The Evidence on Sleep in Children, Without the Hype
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 speak to a doctor" below apply to you.
What it is
How much sleep children need at each age, and the routines that support it. It sits within Sleep. The figures below are the ones published guidance uses, rather than the ones that circulate.
The numbers, in one place
| 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 |
What helps
These are the changes with the clearest evidence behind them. Start wherever it is easiest to start.
- 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
What to avoid
A few of these are widely believed. That is precisely why they are here.
- Caffeinated drinks, including cola and energy drinks
- Late-evening vigorous play or screen use
- Giving melatonin without a prescription
Where to go next
- A Working Checklist for Sleep in Children
- Myths About Sleep in Children, Checked Against the Guidance
- Sleep in Children — the reference entry
- Jet Lag: Sorting the Evidence From the Noise
- What the Guidance Really Says About Insomnia
When to speak to a doctor
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.
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