Quick Answer: Good sleep starts with a consistent bedtime routine (bath, book, bed), a dark and cool room (20-22°C), and age-appropriate bedtimes. Most sleep problems can be solved with routine and consistency. Children need 10-14 hours of sleep depending on age. Limit screens 1-2 hours before bed, avoid caffeine, and create a boring (in a good way!) sleep environment. If problems persist for weeks, consult your pediatrician.
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How Much Sleep Does Your Child Need?
Watch: Baby Sleep Tips - Solving Common Sleep Problems
Age
Total Sleep (24 hours)
Night Sleep
Naps
**0-3 months**
14-17 hours
Variable
Variable
**4-12 months**
12-16 hours
9-12 hours
2-3 naps
**1-2 years**
11-14 hours
10-12 hours
1-2 naps
**3-5 years**
10-13 hours
10-12 hours
0-1 nap
**6-12 years**
9-12 hours
9-12 hours
Usually none
Note: These are ranges. Some children naturally need more or less. Signs of enough sleep: waking happy, alert during day, no behavior problems from tiredness.
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The Perfect Bedtime Routine
Why Routine Matters
Signals to brain that sleep is coming
Reduces bedtime battles
Creates positive sleep associations
Helps body's internal clock
Sample Routine (30-45 minutes)
Time Before Bed
Activity
45 min
Bath (calming, not active play)
30 min
Pajamas, brush teeth
20 min
Quiet activity in bedroom
10 min
Books and cuddles
0 min
Lights out, goodnight
Keys to Success
Same order every night - Predictability is power
Same time every night - Even weekends (within 30 min)
Calm activities only - No roughhousing or exciting games
Low lighting - Dim lights 30 min before bed
In the bedroom - Last 15-20 minutes in sleep space
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Creating the Ideal Sleep Environment
Temperature
20-22°C (68-72°F) - Slightly cool is best
Overheating disrupts sleep
Baby needs one more layer than you
Darkness
Very dark - Darkness triggers melatonin
Use blackout curtains
Cover any LED lights
Okay to use dim nightlight if child is scared (red/orange is best)
Sound
Helpful
Harmful
White noise machine
TV or music with words
Consistent background sound
Intermittent noises
Fan
Silence in noisy household
The Bed
Comfortable mattress
Appropriate bedding (not too hot)
For babies: firm, flat surface, nothing in crib
Favorite sleep toy/blanket for toddlers+ (comfort item)
Sleep problems affecting behavior, school, or family life
Possible Medical Causes
Sleep apnea
Restless leg syndrome
Allergies/congestion
Reflux
Eczema (itching disturbs sleep)
Anxiety or depression
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Frequently Asked Questions
Q: Should I let my child sleep in my bed?
A: This is a personal choice. Bed-sharing is safe for children over 1 year if done carefully. If it works for your family and everyone sleeps well, it's fine. If it's disrupting sleep, transition to their own bed gradually.
Q: My toddler fights bedtime every night. Help!
A: Bedtime battles often mean bedtime is too early or the routine has too many negotiation points. Try pushing bedtime slightly later and giving only 2 limited choices during routine. Stay calm, consistent, and boring with protests.
Q: Is melatonin safe for children?
A: Melatonin should only be used under pediatrician guidance. It can be helpful short-term for specific situations, but behavioral approaches should be tried first. Long-term safety in children isn't well studied.
Q: My child only falls asleep with me lying next to them. How do I change this?
A: Gradually move yourself farther away over 1-2 weeks. Night 1-3: sit on bed. Night 4-6: sit on chair next to bed. Night 7-9: chair across room. Eventually, outside the door. Consistency is key.
Q: How do I handle time changes (daylight saving)?
A: Gradually shift bedtime by 15 minutes every few days before the change. Or adjust "cold turkey" - most children adapt within a few days.
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Key Takeaways
Routine is everything - Same sequence, same time, every night
