Sleep tips for children

7-minute read

Listen

Key facts

Healthy sleep means getting enough good quality sleep and following a regular sleep routine.
Healthy sleep is essential for your child's development — poor sleep is linked to problems with mental health, growth and behaviour.
To help your child sleep well, establish a bedtime routine and avoid technology or other stimulants before bed.
Your child may have a sleep problem if they experience sleepwalking or sleep talking, night terrors or difficulty breathing while asleep.
See your doctor if your child has symptoms of a sleep problem, is sleeping too much or wakes often at night.

Why is sleep important for my child?

All children need sleep for:

growth and development
memory and concentration
learning
emotional wellbeing
safety
ability to function each day
behaviour

Not having enough sleep or not sleeping well can affect how children learn, and can lead to:

mood swings
poor growth
behaviour problems

How much sleep does my child need?

The amount of sleep your child needs will change as they grow. Everyone is different, but as a guide, children need the following amounts of sleep every night:

ages 1 to 3: 11 to 14 hours (including naps)
ages 3 to 5: 10 to 13 hours (including naps)
ages 6 to 12: 9 to 11 hours
ages 13 to 18: 8 to 10 hours

What are some tips to help my child sleep well?

Here are some tips to help your child fall asleep, stay asleep and get enough good quality sleep:

Establish a sleep schedule: Make sure your child goes to bed early enough to get the sleep they need. Once you have set an appropriate bedtime, stick to it — even on the weekend.
Respond to any resistance: It's common for children to resist bedtime. If this happens, calmly tell them that it's time to sleep. Be firm and consistent, but do not punish them.
Establish a bedtime routine: Follow the same routine every day. This may include a bath or shower, changing into pyjamas, brushing teeth, reading or spending quiet time in their bedroom, lights out and then going to sleep.
Help your child wind down: Busy children need some time to relax. Consider playing soft music or reading to them. Avoid any stimulating activities like watching television or running around.
Make sure the bedroom is suitable for sleep: Ensure the bedroom is dark and quiet. If your child is anxious or afraid at night, use a night light.
Avoid stimulants: Make sure your child avoids any foods or drinks that contain caffeine, especially in the afternoon or close to bedtime. This includes tea, coffee, chocolate and sports drinks.
Turn off technology: Try turning off computers, phones and televisions one hour before bedtime to help your child sleep better. The light from the screens can stimulate their brain, making it harder to fall asleep and stay asleep.

Medicines to improve sleep

If you have tried other ways to improve your child's sleep that do not work, you may want to consider medicines.

Melatonin plays a role in your body's sleep and wake cycle. Some families use melatonin supplements to help adjust a child's 'body clock'.

In Australia, you will need a prescription to obtain melatonin for children with sleep problems. The melatonin products available without a prescription in pharmacies or online may not be suitable for children.

Do not buy melatonin or any other sleep medicines online. Products from online sources may not meet Australian safety and quality standards.

Talk to your doctor or pharmacist about whether medicines may help improve your child's sleep.

What are the symptoms of a sleep problem?

If you establish good sleep habits and your child is still having trouble falling or staying asleep, they might have a sleep problem. More than 1 in 3 children have a sleep problem.

Symptoms of a sleep problem include:

sleepwalking
sleep talking
night terrors
teeth grinding
snoring
trouble breathing while asleep, or taking long pauses between breaths
frequent movements during the night, especially of the legs

You might also notice a change in your child's behaviour during the day, such as:

difficulty concentrating
feeling very tired
mood swings

When should I see my doctor?

See your doctor if your child:

has any symptoms of a sleep problem
is sleeping too much or too little
has difficulty falling asleep
wakes up often at night
behaves in a way that concerns you while they sleep

FIND A HEALTH SERVICE — The Service Finder can help you find doctors, pharmacies, hospitals and other health services.

Resources and support

Visit the Royal Children's Hospital Melbourne page for ways to improve night-time behaviour in children.

The Sleep Health Foundation has more information on:

Visit the Pregnancy, Birth and Baby website for information and resources about sleep for babies and young children.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.