfere with the effectiveness of the day or are worrisome.
Contact a healthcare professional if your child:
- Often has trouble falling or staying asleep.
- Has a very poor sleep pattern.
- Snores often and/or loudly.
- Stopps and starts breathing or breathes in strange ways at night.
- Frequently wakes with breathing difficulties.
- Continuous nightmares or night terrors that bother you.
- continues to experience issues that impact school, mood or behaviour.
- Continues to experience poor sleep patterns despite regular sleep schedules.
A paediatrician can check the child’s sleeping habits, medical history, prescription drugs (if any) and other issues that may impact sleep.
Sleep medicines or supplements should not be given to children without parents’ prior consultation with a healthcare professional.
Healthy sleep is important for children’s physical health, emotional well-being, attention, behavior, and learning. Parents can encourage healthy sleep habits by keeping consistent bedtimes and wake-up times, limiting evening screen use, and creating a calm bedtime routine. The CDC recommends 9–12 hours for children ages 6–12 and 8–10 hours for teens ages 13–18.
Final Takeaway
Children’s sleep habits are important with four key factors: the amount of sleep, the bedtime routine, the sleep environment and the bedtime routine.
Parents can also help by reducing the amount of screen time leading up to bedtime, knowing nap times and paying attention if a sleep problem needs professional attention.
Little changes can make night time easier. If your child continues to have trouble sleeping, or if they are affecting your child’s health and learning in the day, ask your pediatrician for specific advice.
Dr. Khizrana Begum is a qualified medical professional with MBBS and MD qualifications and 5+ years of experience in the medical field. She works as a General Physician and Dermatologist, with knowledge spanning general medicine, dermatology, preventive healthcare and skin health.
As a medical reviewer, Dr. Khizrana Begum reviews health and wellness content for medical accuracy, clarity and authenticity.
Sameena Begum reviews content for clarity, accuracy and reader usefulness. Her review process helps ensure that published information is clearly presented, relevant and easy for readers to understand.
Syeda Yasmeen is a Health & Wellness Writer at InHumanBeing.com. She creates clear and reader-focused content across health, nutrition, wellness, women’s health, men’s health and babies’ health.
