- 1 week ago
Sleep Guide for Children: From Infancy to School Age
Why Sleep Is So Important
Sleep is essential for both physical and brain development. Growth hormone is secreted during sleep, the immune system is strengthened, and new information is processed and stored.
Lack of quality sleep in children can lead to:
- Irritability and tantrums
- Trouble concentrating
- Poor appetite or emotional eating
- Weakened immunity
- Growth delays
- Increased family stress
In short, good sleep equals better health, mood, and learning.
How Much Sleep Does Your Child Need?
|
Age Range |
Total Sleep |
Night Sleep |
Daytime Naps |
|
0–3 months |
14–17 hrs |
8–9 hrs |
4–6 hrs (fragmented) |
|
4–6 months |
12–16 hrs |
10–11 hrs |
3–4 hrs (2–3 naps) |
|
7–12 months |
12–15 hrs |
10–12 hrs |
2–3 hrs (2 naps) |
|
1–2 years |
11–14 hrs |
10–11 hrs |
1–2 hrs (1 nap) |
|
3–5 years |
10–13 hrs |
10–11 hrs |
0.5–1.5 hrs (optional) |
|
6–12 years |
9–12 hrs |
9–12 hrs |
— |
Why Create a Bedtime Routine?
A consistent routine signals the brain: “It’s time to sleep.” It makes bedtime smoother, reduces resistance, and improves sleep quality.
Benefits include:
- Faster sleep onset
- Fewer nighttime wakings
- Better morning mood
- Stronger parent-child bonding
Aim for a calming 20–30-minute routine before bed, repeated daily in the same order.
What Does a Good Bedtime Routine Look Like?
- Warm bath or face wash
- Brushing teeth
- Dim lighting
- Bedtime story or quiet music
- Hugs, “goodnight” phrases
- Lay the child in their own bed, drowsy but awake
Avoid screen time in the hour before bed—blue light blocks melatonin and delays sleep.
Are Night Wakings Normal?
Yes. All babies (and adults) briefly wake between sleep cycles. In babies, these can become disruptive if:
- They rely on external aids (nursing, rocking) to fall asleep
- They can’t self-soothe back to sleep
What helps:
- Encourage falling asleep independently at bedtime
- Avoid stimulating responses during night wakings
- Gradually reduce reliance on sleep associations
Do You Need Sleep Training?
Sleep training helps babies learn to fall asleep on their own. It’s not mandatory—but can be useful when:
- Frequent wakings are disrupting family well-being
- The child is developmentally ready (around 5–6 months)
- Parents feel emotionally prepared and consistent
Popular gentle methods:
- Ferber (Controlled Comforting): Gradual check-ins
- Chair Method: Sit nearby and slowly move away each night
- Fading Method: Gradual reduction in parental help
Sleep training is not about leaving a baby to cry alone—it should be responsive and age-appropriate.
When to Get Professional Help
- Frequent wakings after 6 months
- Baby still only falls asleep by nursing or rocking
- Sleep onset takes longer than 1 hour
- Waking more than 3 times per night
- Daytime fatigue, irritability, or poor concentration
- Parental burnout or exhaustion
A pediatrician or certified sleep consultant can help create a customized plan.
Sleep Support with Dr. Ekin Pasinlioğlu
- Personalized sleep plan based on age and development
- Guidance on day and night sleep balance
- Step-by-step bedtime routine coaching
- Behavioral support for sleep challenges
- Referrals to developmental specialists if needed
- Support for parental mental health during sleep struggles
