Why is a good night’s rest important for children?
Sleep is essential for growth, immunity, learning and memory and is important for helping a child heal and recover. Healthy sleep means a good quantity and quality of sleep, with regular sleep routines.
What happens if my child doesn’t get enough sleep?
A child who does not get enough healthy sleep may experience difficulties with concentration, memory, regulating their emotions, organising tasks and creative thinking. These children may be easily distracted, irritable, disruptive or generally hyperactive and restless. A lack of healthy sleep has been linked to mental health problems, poor growth, excessive weight gain, and reduced school performance.
How much sleep does a child need?
Infants: 4 to 12 months: 12 to 16 hours (including naps)
1 to 2 years: 11 to 14 hours (including naps)
3 – 5 years: 10 to 13 hours (including naps)
6 – 12 years: 9 to 11 hours
13 to 18 years: 8 – 10 hours
Infants from birth to three months of age have a wide variation in sleep duration and patterns; infants in this age group generally sleep 14 to 17 hours daily (including naps). It is important to remember that these figures are a guide only and that each child will have their own individual sleep requirement. Children with a development disorder may need an amount of sleep appropriate for their developmental age rather than their actual age.
Good sleep habits
Have a regular sleep pattern. Your child should keep regular times for going to bed and waking up. These times should be the same or similar on weekends and holidays. The 24-hour body clock that controls sleepiness and wakefulness works best if there is a regular sleep routine.
Have a consistent pre-bedtime routine. This will help your child settle and prepare for sleep. It may include reading quietly, a warm bath or a warm milk drink. Avoid exercise or stimulating play in the hour before bedtime.
Limit access to electronic devices (including TV, smart-phones, tablets and computer games) and bright light exposure in the one to two hours prior to bedtime. Exposure to bright light or the LED light from electronic devices can reduce the evening levels of the sleep promoting hormone, melatonin, making it more difficult to fall asleep. Electronic devices should remain out of the bedroom where possible.
Ensure the sleeping environment is quiet, dark and comfortable. Children should sleep in their own bed. If a night light is required, a red light is preferred. If background sound is required, soothing, gentle music is preferred. The bedroom should be used for sleep only and not study or play if possible.
Daytime exercise and natural light exposure may improve sleep at night. Children who are inactive through the day and/or are not exposed to natural sunlight, particularly early in the morning, may have difficulty falling asleep at night.
When should I take my child to the doctor?
- If your child is sleeping too much or too little.
- If your child has difficulty falling asleep or wakes frequently at night.
- Your child has symptoms of inadequate sleep which may include poor school performance, difficulty with attention and concentration, behavioural problems, hyperactive or restless behaviour, or unusual daytime tiredness including regular daytime naps after five years of age.
- Your child snores loudly, pauses while breathing or has difficulty with breathing during sleep.
- You have concerns with your child’s movement or behaviour in sleep.
For more information: Visit the Sleep Health Foundation
