Your Ultimate Guide to Children’s Sleep
Find answers to the following FAQs about all things children’s sleep here…
How many hours of sleep should children get?
What time should my child go to bed?
Why is sleep so important for children?
What is sleep hygiene?
Why is sleep hygiene important?
How can I get my children to sleep until later in the morning?
At what age should children stop having a daytime nap?
How can I tell if my child is sleep deprived?
What is an ideal bedtime routine for children?
What are the benefits of a bedtime routine for a child?
What are considered healthy sleep habits in children?
Can children have sleep apnea?
What are night terrors in children and how can they be stopped?
Can children have difficulty concentrating because of lack of sleep?
Can sleep music help my children sleep better?
Should I move my child if they fall asleep in a strange position?
Is it safe to co-sleep with my child?
When is it safe to remove the sides from a small child’s cot?
How can I encourage independent sleeping in my toddler?
How can I help my child sleep better when they have a cold?
What kind of mattress should children have?
How often should I change and wash my children’s bedding?
Can light projectors help children sleep?
When should children transition from sleep bag to a duvet and pillow?
How can I help my child sleep better when it’s very hot?
How many hours of sleep should children get?
It is important to remember that all children are different, and some will need more sleep than others at the same age, however as a rule:
1-2 years old – 11-14 hours including naps
3-5 years old – 10-13 hours including naps
6-13 years old – 9-12 hours
14-17 years old – 8-10 hours
What time should my child go to bed?
A simple way to calculate what time your child should be going to bed is to know how many hours of sleep they need and what time they wake up in the morning and work back from there! As a guide:
1-2 years old – 6pm - 7.30pm
3-5 years old – 7.15pm – 8.30pm
6-13 years old – 7.15pm – 9pm
Why is sleep so important for children?
Sleep for children is the time when their bodies recharge and retain the information they have learnt throughout the day. Sleep is restoration for children, and during deep sleep cycles, your child’s body energy is restored, growth and repair takes place, and it is a time when important brain development hormones are released.
What is sleep hygiene?
Sleep hygiene is having daily routines and a bedroom/sleeping environment that promote consistent, uninterrupted sleep.
Why is sleep hygiene important?
A stable sleep schedule and having a comfortable bedroom or sleeping environment free from disruptions, having a relaxing bedtime routine, and building healthy habits throughout the day can contribute to ideal sleep.
Healthy sleep contributes to both physical and mental health and wellbeing, productivity, and overall quality of life.
How can I get my children to sleep until later in the morning?
Some ways to help young children to sleep later into the morning are:
Stick to a consistent sleep schedule
Children tend to have fewer wake ups and fewer sleep problems when their bedtimes are consistent.
Have a bedtime routine
Studies have found that children who stick to consistent bedtime routines before going to sleep tend to sleep better, falling asleep faster and sleeping longer overall than those who don’t.
Try white noise
You can drown out external sounds that may wake your child early by using white noise. The gentle hum can help keep your children asleep for longer.
Keep their room dark
Use black out blinds or curtains to block out the sunrise if your little one tends to rise when the sun does!
At what age should children stop having a daytime nap?
Every child is different, however generally between the ages of 3 and 4 children tend to stop napping completely.
How can I tell if my child is sleep deprived?
There may be a whole host of indications that your child is sleep deprived. Some of these may include if they have problems paying attention, have low energy, are often upset and ‘moody’, have hyperactivity and impulsiveness, fall asleep at school or on short car rides, or are especially irritable.
What is an ideal bedtime routine for children?
A bedtime routine for a child can be as simple as a bath, getting into pyjamas and a story to help them feel ready for bed. Older children may like to read for a while themselves or listen to some calm music. Every bedtime routine for a child can look different, however it is important to remember that whatever the routine is it should be relaxing, encourage them to wind-down, and be consistent.
What are the benefits of a bedtime routine for a child?
Research has shown that children who follow simple bedtime routines are more likely to go to sleep earlier, take less time to fall asleep, wake less during the night and seep longer than other children. These benefits to quality sleep are still seen in children years later.
What are considered healthy sleep habits in children?
Healthy sleep habits in children can include:
- Having a bedtime routine.
- Seting clear limits, such as what time lights should be turned off.
- Creating a soothing sleep environment.
- Avoiding drinks with caffeine, such as fizzy soft drinks or energy drinks, especially in the afternoon and evening.
- Avoiding a big meal right before bed (but make sure they are not going to bed hungry).
- Turning off devices with a lighted screen, such as tablets and mobile phones, an hour before bedtime.
- Avoiding strenuous activity close to bedtime.
Can children have sleep apnea?
Obstructive sleep apnea (OSA) is when a child stops breathing during sleep.
This usually occurs because there is a blockage in the airway. OSA affects many children and is most commonly seen in children between the ages of 2 and 6, but can occur at any age. If you are concerned about your child’s sleep apnea or would like to find out more about it, you should speak to your child’s GP or paediatrician.
What are night terrors in children and how can they be stopped?
Night terrors are not dreams but more of a sudden reaction of fear that happens during the transition from a child’s sleep stages. During a night terror, a child may scream, shout, thrash about, jump out of bed, have their eyes open but not be awake, and they will not remember it happening.
