In this article:
• 3 Must-haves for a restful night's sleep
• What kids need by age group:
-Infants (4–12 Months)
-Toddlers (1–3 years)
-Preschoolers (3–5 years)
-Early School-Age Kids (5–7 years)
-Older Kids (7–10 years)
• What about sleep regression?
• And when to seek help from a sleep specialist
Parenting doesn’t come with an instruction manual—and neither does your child’s sleep. One minute you’re rocking a newborn at 2am, the next you’re arguing with a 7-year-old who insists they’re not tired. Sleep struggles are one of the most pervasive parenting issues, affecting children across various ages. But sleep is crucial for all kids—from babies to teens—supporting their growth, development and overall health.
“We also know that sleep is a time of clearing out chemicals from the brain to improve alertness the next day, as well as improve metabolic processing in the body,” says Dr. Hilary Pearson, medical director at Cook Children’s Sleep Laboratory in Fort Worth. During sleep, the brain does all sorts of important things from secreting hormones sorting through and storing information.
“Sleep is really about the health of the family.”
When kids don’t get enough sleep, they may “have behavioral changes, like fidgety, impulsive actions,” says Pearson. “Memory creation is impaired when sleep is not maximized, which means that learning cannot be efficient without sleep.”
But it’s not just the child who suffers. “If the child is not sleeping well, the parent is not sleeping well and then you don’t have that gas to keep going. You can’t be the parent you need or want to be,” says Mary Cantwell, a certified sleep consultant and founder of Rest to Your Nest, an award-winning sleep consultancy located in the Dallas-Fort Worth area. “Sleep is really about the health of the family.”
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3 Must-Haves for a Restful Night’s Sleep
The American Academy of Sleep Medicine offers these tips for the optimal sleep environment:
- Darkness: Make sure the room isn’t too bright.
- Noise: Use a white noise machine to drown out outside noise.
- Temperature: In general, around 68 degrees is the best for sleep, but adjust if you prefer it hotter or colder.
What Kids Need, Age by Age
As children grow, their sleep patterns change dramatically, shifting from the frequent, short sleep bouts of infancy to the longer, consolidated nighttime sleep of adulthood. And as babies and children get older, the amount of sleep they need slowly decreases—from up to 16 hours as an infant to just 10 hours once they reach school age.
As sleep changes, the bedtime battles do too. Below, we dig into some of the most common challenges, age by age, and their solutions. But keep in mind, all kids thrive on a regular routine bedtime. “[It] should be short, 15 minutes or so, and lead back to the sleep location. Using a regular bedtime—weekends, too—helps train the internal brain clock to become sleepy at that time.”
Infants (4–12 Months)
- Sleep needs: 12–16 hours per day, including naps
- Key challenges: Night wakings, inconsistent patterns, nap transitions
- Tips:
- Establish a calming bedtime routine early
- Use white noise and swaddling to promote deeper sleep
- Focus on sleep cues rather than rigid schedules
- Pro Tip: Pick a method and stick with it, consistency is key
Newborns snooze up to 16 hours a day with their naps sometimes lasting for hours between feedings. As they get older, babies’ nap times get a little more regular. According to the Mayo Clinic, babies 4 months and older usually nap once in the morning and once in the early afternoon, and some will also need a late afternoon nap. Babies 10 to 12 months often drop the morning nap. But keep in mind, every baby is different, and sleep is individual.
With so much change—and so many wakings—infant sleep can feel confusing and frustrating. Cantwell tells parents to remember “there’s not just one way to do sleep,” and when you find what works for you and your baby, stick with it. “Anything that works for you and is sustainable is fine, just stay consistent,” she assures. “So if it’s rocking, always do that. Or if you’re just going to go in and pat them, be very consistent in doing that. The more variety you bring into in, it tends to keep babies up.”
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Toddlers (1–3 years)
- Sleep needs: 11–14 hours total, including naps
- Key challenges: Bedtime resistance, separation anxiety
- Tips:
- Set consistent bed and wake times
- Use a short, predictable bedtime routine
- Limit stimulating activities before bed
- Pro Tip: Introduce a comfort object, like a lovey or soft blanket.
