Sleep is vital for the health, growth and development of children of all ages. As a parent, ensuring your child gets enough quality sleep can be challenging at times. This guide provides tips and solutions tailored to different age groups to help your child develop healthy sleep habits and get the rest they need. Read on for a breakdown of sleep needs, issues, and solutions based on your child’s age.
Newborns (0-3 Months)
Whether you’re a foster carer fostering with the Fostering People or a biological parent, you’ll understand the importance of sleep for both you and your child. In the early months, newborn babies need to eat frequently and sleep often. Expect your newborn to sleep anywhere from 8 to 18 hours per day, often in 2-4 hour increments. Because their sleep cycles are shorter, they wake more easily. Swaddling, white noise, and motion can help soothe them back to sleep. Establish a calming bedtime routine early, like a bath, massage and feeding. Put your baby down drowsy but awake to self-soothe. Consider sleeping in shifts with your partner to allow each other uninterrupted rest.
Infants (4-12 Months)
At this age, infants need around 12-15 hours of daily sleep, including 2-3 naps per day. Separate feeding from sleep, putting them down awake and using soothing techniques to help them learn to self-settle. Set up a consistent nap schedule and wind down routine. Introduce a comfort object like a blanket or soft toy. Manage early waking by leaving them until the desired wake time. Sleep training approaches can establish healthy habits.
Toddlers (1-3 Years)
Toddlers need around 11-14 hours of nightly sleep and 1-2 daytime naps. A calming pre-bed routine is key. Set limits like one bedtime story then lights out. Regular daily exercise can deepen sleep. Adjust nap schedules gradually, dropping to one nap between 18 months and 3 years. Use sticker charts to motivate staying in bed. Avoid screens before bedtime. Incorporate a soft nightlight and familiar items like a favourite blanket or toy into their bedtime routine. Try to keep bed time and wake time consistent.
Pre-Schoolers (3-5 Years)
Ten to thirteen hours of sleep is recommended at this age, dropping daytime naps. Maintain a soothing and consistent bedtime routine involving baths, pyjamas, brushing teeth and story time. Set a regular bedtime and wake-up time, even on weekends. Help them learn to self-soothe without your presence. Use a Gro Clock to visualise sleep and wake times. Give them healthy sleep habits like avoiding caffeine. Set up a calm environment – encourage the use of a dim light and personal comfort items for a sense of security at night.
Primary School Age (5-12 Years)
School-age children need 9-12 hours of sleep per night. Maintain regular routines for bed and waking. Limit stimulating activities in the evenings like video games and TV. Avoid caffeine, especially in the afternoons and evenings. An hour before bed should be a screen-free, calm time. Chat about their day and worries earlier to offload before sleep. Use a star chart to motivate good bedtime behaviour. Stick to later bedtimes to support their natural rhythm.
Getting adequate sleep is crucial for your child’s well-being and development. While each age comes with its own sleep challenges, setting up consistent, soothing routines tailored to your child’s needs can help establish healthy sleep habits for life.