Children's Sleep and Bedtime Routines

How much sleep kids need

The AASM's pediatric consensus, endorsed by the American Academy of Pediatrics, recommends per 24 hours:

• Infants 4 to 12 months: 12 to 16 hours including naps
• 1 to 2 years: 11 to 14 hours including naps
• 3 to 5 years: 10 to 13 hours including naps
• 6 to 12 years: 9 to 12 hours

Regularly getting enough sleep is associated with better attention, behavior, learning, memory, emotional regulation and physical health.

Build a predictable bedtime routine

A short, consistent routine of 20 to 30 minutes helps children wind down and signals that sleep is coming. Research suggests regular routines are linked to better sleep in young children. A typical routine might be:

• Bath or wash
• Pajamas and brushing teeth
• One or two books or a quiet story
• A song, cuddle or brief chat about the day
• Lights out at the same time each night

Keep the steps in the same order and the room dim and calm.

Consistent timing

Keep bedtime and wake time similar every day, including weekends, within about an hour. Young children often do best with an early bedtime. If your child is overtired, moving bedtime 15 to 30 minutes earlier can reduce resistance and night waking.

Screens and the bedroom

The American Academy of Pediatrics recommends keeping screens out of children's bedrooms and turning them off at least an hour before bed. Devices in the bedroom are associated with less sleep. Keep chargers in a family area.

Falling asleep independently

Children who learn to fall asleep on their own at bedtime often find it easier to settle again after normal night wakings. Put your child to bed drowsy but awake. If they call out, keep visits brief, calm and boring. For infants, follow safe sleep guidance: alone, on their back, on a firm flat surface with no pillows, bumpers or loose bedding.

Melatonin and sleep aids

The AASM advises parents to consult a healthcare professional before giving melatonin to children, and to store it out of reach. Behavioral approaches are recommended first for most children's sleep problems. Pediatric melatonin ingestions reported to US poison centers rose sharply over the past decade, mostly accidental ingestions by young children.

When to see the pediatrician

Talk to your child's doctor if they:

• Snore loudly on most nights, gasp, or pause in breathing (possible sleep apnea, often related to enlarged tonsils and adenoids)
• Are very sleepy during the day, or have hyperactivity or attention problems that may be linked to poor sleep
• Have frequent night terrors, sleepwalking or bedwetting that is new or worsening
• Complain of leg discomfort at night
• Take a very long time to fall asleep most nights despite a good routine