Sleep helps children feel ready for the day. It can support their mood, learning, concentration and physical health. Every child is different. Some children need a little more sleep, and some need a little less.
As a general guide:
(this includes naps for younger children)
Around 10 to 13 hours a night.
Around 9 to 12 hours a night.
Around 8 to 10 hours a night.
1: Keep a regular routine
Try to have a similar bedtime and wake-up time each day. A simple routine could be:
It does not need to be perfect. Try to find a routine that works for your family.
2. Slow things down before bed
Give your child’s body time to get ready for sleep. Try quieter activities such as:
3. Give screens a bedtime too
Phones, tablets, TVs and gaming can make it harder to settle. Try switching screens off around an hour before bed. If this feels difficult, start with a smaller change and build from there.
4. Think about drinks
Tea, coffee, cola and energy drinks can contain caffeine. Caffeine can make it harder to fall asleep. For older children and teenagers, try to avoid caffeine later in the day. Water or a caffeine-free drink is a better choice near bedtime.
5. Be active during the day
Playing, walking, dancing, cycling and sport can all help children use their energy and support good sleep. It does not have to mean going to the gym.
Below are a variety of resources for children, teens and adults to help them all get a better night’s sleep.
