Healthy Sleep Habits
Healthy Sleep Habits
What is normal sleep?
The recommended amount of sleep varies depending on the age of your child.
| Age | Age range | Recommended hours of sleep per 24-hour period |
|---|---|---|
| Newborn | 0-3 months | 14 to 17 hours |
| Infant | 4-11 months | 12 to 15 hours |
| Toddler | 1-2 years | 11 to 14 hours |
| Preschool | 3-5 years | 10 to 13 hours |
| School-age | 6-13 years | 9 to 11 hours |
| Teenager | 14-17 years | 8 to 10 hours |
| Young adult | 18-25 years | 7 to 9 hours |
Tips for healthy sleep habits
The following are some helpful tips for establishing good sleep habits for your child:
- Newborns do not have a set night or day schedule for the first several weeks of life. It is best for a newborn not to sleep longer than 4-5 hours at a time in the first 5 to 6 weeks as their small bodies need frequent feedings. Follow the American Academy of Pediatrics (AAP)'s recommendations on how to reduce the risk for sudden infant death syndrome (SIDS).
- Babies should not be put to bed with a bottle. It causes problems with tooth decay and ear infections.
- Older babies and toddlers should have a set nap time and bedtime schedule. By the age of 6 years old, children should get all their sleep at night and no longer nap. If your school-age child or teenager is napping, this could be a sign that they are not getting enough sleep at night.
- Establish and follow a consistent bedtime routine. For young children and teenagers that involves a wind-down period with quiet, calming activities, like a bath or reading. For toddlers, security objects, such as a special blanket or stuffed animal, can be part of the bedtime routine. Then, set a clear time when the lights go out and electronics go away.
- If you would like your child to fall asleep independently and stay in their own bed throughout the night, put your child to bed when they are drowsy but awake and have them fall asleep without a parent in the room.
- Avoid caffeine, such as sodas or iced teas. Even chocolate contains caffeine. Cut out all caffeine for your children in the afternoon and evening.
- Avoid drastic changes to your child's sleep schedule on weekends or non-school days. Have your child go to sleep and wake up within 1-2 hours of their typical school bedtime and wake-time.
- Make sleep a priority for your family.
Reviewed by Andrea Fidler, PhD and Becca Hammonds, PhD, psychologists in the Sleep Center at Children’s Hospital of Philadelphia (CHOP)