Getting enough sleep is essential for your child’s health, mood and development and yes, this is true from toddlerhood all the way through the teenage years. While every child is different, there are things you can do to help your child (and you!) sleep more peacefully.
If you have concerns about your child’s sleep talk to your health visitor or doctor. They are there to help you.
This content in this section has been co-produced in partnership with The Sleep Charity.
Sleep at different ages
It’s important to remember that children all develop differently. Although age gives us a general idea of what to expect, it’s more important to pay attention to your child’s specific needs. Think of this section as a guide, not a strict checklist, to support you on your parenting journey.
Toddlers, aged 1 to 3 years old.
From around when they turn one until they’re three, toddlers need an average of 11-14 hours of sleep in 24 hours. This is split between night time sleep and a day time nap of around 90 minutes, but remember every child is different so don’t worry if it’s a bit more, or a bit less. Sleep helps your toddler to develop, ready for the day.
It’s a good idea to try and establish a bedtime routine to help your toddler wind down and what to expect each night.
Your toddler’s bedtime routine could include:
- Giving your toddler a warm bath.
- Cleaning their teeth.
- Changing them into their night clothes.
- Reading them a bedtime story.
- Singing them a lullaby or playing relaxing music.
- Having some cuddles.
- Saying goodnight to family members or even toys!
- Dimming the lights.
It’s a good idea to limit screen time around an hour before bedtime and keep screens out of bedrooms. The light will stimulate your child and make winding down more difficult.
Pre-school and early primary, aged 4 to 8 years old.
From around age four your child will need about 11-12 hours of sleep a night. By the age of 8 this will drop to around 10 hours. Daytime naps will typically stop by age 5 but some children stop needing them much earlier.
Consistent routines and a calming bedroom environment become particularly important. If you haven’t got a regular routine in the run up to bedtime, try to get one in place.
Older children, aged 9-12 years old.
At this age your child will need between 9-10 hours of sleep.
To support better sleep:
- Keep bedtime routines going by following the same order of calm activities but change things up to make them age appropriate. For example, instead of reading to them they may want to read on their own.
- Reduce screen use before bed. The light from devices can delay falling asleep.
- Encourage regular physical activity to help make sure they’re physically tired but avoid vigorous exercise just before bed.
- Keep the bedroom dark, cool and comfortable.
How to improve your teenager’s sleep.
Teenagers typically need 8 - 10 hours of sleep each night. As their schedules, social lives and bodies change, sleep often takes a back seat, but good sleep is vital for mental health, learning, and overall well‑being.
Some tips to help your teenager with sleep include:
- Limit digital device use in bedrooms. Encourage your teenager to have 30-60 minutes of screen-free time before going to sleep as lights from screens can make it harder to fall asleep. Having devices in their bedroom also makes it more likely your teenager will stay up late.
- Encourage your teenager to stay physically active. Regular exercise makes for better sleep as well as its other benefits.
- Suggest that your teenager limits their caffeine consumption. Caffeine is in drinks such as cola, tea, and coffee and there can be large amounts in energy drinks which are popular with teenagers. Ask them to limit how much of these they drink and advise they avoid them entirely from the afternoon onwards.
- Help your teenager keep a regular bedtime routine. Doing the same things in the same order an hour or so before bed can help them drift off to sleep. Try to keep to a similar routine at weekends. Hard as it might be, encourage your teen not to sleep in for hours at weekends. Late nights and long lie-ins can disrupt their body clock leaving them with weekend "jet lag" on Monday morning.
- Create a sleep-friendly bedroom. Your teenager needs a good sleeping environment, even if sharing a room with siblings. A room that is dark, cool, quiet, and as comfortable as you can make it.
- Make time to talk through problems or worries. If they don’t want to talk things through with you encourage them to jot down their worries or make a to-do list before they go to bed. They will be less likely to lie awake worrying during the night. If things are bothering them, we’ve got advice written for young people struggling to manage their thoughts and feelings.
If you’d like more information, The Sleep Charity’s Teen Sleep Hub has lots of information. Young Minds have advice for teens who might be experiencing sleep problems.
Need more support getting a good night’s sleep?
If you’re finding sleep challenging right now, you are not alone. Many children take time to settle into consistent sleep patterns, and every child is different. If your child has SEND (special educational needs or disabilities) you may need specialist advice to help your child get the sleep they need.
If you ever feel overwhelmed, talk to your health visitor, doctor, or look up specialist sleep resources and charities such as those on The Sleep Charity or NHS website. There is support, and better sleep is possible.
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All of the information on this page was created with practising health professionals. This page was reviewed in December 2025. We will next review the page in 2028.