Helping your children to sleep better

Keeping your child to a regular bedtime routine can be difficult, but it can help to improve the quality of their sleep.

For some children, irregular sleeping hours can be problematic. Sleep is very important to a child’s wellbeing. These are hours of sleep based on age, as recommended by the Millpond Children’s Sleep Clinic:

1 week – daytime: 8 hours -night time: 8 hours, 30 minutes

3 months – daytime: 4 to 5 hours – night time: 10 to 11 hours

12 months – daytime: 2 hours, 30 minutes – night time: 11 hours

5 years – night time: 11 hours

10 years – night time: 9 hours, 45 minutes

15 years – night time: 9 hours

If your child is not sleeping well, keep a sleep diary

One of the first things they may ask you to do is to keep a sleep diary for your child as part of diagnosing any sleep problems.

  1. What were your child’s sleeping times?
  2. How long did it take them to get to sleep?
  3. How many times did they wake up during the night?
  4. How long did each awakening last?
  5. How long did they sleep in total?
  6. Did they do any exercise shortly before going to bed?
  7. Did they take any naps during the day or evening?
  8. Has anything made them anxious or upset?

Sometimes sleep changes are due to other issues eg mental health. If you are concerned about your child’s sleep contact your GP