Sleep

Useful information and advice about sleep for all ages

• The importance of sleep

  Sleeping is an essential part of our lives, it’s as important to our bodies as eating, drinking, and breathing. Sleep helps our brains and bodies recover from everything we did during the day. Getting enough sleep is necessary for maintaining a child’s physical, mental and emotional wellbeing.

  Lack of sleep can affect children in many ways:

  Mood – children can become more irritable and grumpier when they don’t get enough sleep. This can lead to increased behavioural difficulties, they may struggle to concentrate and become more disruptive.

  Mental Health – if a child does not get enough sleep over long periods this can lead to mental health problems like anxiety and depression.

  Immune System – getting enough sleep can help fight off illnesses.

  Weight – when a child is tired it can affect their ability to regulate their hunger and appetite. It can cause your child to overeat and affect how the body processes food.

• How much sleep your child needs

  The amount of sleep children need varies from child to child. Some children will need lots of sleep whereas others need a lot less sleep.

  At different stages of development, the amount of sleep your child needs will change. This is because your child's brain is processing information and experiences from the day when they sleep.

  Babies need a lot of sleep as they have a lot of new experiences and learn new skills. Babies have a wide range of sleep time. Some babies will sleep for 8 hours whereas others will sleep up to 18 hours. This will be different for every baby. 

  Children will need less sleep than babies as they already have these experiences and basic skills.

  Teenagers need more sleep than children as their brains and bodies are developing during puberty. They will need approximately 9 to 10 hours of sleep at night.

• Sleep behaviour

  Newborns and infants (0 to 1 year old)

  Newborn babies need a lot of sleep. They need between 8 to 18 hours of sleep. Most newborn babies will spend more time asleep than they are awake.

  Your baby will wake often during the night, so it's unlikely that your baby's sleep will fit in with your usual sleeping routine. Frequent night waking can occur until your baby is 2 years old. Read more about normal sleep and 'sleeping through'.

  As your baby grows, they will need fewer night feeds and be able to sleep for longer stretches of time. Some babies will sleep for around 8 hours or even longer at night. Babies can spend around twice as long sleeping at night as they do during the day. 

  Read our information on infant sleeping, keeping your sleeping baby safe or visit the Lullaby Trust.

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  Toddlers (1 to 2 years old) 

  Most toddlers make the move from their cot to a bed anywhere between 18 months to 3 years, but this will be different for every family.  Many parents make the change when their toddler can climb out or if they get too big to sleep comfortably in their cot. You'll probably be able to tell when your toddler reaches this stage.  

  Sleep habits can be learned. It's helpful to introduce a bedtime routine as it teaches your child the order of events leading up to bedtime. You may also want to set up a regular naptime routine to help your child get ready for a rest. This can be a shorter version of the routine you use at night, such as reading a story or having a cuddle.

  Read more about healthy sleep routines for toddlers.

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  If you have any concerns you can email ccs.bedsandlutonchildrenshealthhub@nhs.net or call 0300 555 0606. Open Monday to Friday 9am to 5pm (excluding bank holidays).

  Or you can text:

  • 07507 331456 if you live in Bedfordshire
  • 07507 331886 if you live in Luton

  Open Monday to Friday 9am to 4:30pm (excluding bank holidays).

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  Children (3 to 12 years old)

  It is important to encourage your child to be active and spend some time outside. This will give them exposure to natural daylight which will help them to feel tired at the end of the day so they will have a more restful sleep.

  Some children are scared of the dark, which can make it harder for your child to unwind and sleep. If your child is scared of the dark leaving the door ajar or using a nightlight may help. Try not to keep the main bedroom light on.

  Nightmares are very common in children. Read more about nightmares.

  Using electronic devices such as TVs, mobile phones, computers and tablets around bedtime can affect your child's sleep. It can impact the quality and length of their sleep.

  Read more about health sleep routines for children.

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  Teenagers (13 to 18 years old)

  It is well-known that teenagers want to stay up late and then struggle to get up in the morning. This is due to the puberty hormones shifting their body clocks and changing their sleep patterns. These hormonal changes can make them feel like they need to go to sleep and wake up 3 to 4 hours later than adults.

  If teenagers do not get enough sleep it can affect their mood, their ability to concentrate and learn, and their mental health.

  Using electronic devices such as TVs, mobile phones, computers and tablets around bedtime can affect your child's sleep. It can impact the quality and length of their sleep.

  Teenagers who put their smartphones down 1 hour before bed gain an extra 21 minutes sleep at night (1 hour 45 minutes over the school week).   

  Read more about healthy sleep routines for teenagers.

• Creating a better sleep space for your child

  It is common for some children to experience worry around going to bed or sleeping alone. There are some things you can do to help them settle:

  At bedtime, the bedroom needs to be a calm and relaxing place to help your child settle down ready to sleep. An overstimulating room can make it harder for your child to unwind.

  Check that the temperature is not too hot or too cold in the bedroom. It is recommended the best temperature is between 16C to 20C.

  Make sure your child has a clean, dry bed with suitable bedding – which includes pillows, a duvet and covers. Allowing your child to choose their own bedding may encourage them to sleep in their own room. If your child is under 1 years old, do not put pillows, duvets or toys in your baby's cot. Read more about keeping your sleeping baby safe.

  Check that the bed covers are the right thickness and weight. Some children can feel more secure when they are tucked quite tightly under their covers. Heavier blankets may help some children to settle but this will be different for each child.

  Keep your child’s room as dark as possible. Blackout blinds/curtains may help with this and keep the room cooler during the summer.  

  If your child is scared of the dark leaving the door ajar or using a nightlight may help.

  Night clocks can help children know when it is night time and what is expected of them.

  

• Avoid these activities before bedtime

  Things to avoid 1 hour before bedtime:

  Electronics – Switch off electronic devices such as TVs, games consoles, tablets, or computers.

  Exercise – Exercise is a great way to tire out a child. Exercising before bedtime can make it harder for your child to calm down and prevent them from falling asleep.

  Large meals – Avoid large or heavy meals an hour before bedtime as these can prevent your child from falling asleep.