Better Sleep for Kids: Simple Solutions for Tired Parents
Easy ways to help your child sleep better and overcome common sleep problems.
How Much Sleep Do Kids Need?
Newborns (0-3 months) need 14-17 hours including naps. Babies (4-11 months) need 12-15 hours. Toddlers (1-2 years) need 11-14 hours. Preschoolers (3-5 years) need 10-13 hours. School-age kids (6-13 years) need 9-11 hours. Knowing these guidelines helps you set realistic expectations and notice when your child isn't getting enough sleep.
Create a Good Sleep Space
The bedroom should be cool (65-70°F), dark, and quiet. Use blackout curtains to block outside light. Consider white noise to cover household sounds. Make sure the mattress is comfortable and right for your child's age. Remove screens and exciting toys from the sleep area. Keep the room just for sleep to help your child's brain know it's time to rest.
Build a Bedtime Routine
Start the routine at the same time each night, 30-60 minutes before sleep time. Include calming activities: bath, pajamas, brushing teeth, a quiet story, lullaby, or gentle massage. Keep the same order every night so your child's body learns to recognize sleep cues. Turn off screens at least one hour before bed. Dim lights throughout the house to support natural sleepiness.
Fix Common Sleep Problems
For bedtime fights: Make sure your child gets physical activity during the day, avoid late naps, and stick to the routine. For night wakings: Respond calmly and briefly. Don't play or chat. For early waking: Make sure the room is dark enough. Consider a later bedtime if they're getting enough total sleep. For nightmares: Offer comfort and reassurance. Keep a nightlight if needed. Talk about daytime stressors.
Sleep Training Methods
Different methods work for different families. The gradual approach means slowly increasing the time before you respond to cries. The check-and-console method means checking at increasing time intervals. The chair method has you gradually move further from the bed each night. Whatever you choose, consistency is most important. Expect some setbacks during illness, travel, or developmental changes.
Conclusion
Improving sleep takes patience and consistency, but the benefits for your whole family are huge. If sleep problems continue despite your efforts, or if you notice signs of sleep disorders like snoring or restless sleep, talk to your pediatrician. Better sleep is possible for most families with the right approach.