Sleep is essential for a healthy child: a well-rested child is an active child, and an active child is a well-rested child.
How much sleep should my child get?
The Australian 24-Hour Movement Guidelines recommend the following amounts of sleep for children in a 24-hour period:
- Newborns (0-3 months) – 14-17 hours
- Infants (4-11 months) – 12-16 hours
- Toddlers (1-2 years) – 11-14 hours
- Pre-schooler (3-5 years) – 10-13 hours
- School age (5-13 years) – 9-11 hours
- Teenagers (14-17 years) – 8-10 hours
Tips to help your child get a good sleep
Have a consistent sleep routine
- Try not to vary bedtime or wake-up time by more than 30 minutes – this helps to set the child’s internal body clock
- For children older than five, try to avoid daytime napping
Make bedrooms screen-free zones
- Screens can overstimulate children, making settling difficult
- Excess light from screens can disrupt normal sleep rhythms and affect appetite regulation
- Avoid screens for at least one hour before bed time
- Chill out before bed with a book, bath, or meditation instead
Make sure the bedroom is quiet and has minimal light
- Some light can interfere with the body’s natural clock
- Keep the bedroom clock out of sight if your child checks the time often
Make sure your child feels safe at night
- Avoid scary shows and games
- Consider a night light
Follow a meal and snack routine that supports quality sleep
- Make sure your child isn’t too hungry or too full before bed
- Avoid caffeine (in energy drinks, tea, coffee, chocolate and cola), especially in the late afternoon and evening
Spend time outside and be active during the day
- Natural light helps to regulate the body’s internal clock
- Getting enough physical activity during the day supports quality sleep
Be a positive role model
- Set a positive example with your own sleep routine
