Sleep in Children: What To Do
How much sleep children need at each age, and the routines that support it.
Last revised
Sleep problems in childhood affect behaviour, learning and family functioning, and most respond to consistent routine rather than treatment.
Key takeaways
- Toddlers 1-2 years: 11-14 hours including naps
- Children 3-5 years: 10-13 hours
- Most useful single change: Keep the same bedtime routine in the same order every night.
- Commonest mistake: Caffeinated drinks, including cola and energy drinks.
- See a doctor if any of the signs under "When to get help" below apply to you.
Do
- Keep the same bedtime routine in the same order every night
- Wind down with the lights low for half an hour before bed
- Keep screens out of the bedroom
- Keep the wake time consistent, including at weekends
Do not
- Caffeinated drinks, including cola and energy drinks
- Late-evening vigorous play or screen use
- Giving melatonin without a prescription
The figures behind the list
Each item above follows from these, published in the guidance named at the foot of the page.
| Measure | Figure |
|---|---|
| Toddlers 1-2 years | 11-14 hours including naps |
| Children 3-5 years | 10-13 hours |
| Children 6-12 years | 9-12 hours |
| Teenagers 13-18 years | 8-10 hours |
| Melatonin for children | prescription only, and specialist-initiated |
Where to go next
- Myths About Sleep in Children, Checked Against the Guidance
- Sleep in Children for Beginners: Where to Start
- Sleep in Children — the reference entry
- Jet Lag: Sorting the Evidence From the Noise
- What the Guidance Really Says About Insomnia
When to get help
See a GP if a child snores loudly every night, stops breathing or gasps in their sleep, or is persistently sleepy in the day — childhood sleep apnoea is often caused by enlarged tonsils and is treatable. Also seek advice for persistent night-time breathing difficulty or unexplained daytime behaviour change.
Where this comes from
- NHS — Sleep tips for children
- The Sleep Charity — children and sleep
How this page was put together
Every figure, recommendation and warning above is taken from the guidance named in Where this comes from. Nothing on this page is inferred, summarised or generalised beyond what those bodies publish: where they give a number, it is their number, and where they are silent, so are we. Pages are rebuilt whenever the underlying record changes. Sign-off by a named clinician, where it has happened, is shown at the top of the page along with the date.
Medical disclaimer
This article is general information, not medical advice. It cannot account for your own history, medication or circumstances. Always speak to a GP, pharmacist or another qualified health professional before making changes that affect your treatment, and never delay seeking medical advice because of something you have read here. In an emergency, call 999.