Blame it on fear of missing out or their love of saying “no!”, but it’s not uncommon for children this age to begin resisting bedtime. “I think they realize that others are staying up later than they are, and they don’t consider sleep ‘fun,’’ says Pearson. “Parents should try to keep bedtime free of emotion: you aren’t sad or happy to put them to bed, it’s just another thing that has to be done.” A positive, consistent bedtime routine can help toddlers know what to expect and feel ready for bed.
Most toddlers sleep about 10-12 hours a night and nap 1-2 hours during the day. Pay attention to how their nap might be affecting their nighttime sleep—if their nap is too long or too late in the day, they might not be ready for bed until late at night.
Preschoolers (3–5 years)
- Sleep needs: 10–13 hours total, including naps
- Key challenges: Dropping naps, fears at bedtime, increased independence
- Tips:
- Create a structured bedtime ritual with calming activities
- Keep the sleep environment dark, cool and quiet
- Address nighttime fears with reassurance
- Pro Tip: Come up with a simple bedtime mantra
As children grow and become more independent—perhaps moving into a “big kid” bed—the framework of sleep may begin to sleep begin to unravel. This is also a common time for children to start expressing fears like being afraid of the dark. “Validate it, but don’t feed it,” Cantwell says, suggesting a red or orange nightlight if needed.
Cantwell’s favorite bedtime tool for this age group is what she calls a “sleep jobs chart”—a poster that visually walks children through their nighttime routine. You might have a picture of a bathtub, a toothbrush, a storybook, etc., which the child can check off each night, providing comfort and consistency.
Be careful not to get stuck in a bedtime conversation with your suddenly talkative preschooler. Have a mantra to repeat, so you can respond, but not engage: “Something like, ‘It’s night-night time, mommy loves you, we’ll talk in the morning,’” says Cantwell.
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Early School-Age Kids (5–7 years)
- Sleep needs: 9–12 hours
- Key challenges: Busy schedules, homework, sports and overstimulation
- Tips:
- Stick to consistent sleep and wake times
- Use “wind-down” routines to transition from play to sleep
- Set boundaries around electronics
- Pro Tip: Encourage relaxing bedtime habits like reading together or quiet activities
“Early school age kids need 10 hours of sleep nightly, which can be hard to fit into a busy after-school schedule,” says Pearson. “This can be the start of extra-curricular activities, for either the 5–7-year-old, or older siblings. It can make getting adequate sleep duration difficult.”
A good night’s sleep helps kids concentrate, manage their emotions and behavior and do their best at school. And it also helps strengthen their immune system—a needed boost when it comes to all those germs kids pass around at this age.
A predictable routine is the best way parents can help children this age with sleep. This means “keeping the same bedtime every single night; not allowing excessive sleeping in on weekends,” says Pearson.
Older Kids (7–10 years)
- Sleep needs: 9–12 hours
- Key challenges: Increased homework, extracurricular activities and screen exposure
- Tips:
- Establish firm but flexible bedtime rules based on wake-up time
- Teach kids about healthy sleep hygiene and why it matters
- Use positive reinforcement for good sleep habits
- Pro Tip: Keep bedrooms tech-free to improve both sleep onset and quality
As schedules get even busier, homework demands ramp up and kids’ social lives begin to bloom, bedtime may take a backseat. But older children still need plenty of zzz’s for their growth and physical and mental health.
Consider some tech-free time before bed to help kids unwind and fall asleep. “Blue light is part of the spectrum of light that is emitted from screens—TVs, phones, tablets,” explains Pearson. “It stimulates specific cells in the eye that signify daytime, so it inhibits secretion of melatonin and sets your brain clock to daytime.”
What About Sleep Regression?
Parents often worry when a baby who once slept well starts waking more often. These disruptions, called sleep regressions, are common. “They are mostly described in newborns and infants, and usually mean that the sleep is more disturbed, or shorter in duration,” says Dr. Hilary Pearson, medical director at Cook Children’s Sleep Laboratory in Fort Worth. “The fact that we know they occur should reassure parents that they are normal.”
Regressions often happen during growth spurts or milestones and usually pass within one to two weeks if you stick to your routine.
When to Seek Help from a Sleep Specialist
Occasional sleep hiccups are normal, but there are times when you’ll want to bring sleep issues up to your pediatrician. “Abrupt changes in behavior or mood, or sleeping in the daytime,” could signal red flags, says Pearson. “If you feel that your child’s daytime behaviors or school performance are impacted by disturbed sleep, you should seek help.”
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This article was originally published in October 2025.
