How much sleep does a young child need, and how to build a bedtime routine

Sleep supports growth, memory, attention and mood. A child who sleeps poorly may be more irritable, active or tearful during the day, which can be mistaken for other problems.

Recommended sleep in 24 hours, including naps

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

These ranges come from the American Academy of Sleep Medicine and are endorsed by the American Academy of Pediatrics. Individual children vary within them.

A simple bedtime routine

A routine is the same few calm steps, in the same order, at about the same time each night. For example: bath or wash, change clothes, brush teeth, one or two stories, lights off. Twenty to thirty minutes is enough.

• Keep the timing steady, including on weekends and holidays where possible.
• Screens off at least an hour before bed.
• A dark, quiet, comfortable room. A fan can mask household noise.
• Active play earlier in the day helps children feel ready for sleep.
• Avoid sugary drinks and tea or cola in the afternoon and evening.

Late family evenings

In many homes, dinner and visitors come late, and children stay up with the family. If your child is regularly short of sleep, try moving their routine earlier, even if adults stay up, or allowing a consistent afternoon nap for younger children.

When to ask for advice

Speak with a doctor if your child snores loudly most nights, seems to stop breathing or gasps during sleep, is very sleepy during the day despite enough hours in bed, or if night waking is affecting the whole family for weeks.