Healthy Sleep for Your Baby & Child

Sleep is very important to your child's health and well-being. In fact, good sleep habits start from birth. Children who do not get enough sleep may have trouble getting through the day. At night, they may find it hard to settle.

Every child is different. Some sleep a lot and others much less. This is a general guide to the amount of sleep children need over a 24-hour period, including nighttime sleep and daytime naps.

• Newborns (birth to 2 months): 16–18 hours a day (3 to 4 hours at a time)
• Babies (2 months to 6 months): 14–16 hours
• Older babies (6 months to 1 year): 14 hours
• Toddlers (1 to 3 years): 10–13 hours
• Preschoolers (3 to 5 years): 10–12 hours
• School-aged children (5–10 years): 10–12 hours

Babies (birth to 6 months)

Newborns may sleep as much as 16 hours a day, for 3 to 4 hours at a time. It's normal and healthy for babies to wake up during the night to feed. As your baby gets older, she will stay awake longer during the day and sleep for longer stretches at night.

Babies, just like adults, need the right cues to learn when it is time to sleep. For example, if you always put your baby in her crib to sleep she will learn that this is the place where she sleeps. Even if this doesn't work right away, over time your baby will come to understand.

Sometime after 3 months, your baby's sleep habits will become more predictable and you can expect a more regular nap schedule. Trust your baby's cues — she will let you know when she is tired. A sleep diary might help you recognise her regular sleeping pattern.

A naptime routine is a good idea. It could include a quiet cuddle and short story in a darkened room before it's time to nap. By 4 months, most babies need three naps a day — one in the morning, afternoon and early evening.

Healthy sleep habits for your newborn

• An overtired baby has more trouble sleeping. Napping actually helps a baby sleep better at night, so keeping your baby awake during the day will not help her sleep longer at night.
• Put your baby in bed when he is drowsy, but awake. Put him to sleep on his back in his crib, on a firm, flat surface. Keep soft items like pillows and stuffed animals out of the crib.
• It's okay to cuddle and rock your baby — you cannot spoil a newborn by holding him.
• A pacifier might be comforting and help your baby settle, but it's best not to start using one until breastfeeding is going well.
• Your baby will stir during the night. Give him a few minutes to try and settle on his own before going to him.
• Avoid stimulation during nighttime feedings and nappy changes — keep the lights dim.

Older babies (6 months to 1 year)

At this age, babies sleep an average of 14 hours a day, but anything less or more can be normal. By now you should have a fairly regular routine of naptimes, bedtime and wake times. During this period your baby will probably change from 3 naps a day to 2 longer naps, in the morning and afternoon — every baby's napping needs are different, from as little as 20 minutes at a time to 3 or more hours.

Healthy sleep habits for your older baby

• Maintain a regular daytime and bedtime sleep schedule as much as possible.
• A consistent bedtime routine is important — many parents like the "3 Bs": bath, book, then settle into bed.
• Don't put your baby to bed with a bottle — it can lead to tooth decay.
• Babies this age usually don't need to be fed during night-wakings.
• If your baby wakes at night and cries, check that nothing's wrong, but don't take her out of the crib — comfort her by stroking her forehead or talking softly. This helps her learn to self-soothe, an important step toward falling back to sleep on her own.

Toddlers (1 to 3 years)

Most toddlers sleep between 10 and 13 hours in a 24-hour period. Sometime between 2 and 3 years, your toddler will probably drop to one nap a day, though many will still nap at some point in the day. As your child approaches age 3, it's common to have some sleep problems and resistance to bedtime.

Healthy sleep habits for your toddler

• Keep the sleep schedule your child is familiar with — the routine from the first year is even more important now.
• Avoid naps that are too late in the day, since they can affect nighttime sleep.
• Help your child wind down about half an hour before bedtime with stories and quiet activities, at around the same time each day.
• Be gentle but firm if your child protests.
• Keep the bedroom quiet, cosy, and good for sleeping, with dim lights.
• Soft, soothing music might be comforting, and security items (a blanket or stuffed animal) are often important at this age.

Preschoolers and young children (4 to 6 years)

Preschoolers typically sleep about 10 to 12 hours a day and give up daytime naps during this period — that time, often after lunch, can become quiet time for reading and relaxing instead. It's common at this age to wake during the night from fears or nightmares.

Healthy sleep habits for your preschooler

• Don't give your child drinks with caffeine.
• Avoid television before bedtime, and don't allow a television, computer or video games in the bedroom.
• Some children try to delay bedtime — set clear limits, such as how many books you'll read together, and make sure your child knows what they are.
• Tuck your child in snugly for a feeling of security.
• Don't ignore bedtime fears — if your child has nightmares, reassure and comfort her.

Common sleep problems

Sleep deprivation: some children don't get enough sleep. If your child is fussy, cranky or has difficulty staying asleep at night, it might be because he isn't getting enough naptime or isn't getting to bed early enough.

Separation issues: your child may have difficulty relaxing and going to sleep if he feels upset that you aren't there. Try an extra-long cuddle before bedtime, a security object, or leaving the door open when you put him to bed.

Nightmares: most children experience nightmares at one time or another, sometimes after a stressful event or caused by fever. Talk calmly, cuddle and reassure your child if she calls out to you.

Loud snoring: if your child regularly snores loudly, this can be a sign of a problem worth mentioning to your doctor.

Sleepwalking: a disorder where a child awakens partly, but not completely, during the night — she may sit up, repeat movements, or walk around, and usually won't answer if you talk to her. Ensure the area is safe and gently guide her back to bed without waking her; if it continues, contact your doctor.

Night terrors: different from nightmares — children scream uncontrollably, may breathe quickly, and seem awake, though if woken they're usually confused and take longer to settle. They typically happen between ages 4 and 12 (occasionally as young as 18 months) and most children outgrow them, but mention it to your doctor if they persist.

Trouble falling asleep

Some children have trouble falling asleep on their own and can lie awake for long periods — this can be caused by too much screen time before bed, or caffeine from soda and energy drinks.

• If your child watches TV or plays video games for long periods, try limiting or cutting out screen time from the evening routine.
• Don't allow your child to drink or eat anything with caffeine.
• Try relaxing activities before bed, such as reading, calming music, or lying with your child talking quietly about her day.
• If these aren't the cause, talk to your doctor about other ways to help your child learn to fall asleep on her own.