Ways To Help Your Child Achieve A Good Night’s Sleep
Quick Answer
Haan, aapka bachcha acchi neend le sakta hai - consistent habits se hota hai! Good sleep is a learned skill, and these 10 proven strategies help children of all ages get the rest they need. Whether you're dealing with bedtime battles (sone se mana karta hai), night waking (raat ko jagta hai), or early morning rising, this guide covers practical solutions that work for Indian families.
How Much Sleep Does Your Child Need?
Watch: How to Know When Your Baby Is Sleepy 😴 | Baby Sleep Cues Every Parent Should Know
Sleep requirements by age (kitni neend chahiye):
Age
Total Sleep (24 hrs)
Nighttime
Daytime Naps
Newborn (0-3 months)
16-17 hours
Variable
Multiple short naps
3-6 months
14-15 hours
10-12 hours
3-4 naps
6-12 months
14-15 hours
11-12 hours
2-3 naps
1-2 years
12-14 hours
11-12 hours
1-2 naps
2-3 years
11-13 hours
10-11 hours
1 nap (or quiet time)
3-5 years
10-13 hours
10-12 hours
0-1 nap
6-12 years
9-12 hours
9-12 hours
None
13-18 years
8-10 hours
8-10 hours
None
Tip: If your child is getting less than needed, try an earlier bedtime - it often helps!
10 Proven Strategies for Better Sleep
Strategy 1: Know Your Child's Sleep Needs (Zaroorat Samjho)
First, understand:
How much sleep does your child need for their age?
Is your child getting enough total sleep?
What time should bedtime be to get enough hours before wake time?
Common mistake: Putting child to bed too late thinking they'll sleep better. Actually, overtired children sleep WORSE!
Calculate bedtime: If 6-year-old needs to wake at 6:30 AM and needs 10-11 hours, bedtime should be 7:30-8:30 PM.
Strategy 2: Establish a Consistent Bedtime Routine (Sone Ki Aadat)
Why routines work:
Signal to brain that neend ka time aa gaya
Create predictable sequence child can rely on
Reduce bedtime anxiety and resistance
Make transitions from play to sleep easier
Sample bedtime routine (20-30 minutes):
Bath time - Naha lo (warm water relaxes)
Pajamas and brush teeth - Kapde badlo, daant saaf karo
Read 1-2 books together - Kahani padho
Quick chat about the day - Aaj kya hua baat karo
Goodnight song or prayer - Lori ya prarthana
Lights out - Batti band
Keep it:
Same order every single night
Same time every night (30 minutes variation max)
Calm, quiet, and boring (in a good way!)
Short enough to be sustainable
Strategy 3: Encourage Relaxation Before Bed (Sone Se Pehle Aaram)
Wind-down period (30-60 minutes before bedtime):
Good activities:
Reading books
Quiet music (lori, soft songs)
Gentle stretching or yoga
Coloring or drawing
Quiet conversation
Breathing exercises (older children)
Avoid (sone se pehle yeh mat karo):
Screens (TV, phone, tablet, video games)
Exciting, active play
Scary content
Rough-housing (kushti-pahelwani)
Arguments or discipline talks
Homework stress
Strategy 4: Maintain Consistent Sleep-Wake Times (Time Fix Rakho)
Same times every day:
Bedtime within 30 minutes same time daily
Wake time also consistent
Even on weekends (haan, Saturday-Sunday bhi!)
Body clock (circadian rhythm) needs consistency
Weekend rule: Maximum 1-hour difference from weekday schedule. Sleeping 2-3 hours late on weekend = "social jet lag" = miserable Monday!
Strategy 5: Manage Naps Appropriately (Dopahar Ki Neend)
Age-appropriate napping:
Age
Naps Needed
Important Tips
6-12 months
2-3 naps
Keep on regular schedule
1-2 years
1-2 naps
Transition gradually to one nap
2-3 years
0-1 nap
Early afternoon, 1-2 hours max
3-5 years
0-1 nap
If napping, keep short (30-60 min)
5+ years
None
Quiet time instead if tired
Nap rules:
Not too late in afternoon (end by 3-3:30 PM)
Not too long for age
Consistent timing
Dark, quiet environment
Signs child is ready to drop nap:
Fighting nap consistently (sone nahi deta dopahar ko)
Safe sleep (back position, firm surface, no loose items)
Start simple routine around 3-4 months
Day/night difference (bright day, dark night)
Some night feeding normal until 6-9 months
Toddlers (1-3 years)
Simple, short, predictable routine
Transition from crib to bed carefully (usually 2-3 years)
Security object (blanket, soft toy) helpful
Bedtime resistance very common - stay consistent!
Preschoolers (3-6 years)
Address fears calmly, validate feelings
May be dropping nap - adjust bedtime earlier
Clear sleep rules (reward chart helpful)
Consistency is key with this age
School-Age (6-12 years)
Consistent schedule critical for school success
Homework/activities not too late
Increasing independence but still need guidance
Talk about importance of neend for brain
Teens (12+ years)
Biology naturally shifts to later schedule (not laziness!)
Still need 8-10 hours (padhai ka pressure, but neend zaroori)
Keep devices OUT of bedroom overnight
Weekday/weekend consistency still important
Frequently Asked Questions
Q: Bachcha raat ko baar baar jaag jaata hai. Kya karun? (Raat ko jagta hai)
A: After age 1, frequent night waking is often habit, not need. Try: consistent bedtime routine, put child to bed drowsy but awake (not fully asleep), brief and boring response to night waking (kam baat karo, lights mat jalaao), same approach every single time. Takes 2-3 weeks of consistency to see change. Also check: room comfort (not too hot/cold), not overtired at bedtime. If snoring or breathing concerns, definitely see doctor.
Q: Bachcha sone se mana karta hai. Bedtime drama kaise band hoga? (Sone nahi deta)
A: Bedtime resistance bahut common hai! Solutions: consistent routine at same time daily, wind-down 30-60 minutes before (NO screens), give choices within limits ("kaun si kitaab padhen?"), clear expectations, stay calm but firm (no negotiations), reward good bedtime behavior. Earlier bedtime often helps - overtired children resist MORE. Be consistent for 2-3 weeks minimum.
Q: Kitne baje sulana chahiye bachche ko?
A: Depends on age and required wake time. Count backwards from wake time: if 7-year-old needs to wake at 6:30 AM and needs 10-11 hours sleep, bedtime should be 7:30-8:30 PM. Most school-age children do well with 7:30-8:30 PM bedtime. Toddlers often need 7-8 PM. Watch for signs of overtiredness (cranky, hyper, meltdowns) - may need even earlier bedtime.
Q: Screen time se neend kharab hoti hai? (TV aur phone)
A: YES - bahut effect hota hai! Blue light from screens blocks melatonin (neend ka hormone). Content is also stimulating. Major sleep disruptor for all ages. Rule: NO screens 1 hour before bed (better: 2 hours). Keep all devices OUT of bedroom overnight - no exceptions! This single change often dramatically improves sleep quality and time to fall asleep.
Q: Weekend pe late sona theek hai?
A: Maximum 1 hour difference from weekday schedule. Large differences (sleeping 2-3 hours later) cause "social jet lag" - like traveling time zones every week! Makes Monday mornings very hard and takes days to recover. Consistent schedule, even on weekends, helps body clock stay regular. If child is exhausted on weekends, the solution is earlier weeknight bedtime, not weekend catch-up.
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This article was reviewed by a pediatrician. Last updated: January 2025
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