How much sleep does my child need?

Every child is different: some need more sleep than others. Below is a general guide for the amount of sleep that children need over a 24-hour period:

Newborns (birth to 3 months)

Newborns may sleep as much as 18 hours a day, for 3 to 4 hours at a time. It is normal and healthy for babies to wake up during the night to feed. As your baby gets older, they will stay awake longer during the day and sleep for longer stretches at night.

Healthy sleep habits for your baby:

• An overtired baby has more trouble sleeping. Napping actually helps a baby to sleep better at night, so keeping your baby awake during the day will not help your baby sleep longer at night.
• Put your baby in bed when they are drowsy, but awake. Remember to put them to sleep on their back in their crib, or on a firm, flat surface. Keep soft items like pillows and stuffed animals out of the crib.
• A pacifier may comfort and help your baby to settle. it is best not to start using a pacifier until breastfeeding is well-established and to try stopping the use of a pacifier at around 7 months old, to avoid dental issues in the future.
• Give them a few minutes to try and settle on their own before going to them.
• Avoid stimulation during nighttime feedings and diaper changes. Keep the lights dim, minimise eye contact and if you must speak, keep your voice low and monotonous or whisper instead.

Infants (3 to 12 months)

At this age, babies sleep from 14 to 18 hours a day, but anything less or more can be normal for your baby. Most need 3 naps per day: mid-morning, early afternoon (after lunch) and early evening.

Between 6 and 12 months, your baby will probably go from having 3 naps a day to 2 longer naps, in the morning and afternoon. Every baby’s napping needs are different. A regular sleep cycle for a baby is 45 minutes. Some nap for less than this, but most will do at least this if not 1 to 3 hours at times.

Healthy sleep habits for your infant:

• Maintain a regular daytime and bedtime sleep schedule as much as possible.
• A consistent bedtime routine is important. Many parents like to use the “3 Bs”: bath, breastfeed (or bottle), bed.
• At around 6 months, if your baby wakes at night and cries, you can check on them to see if they are too warm or too cold for example, but try to avoid taking them out of the cot. You can comfort them by stroking their forehead or patting them softly to let them know you’re there. This helps your baby learn how to self-soothe and eventually fall asleep on his/her own.

Toddlers (1 to 3 years)

Most toddlers sleep between 10 and 14 hours in a 24-hour period.

Healthy sleep habits for your toddler include:

• It is important to maintain a sleep schedule that your toddler is familiar with. The routine you established during the first year is even more important for your toddler.
• Try to maintain a wake window of at least 4 hours between the last nap and bedtime, in order to get a better night’s sleep.
• Help your child wind down about half an hour before bedtime with stories and quiet activities.
• Be gentle but firm if your child protests.
• Keep the bedroom quiet, cozy, and an ideal environment for sleeping, such as dim lights, and getting rid of any items which may trigger fear or negative imagination in the dark.
• Soft, soothing music might be comforting.
• Security items (such as a blanket or stuffed toy) are often important at this age.

What are some common sleep problems?

• Sleep deprivation
• Separation issues
• Nightmares

When should I talk to my paediatrician?

Mouth breathing:  If your child consistently breathes through their mouth (is open-mouthed) overnight, due to a blocked nose, this may be a sign of nasal allergies or enlarged adenoids. This can obstruct the airway and lead to disturbed sleep.

Loud snoring: If your child snores loudly on most nights, this is a further sign of nasal airway obstruction, which may require medical or surgical (ENT) intervention.

Sleepwalking: Sleepwalking is a disorder where a child is partly awake, but not completely, during the night. Your child may sit up in bed and repeat certain movements, such as rubbing their eyes. They may get out of bed and walk around the room. When you talk to your child, they usually will not answer you. If your child sleepwalks it is important that you ensure the area is safe. Gently guide your child back to bed without waking them. If the problem continues, contact your doctor.

Night terrors: These are different from nightmares. Children with night terrors scream uncontrollably, may breathe quickly, and seem to be awake. If you wake your child, they will likely to be confused, and may take longer to settle down and go back to sleep. Night terrors usually happen between the ages of 4 and 12, but can happen to children as young as 18 months old. Most children will outgrow them, but talk to your doctor if they persist.

What if my child regularly has trouble falling asleep?

Some children have trouble falling asleep on their own and can lay awake for long periods of time. This can be caused by their inability to self-soothe (carried over from infancy, or overstimulation due to excessive screen time, especially before bedtime or the over-consumption of high-energy foods or drinks (such as sweets, sugary juices and others).

If your child is watching TV or playing video games for long periods of time, try limiting screen time or cutting it out of the bedtime routine.

Avoid sugary foods and drinks in the 3 to 4 hours before bedtime (these are best avoided at all times of course).

Try doing relaxing activities before bed such as reading, listening to calming music, or laying in bed with your child and talking quietly about their day.

If the problem persists, talk to your paediatrician about other ways to help your child learn to fall asleep on their own.