Promoting Good Sleep for Your Child

How much sleep does your child need?

The chart below gives you an idea about how much sleep children need at different ages. But not all children have the same sleep needs. Some children need more sleep than average, and some need less. The best way to know if your child is getting enough sleep is to watch during the day for signs of poor sleep.

Signs of poor sleep

Signs of poor sleep can be confused with many other problems. If you’re concerned, be sure to talk with your child’s doctor. Common signs and symptoms of poor sleep in children include:

• Hyperactivity.

• Irritability.

• Poor concentration or problems with memory.

• Learning problems.

• Trouble waking up in the morning.

• Daytime sleepiness or falling asleep in school (more common in older children).

• Sleeping longer on weekends than during the week.

• More injuries and accidents.

• Bed-wetting.

• Behavioral issues like anger and impulsiveness, mood swings, and even aggressiveness.

• Feeling sad or depressed, or lacking motivation.

Helping your child get better sleep

Here are a few things you can do to help your child get good sleep:

• Keep a sleep diary. Note how much sleep your child is getting, when they get sleepy at night, and whether signs of sleep problems appear during the day.

• Set a regular bedtime, and stick to it. Watch for signs of sleepiness, and get your child to bed before they are very sleepy. An overtired child may get a “second wind.” This makes it harder to get them into bed.

• Encourage relaxing bedtime activities, such as reading or bathing.

• Don't fill up your child's bed with toys. A favorite doll or bear or a security blanket is fine, since it can help to ease separation anxiety.

• Make bedtime a special time with your child. Keep the routine the same each night. It could be a simple "brush, book, and bed" routine.

• Don't serve big meals close to bedtime. Don't give your child foods or drinks with caffeine. If your child eats things like chocolate, don't allow it within 6 hours of bedtime.

• Keep the bedroom dark, quiet, and not too hot or too cold. Soothing music may help your child sleep.

• Don't have emotional conversations close to bedtime.

• Encourage plenty of exercise during the day. But don't exercise within 2 hours of bedtime.

• Cut down on activities if a busy schedule is affecting your child’s sleep.

• Keep TVs, computers, phones, and other electronic devices out of your child’s bedroom.

• Keep your child away from media screens for at least 1 hour before bedtime. Light from screens of these devices contains "blue light" that can suppress melatonin, which promotes sleep.

• Take steps to help your child lose weight, if needed. Talk to your child’s doctor about this and your child's alertness during the day. Extra weight can increase the risk of sleep disorders, which can keep your child from getting good sleep.

Signs of sleep disorders

Have you taken steps to improve your child’s sleep, but your child is still not sleeping well? Have you observed any of the following signs? If so, contact your child’s doctor. You may be referred to a sleep specialist for a sleep evaluation. Signs to watch for include:

• Chronic tiredness.

• Breathing through the mouth and snoring.

• Hyperactivity.

• Periodic pauses in breathing while asleep.

• Waking in the night and having trouble getting back to sleep.

• Having night terrors or nightmares more often.

• Falling asleep suddenly during the day.

• Rhythmically kicking or moving the body during sleep, odd sleep positions, and significant disruption of bed coverings.

• Ongoing problems sleeping well at night.

• Excessive sleepwalking.

• Morning headaches.

• Bed-wetting again after not wetting the bed for 6 months or more.