How much sleep do babies and toddlers need?

Introduction

Adequate sleep is essential for children’s physical health, emotional well-being, and cognitive development. Understanding the recommended sleep durations and implementing safe sleep practices can help children of all ages establish healthy sleep habits. This guide provides Australian parents with expert-backed recommendations for infants, toddlers, and school-aged children.

Recommended Sleep Durations

The amount of sleep needed changes as children grow. The following guidelines are based on recommendations from the Australian Department of Health and Sleep Health Foundation:

• Newborns (0-3 months): 14 to 17 hours per day (including naps)
• Infants (4-12 months): 12 to 16 hours per day (including naps)
• Toddlers (1-2 years): 11 to 14 hours per day (including naps)
• Preschoolers (3-5 years): 10 to 13 hours per day (including naps)
• School-age children (5-12 years): 9 to 12 hours per night

Ensuring children get enough sleep improves their learning, behaviour, immune function, and emotional resilience.

Safe Sleep Practices for Babies (0-12 Months)

For infants, following safe sleep practices is essential to reduce the risk of Sudden Unexpected Death in Infancy (SUDI), including Sudden Infant Death Syndrome (SIDS).

1. Back Sleeping Position: Always place babies on their back for sleep, as this is the safest position.
2. Safe Sleeping Environment: Use a firm, well-fitted mattress in a cot that meets Australian safety standards. Keep the cot free of pillows, blankets, bumpers, and toys.
3. Room Sharing: Have babies sleep in their own cot in the same room as parents for the first 6 to 12 months.
4. Avoid Overheating: Dress babies in appropriate layers and keep the room temperature comfortable. Avoid hats or beanies indoors.
5. Smoke-Free Home: Keep the sleep environment completely smoke-free, as second-hand smoke increases SIDS risk.

Establishing Healthy Sleep Habits for Toddlers (1-5 Years)

As children transition from infancy, good sleep routines remain crucial for growth and behaviour regulation.

✅ Create a Consistent Bedtime Routine: Bath time, a bedtime story, and a cuddle can signal that it's time to sleep.
✅ Set a Regular Sleep Schedule: Keeping wake-up and bedtime consistent (even on weekends) supports a healthy body clock.
✅ Encourage Independence: Allow toddlers to self-settle to prevent bedtime battles.
✅ Limit Screen Time: Avoid screens at least one hour before bed, as blue light affects melatonin production.
✅ Ensure a Calm Sleep Environment: Keep bedrooms dark, quiet, and cool. White noise machines or nightlights can be helpful if needed.

Sleep Needs and Challenges for School-Aged Children (5-12 Years)

As children start school, good sleep continues to be essential for concentration, learning, and emotional regulation.

Common Sleep Challenges for School-Age Children

• Late Bedtimes: Busy schedules, homework, and screen time can push bedtimes later.
• Difficulty Waking Up: Insufficient sleep can lead to morning grogginess and mood swings.
• Night Waking or Anxiety: Some children experience bedtime fears or nightmares, requiring reassurance.

Strategies for Better Sleep

✅ Set a Firm Bedtime: Ensure school-aged children get between 9-12 hours of sleep per night.
✅ Create a Wind-Down Routine: Encourage quiet activities such as reading before bed.
✅ Limit Technology Use Before Sleep: Reduce screen time in the hour before bedtime and remove devices from the bedroom.
✅ Promote Daily Exercise: Active children tend to sleep better, but avoid intense exercise right before bed.
✅ Encourage Open Communication: If a child struggles with anxiety or nightmares, talking about their feelings can help them feel safe and relaxed.

Final Thoughts

From infancy to school age, ensuring children get sufficient, high-quality sleep is key to their health and development. By setting routines, providing a safe sleeping environment, and encouraging good habits, parents can support their child's sleep needs at every stage.

If your child experiences persistent sleep issues, consulting a GP or paediatric sleep specialist can provide further guidance.