Sleep Tips for Children

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How much sleep do children need?
The amount of sleep we need changes with age. As a guide, children need the following amounts of good quality sleep, including naps.

Age of Child
Infants 0 – 3 months 14 to 17 hours
Infants 4 – 11 months 12 to 16 hours
Toddlers 12 – 24 months 11 to 14 hours
Pre-schoolers 3 – 5 years 10 to 13 hours (many children stop napping by this age)

Tips to help children sleep well
Create a sleep schedule. This means going to bed and waking up at the same time every day – even on the weekend.
Set up a bedtime routine to follow every day. For example, bath, change into pyjamas, brush teeth, read or spend quiet time in their bedroom, lights out and go to sleep.
Relax before bedtime. Consider playing soft music or reading to them.
Make sure the bedroom is quiet and dark or dimly lit.
If your child is anxious or afraid at night, use a night light.
Keep screens outside of the bedroom. Turn off screens one hour before bedtime.
Create time for children to get outdoors and be active during the day.
Limit caffeine, such as cola or chocolate, especially in the afternoon.
Have a regular meal routine. Try to plan dinner so it is not too close to bedtime and start the day with a nourishing breakfast.

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