Sleep plays an important role in a child’s physical growth, brain development, immunity and emotional wellbeing. It also supports memory and concentration, helping children learn and function better during the day.
Children who do not get enough sleep may not always appear sleepy. Some may become irritable, unusually active, easily frustrated or less able to concentrate. Others may have difficulty waking in the morning and can feel tired during school and daily activities.
While occasional bedtime resistance and night wakings are common, consistent routines can help children recognise when it is time to slow down and rest. Here are eight ways parents can encourage healthy sleep habits for children.
1. Encourage Adequate Sleep
Children should get the recommended amount of sleep for their age. This includes daytime naps for babies and younger children.
How Much Sleep Do Children Need?
The recommended hours below refer to the total amount of sleep within a 24-hour period, including naps where applicable.
| Age | Recommended sleep within 24 hours |
|---|---|
| 4 to 12 months | 12 to 16 hours |
| 1 to 2 years | 11 to 14 hours |
| 3 to 5 years | 10 to 13 hours |
| 6 to 12 years | 9 to 11 hours |
| 13 to 18 years | 8 to 10 hours |
These are general recommendations. Individual sleep needs may vary slightly.
2. Maintain a Consistent Sleep Schedule
Maintain regular nap times, bedtimes and wake times that suit your child’s age, natural sleep preferences, daily activities and family routine. As far as possible, keep bedtimes and wake times consistent from day to day, including weekends and during school holidays.
3. Create a Consistent Bedtime Routine
A consistent but enjoyable bedtime routine can help children transition from daytime activity to bedtime. It should include familiar activities that the child can look forward to, such as changing into pyjamas, brushing their teeth, and reading a bedtime story.
Regular daytime routines, including consistent mealtimes and playtimes, can also help stabilise the child’s sleep and wake schedule.
Screens may make it harder for children to wind down. Phones, tablets, television and gaming devices should ideally be put away at least one hour before bedtime.
4. Help Your Child Learn to Settle
When developmentally appropriate, putting a child to bed drowsy, but awake, can help them learn to settle themselves and fall asleep at bedtime and after waking during the night.
Feeding, rocking or holding a baby to sleep is not necessarily harmful, particularly during early infancy. However, if a child can only fall asleep in one particular way, they may seek the same support each time they awake.
Parents can gradually introduce other calming cues, such as a bedtime story, quiet music or a familiar goodnight phrase. For older children, a transitional object such as a blanket or soft toy may support independent settling and self-soothing. However, loose blankets, toys and other soft objects should not be placed in the cot of a baby under one year old.
Helping children learn to settle does not mean ignoring their cries or need for comfort. Reassurance and independent settling can develop alongside each other.
5. Stopping Night Feeds as Your Baby Grows
After around six months, many healthy babies who are growing well may gradually stop needing regular night feeds. However, this varies between babies, and some may continue to wake for feeding or comfort.
If a baby continues to wake frequently for feeds after this age, it may sometimes be related to established poor sleep habits rather than hunger alone. Unnecessary night feeds can also increase wetting and lead to more disturbed sleep.
Parents who are considering reducing night feeds can speak to their doctor about their baby’s growth, daytime milk intake, and individual needs.
6. Avoid Bed Sharing
Co-sleeping can refer to either room-sharing or bed-sharing.
Room-sharing means that the baby sleeps in the parents’ room on a separate sleep surface, such as a cot or bassinet. This is recommended for at least the first six months, as it keeps the baby nearby while providing a safer sleep environment.
For babies up to one year old:
- Place the baby on their back for every sleep.
- Use a firm, flat mattress with a fitted sheet.
- Keep pillows, loose blankets, cot bumpers, soft toys and weighted sleep products out of the cot.
- Keep the baby’s face and head uncovered.
- Avoid overheating and exposure to cigarette smoke or vaping aerosols.
Bed sharing can increase the risk of suffocation and sleep-related infant death, particularly if a caregiver smokes, has consumed alcohol, has taken medication that causes drowsiness or is very tired. After feeding or comforting the baby, return them to their own cot before the caregiver falls asleep.
7. Create a Comfortable Sleep Environment
The bedroom should be quiet, dark and kept at a comfortable temperature. Avoid making the room too warm. A dim night light is acceptable if the child prefers one.
Where possible, keep the bed mainly for sleep rather than studying, gaming or active play. Television, laptops, tablets and phones should also be kept outside the bedroom overnight.
Avoid using the bedroom or bed as a place for punishment. Children are more likely to settle when they associate their sleeping space with calm, comfort and rest.
8. Keep Naps Age-appropriate
Naps should reflect the child’s age and developmental needs. Avoid naps that are very long or too close to bedtime, as these may make it harder for the child to fall asleep at night.
If a nap regularly affects bedtime, parents can gradually shorten it or move it earlier. However, removing naps before a child is ready may lead to overtiredness and make settling more difficult.
When Should You Speak to a Doctor?
Sleep patterns can change temporarily during illness, travel, school transitions or periods of development. However, consider speaking to a doctor if your child:
- Snores loudly or regularly
- Gasps, chokes or appears to stop breathing during sleep
- Has persistent difficulty falling or staying asleep
- Is unusually sleepy during the day
- Shows changes in mood, behaviour or school performance
- Has sleep difficulties alongside poor growth or other health concerns
Healthy sleep habits do not require every bedtime to go perfectly. A regular schedule, calming routine and suitable sleep environment can provide a dependable foundation as your child grows. If sleep difficulties persist or affect your child during the day, a doctor or paediatrician can help identify whether further assessment is needed.
