>>Sleep guidelines

Sleep guidelines

Sleep guidelines 2018-06-01T14:41:38+00:00

Sleep is essential for a healthy child: a well-rested child is an active child, and an active child is a well-rested child.

How much sleep should my child get?

The National Physical Activity and Sedentary Behaviour Guidelines recommend the following amounts for children:

  • Newborns (0-3 months) – 14-17 hours
  • Infants (4-11 months) – 12-15 hours
  • Toddlers (1-2 years) – 11-14 hours
  • Pre-schooler (3-5 years) – 10-13 hours
  • School age (6-13 years) – 9-11 hours
  • Teenagers (14-17 years) – 8-10 hours

Tips to make sure your child gets a good sleep

Keep bed time and wake up time regular

  • This helps to set the body’s internal clock

Keep screen activities out of the bedroom

  • They can overstimulate children making settling difficult.
  • Excess light from screens can disrupt normal sleep rhythms and affect appetite regulation

For children older than five try to avoid daytime napping

  • Napping during the day can mean the child is not tired when it comes to bed time

Chill-out before bedtime with a book, bath or meditation

  • Avoid screens during this time because the light they give off can delay sleepiness

Make sure your child feels safe at night

  • Avoid scary shows and games, you may even consider a night light

Make sure the bedroom is quiet and has minimal light

  • Some light can interfere with the body’s natural clock

Keep the bedroom clock out of sight if your child checks the time often

Make sure your child isn’t too hungry or too full before bed

Get natural light during in the day especially in the morning

  • This helps to regulate the body’s natural clock

Avoid caffeine in the late afternoon and evening

  • Tea, coffee, chocolate, cola and energy drinks