Night terrors usually happen around 2 - 3 hours after a child first falls asleep, when their sleep moves from the deepest stage of non-REM sleep to lighter REM sleep, and they are most common in children between the ages of 3 and 8.
For most children, night terrors will get better and stop on their own, but there are a few things you can do to try and help or ease them. These are:
- Try having a relaxing bedtime routine.
- Try to deal with anything that may be causing your child stress or anxiety.
- Keep a sleep diary to help identify any potential causes (including activities in the day and evening and how they were feeling).
Can children have difficulty concentrating because of lack of sleep?
Children who do not get enough sleep have been found to have lower levels of concentration, lower academic performance, are less capable of recalling material they have studied and usually are unable to complete as much work as their peers.
Can sleep music help my children sleep better?
Studies have found that children who listen to background music whilst they sleep had improved sleep quality and that relaxing classical music is an effective method to reduce sleep problems.
All children are different, so whilst listening to music may help some children to sleep, it may not in others.
Should I move my child if they fall asleep in a strange position?
Position changes are important throughout the night and children are generally safe sleeping in strange positions as long as they can breathe easily. Don’t worry if your child looks uncomfortable sleeping, if they are, they will move themselves!
Is it safe to co-sleep with my child?
Co-sleeping is sharing a bed or sleep surface with your child. Co-sleeping is technically not advised however we know that many parents find themselves co-sleeping.
There are some scenarios where you should not co-sleep as it is dangerous, these being:
- If you or anyone in the bed has recently drunk alcohol
- If you or anyone in the bed smokes
- If you or anyone in the bed has taken any drugs or medication that make you feel sleepy
In order to co-sleep more safely you should:
- Keep pillows and adult bedding that may cover your child’s head away from them.
- Never leave your child unattended in an adult bed if they are at risk of hurting themselves if they fall out.
- Do not bring other children or pets into the bed.
- Make sure your child cannot be trapped, wedged or fall out of the bed or get trapped between the mattress and the wall.
When is it safe to remove the sides from a small child’s cot?
It is completely up to you when you decide to transition your toddler from a cot to a bed. According to experts, this is generally between the ages of 18 months and 3 years, depending on when you and your child are ready to do so and it is safe. Be sure to remember that if a child can get up and walk around at night time, you may need to fit gates on your stairs to avoid an accident!
How can I encourage independent sleeping in my toddler?
Some strategies you can try to encourage your toddler to fall asleep and stay asleep on their own are:
- Set up a comfortable, safe bedroom.
- Find ways to calm your child down before bed.
- Stay with your child and then gradually move away over a period of time.
- Keep a regular routine during the day.
- Ensure your toddler is getting enough exercise during the day.
Remember, it may take some time to improve your child’s sleeping habits and it is unlikely to change overnight, so be patient!
How can I help my child sleep better when they have a cold?
To help your child to sleep better when they have a cold you can try:
- Raising their head and shoulders by lifting their mattress or using a pillow.
- Using a humidifier in their bedroom.
- Giving them a warm bath before bed.
- Honey and lemon drinks.
- Ibuprofen (or paracetamol) before bed.
- Letting them be near you if it soothes them.
What kind of mattress should children have?
Although mattresses are a personal preference, a medium-firm mattress is largely considered the best mattress firmness for children, as they will be supported whilst still being able to move around. You may also consider a hypoallergenic mattress if your child suffers with allergies.
How often should I change and wash my children’s bedding?
The answer to this question is obviously not set in stone, however the rule of thumb is that you should wash your child’s (and your own!) bedding at least every 10 days.
Can light projectors help children sleep?
There are mixed opinions about light projectors and whether they aid with children’s sleep or not. Some opinions are that light projectors can help toddlers and younger children become more comfortable in their own beds, and that soft, calming colours and movements can help your child to relax at bedtime and drift off into sleep.
It’s worth mentioning that some other opinions are that light projectors do not help children to sleep or sleep better than they did without them, but we would suggest tyring one out and seeing how your child reacts to it, because as we have mentioned, all children are different!
When should children transition from sleep bag to a duvet and pillow?
It is not recommended that babies under the age of 1 use pillows or duvets as they can be a suffocation risk, however once your child reaches around 18 months - 2 years old, many parents choose to introduce a cot duvet along with pillow.
How can I help my child sleep better when it’s very hot?
As we all know, it can be very difficult to sleep when it is particularly hot. Some ways to help your child sleep in this situation are to:
- Keep windows shut. Although this may seem counter-intuitive, during heat waves the air outside is often much warmer than the air inside so opening windows means this warmer air will come into the house.
- Keep curtains shut to block out any sunlight.
- Use a fan to help move air around the room. You can also try placing a frozen water bottle in front of your fan to blow cooler air around the room.
- Ensure they are sleeping in as few clothes as possible to avoid overheating.
- Use a wet flannel on their forehead.
- Ensure they are well hydrated before bed and keep some cold water next to them at night to help them cool down throughout the night.
- Use a hot water bottle filled with crushed ice and cold water. This can be placed in their bed to help keep the temperature down.
It can also be helpful to reassure your child that it is unusually hot and that it is normal to feel how they are feeling or to struggle to sleep.