Understanding the Importance of Sleep for Your Child’s Age (0 to 18 years)

By Katherine Coates, Youthrive Occupational Therapist.

Sleep is an essential part of everyday life, yet for many children, getting to and staying asleep can be a real challenge. The good news? There are evidence-based strategies you can use to improve your child’s night-time routine and support healthy sleep.

Why is Sleep Important?

Sleep isn’t just “rest” — it’s a critical driver of growth, learning, and emotional wellbeing. During sleep, children’s bodies release growth hormones, strengthen their immune systems, and consolidate memories for future use. Sleep also helps children manage stress, regulate emotions, and maintain focus, which are all key for thriving at school and in daily life.

Research shows that children who consistently miss sleep are more likely to struggle with:

Difficulty concentrating and attending in school
Challenges regulating emotions
Increased risk of challenging behaviours
Elevated stress levels
Low mood or irritability

Sleep is as important as nutrition, hydration, and physical activity. Prioritising it isn’t a luxury — it’s essential for your child’s development.

Sleep Stages Explained

Children, like adults, cycle through different types of sleep. Understanding these cycles can help explain why your child might wake at night:

Rapid Eye Movement (REM) Sleep – This is dream sleep, usually occurring in the second half of the night. Children are more easily woken during REM.
Non-REM Sleep – This includes both deep and light sleep, typically in the first few hours after falling asleep.

Sleep cycles lengthen as children grow:

Babies: ~20 minutes per cycle
Toddlers: up to 60 minutes per cycle

Some children naturally awaken between cycles, which can make it challenging to fall back asleep. Research indicates that children’s ability to self-soothe between cycles develops with age and supportive sleep routines.

How Many Hours of Sleep Do Children Need?

Sleep needs vary by age, individual health, and environment. The following is based on guidelines from the Australian Sleep Health Foundation and Raising Children Network:

0–3 months

Sleep: ~14–17 hours per day
Pattern: Irregular; awake frequently day and night

3–6 months

Sleep: ~12–15 hours per day
Pattern: Gradually developing clearer day/night distinctions

6–12 months

Sleep: ~12–15 hours per day (mostly at night)
Naps: 1–2 daytime naps
Note: Babies may still awaken once per night and need parental settling

Toddlers (1–3 years)

Sleep: ~11–14 hours
Naps: 1 daytime nap of 1–2 hours
Challenges: Night waking and sleep associations (e.g., needing a dummy)

Pre-schoolers (3–5 years)

Sleep: ~10–13 hours
Naps: Optional; many drop naps closer to school age

School-age children (5–13 years)

Sleep: ~9–11 hours
Challenges: Nighttime fears (dark, monsters, being alone), difficulty falling or staying asleep

Adolescents (13–18 years)

Sleep: ~8–10 hours
Challenges: Hormonal changes, delayed circadian rhythm, late-night screen use, caffeine, and social activities

Understanding Night-time Wakening

Night wakening can happen for several reasons:

Temperature extremes (too hot/cold)
Sleep associations (comfort items, dummy, TV)
Transition difficulties between sleep cycles
Developmental stage and age-related changes

Tip: Observing patterns and considering developmental factors can help you tailor sleep routines to your child’s needs.

Positive Sleep Practices for Children

Evidence shows that consistent, age-appropriate routines are the most effective way to support sleep. Here’s what works:

1. Establish a Bedtime Routine

Helps your child understand what to expect
Promotes calm and winding down
Examples:
- Young children: bath → brush teeth → read → quiet play
- Older kids: shower → read → organise belongings → parent chat

2. Set Regular Bed & Wake Times

Helps regulate the body’s sleep/wake cycles
Aim for consistency, even on weekends

3. Keep the Pre-Bed Hour Calm

Focus on relaxing activities, avoiding overstimulation
Prioritise the 20 minutes before sleep for the bedtime routine

4. Limit Screen Time Before Bed

Screens suppress melatonin production and delay sleep onset
Recommendation: No technology 30 minutes before bed

5. Mind Food & Drink

Avoid caffeine and heavy meals right before bed
Snacks are okay if needed

6. Consider the Environment

Temperature: Not too hot or cold
Lighting: Use blackout curtains or night lights as appropriate
Morning light: Helps distinguish day/night, especially for teens

7. Encourage Daily Activity

Exercise and outdoor play positively impact sleep
Ensure children are active during the day, not just before bed

8. Use the Bed for Sleep Only

Avoid activities that make the brain associate bed with alertness
For teens who spend time in their rooms: use a desk or bean bag for non-sleep activities

9. Recognise Drowsy Signs

Put your child to bed when awake but drowsy
Observe cues like rubbing eyes, yawning, or irritability

10. Communication & Visual Aids

Use age-appropriate language to cue bedtime
Visual schedules or checklists can help children self-regulate and feel safe

What to Do If They Can’t Sleep

Have your child get out of bed and do a quiet activity briefly, then try the routine again
Comfort objects (soft toys, blankets) can help younger children feel safe
Evaluate sleep associations (TV, dummy) to see if they support or disrupt sleep
Relaxation exercises (breathing, mindfulness) can promote calm
Acknowledge worries or anxieties, discuss them during the day, or liaise with a GP

Medication: Sometimes prescribed by a GP, but only under strict medical supervision

When to Seek Help

Ongoing sleep difficulties warrant consultation with a GP, paediatrician, or child health nurse
Occupational therapists can provide tailored advice for:
- Sensory needs
- Environmental modifications
- Sleep associations and routines
Sleep diaries are highly effective for monitoring patterns, identifying triggers, and tracking progress

Key Takeaway

Sleep is critical for your child’s growth, emotional regulation, and overall wellbeing. By understanding sleep cycles, tailoring routines to your child’s age, and implementing evidence-based practices, you can create calmer nights and happier, more resilient kids.

If your child struggles with sleep, don’t hesitate to seek individualised support from a qualified occupational therapist — it can make all the difference.

Other helpful resources

Raising Children Network- http://raisingchildren.net.au/

Sleep Health Foundation- www.sleephealthfoundation.org.au/

Sleepability- Sleep Tips for Children.pdf (sleepability.com.au)

Royal Children’s Hospital- Kids Health Information : Bedtime problems – children (rch.org.au)

Mindell JA et al., Sleep in Children and Adolescents: Recommendations and Evidence-Based Strategies (Journal of Clinical Sleep Medicine, 2015)
Owens JA, Insufficient Sleep in Children and Adolescents: Causes and Consequences (Pediatrics, 2014)