Good sleep habits for infants and children

Sleep is important for your child's mental and physical development. If your child does not get enough sleep, it can lead to behavioural and health problems. Your own sleep may also be affected. This can affect your health and quality of life.

Your child's sleep patterns (Opens in new tab) are controlled by their internal body clock, also known as their circadian rhythm. This body clock keeps them awake during the day and helps them sleep at night. Melatonin (Opens in new tab) is a hormone (Opens in new tab) that tells their body when it is time to sleep. The body clock helps to release melatonin at the right time.

When your child sleeps (Opens in new tab), they cycle through two stages of sleep: rapid eye movement (REM) sleep and non-REM sleep (NREM).

Your newborn's sleep (Opens in new tab) is a bit different. They have not yet developed full REM and NREM cycles. Their sleep cycles last only for 45 to 60 minutes each. Initially, your newborn's sleep patterns are influenced by hunger and fullness. At around 4 to 6 weeks of age they begin to develop a circadian rhythm. At this age, they begin to respond to light and dark. This lets them start to sleep for longer stretches. By around 5 years of age, your child's sleep cycles will usually be about 90 minutes each, like adults' sleep cycles.

Your child's sleep needs change as they grow and develop. Each child is different, and their needs may vary.

Below is a table showing the average recommended sleep requirements based on your child's age.

Actions that help you have a good night's sleep are called good sleep habits. This is also known as good sleep hygiene. Good sleep hygiene might involve creating a routine around bedtime and providing a relaxed and safe sleep environment. This helps your child get to sleep more quickly.

Good sleep hygiene also helps your child's body clock regulate the release of a natural brain chemical called melatonin. Melatonin affects your body's sleep and wake cycles.

Getting enough sleep helps support your child's mental and physical development and their ability to function during the day. Good sleep habits help your child get the rest they need.

To help your child form healthy sleep habits, try to create a predictable bedtime routine that is appropriate for their age. These habits should be flexible enough to be used in different places.

Creating a safe sleeping environment is very important for your child's safety.

For babies aged 0 to 3 months

Here are some tips to help form healthy sleep habits with your 0 to 3-month-old baby:

• At this age, your baby needs your help to settle down.
• Cuddle your baby until they are settled, drowsy or asleep.
• Safely swaddle your baby.
• Use soft 'shh' sounds as you gently pat, rock or stroke your baby.
• Sing to your baby.

For babies aged 3 to12 months

Your 3 to 12-month-old baby will benefit from a wind-down routine before going to sleep.

This can include:

• bath
• reading or telling a quiet story
• singing a song
• cuddles and a goodnight kiss
• comforting your baby with gentle 'shh' sounds while you pat, rock or stroke them until they are calm or asleep

Choose a bedtime routine that suits your household and lifestyle.

For babies aged 1 to 5 years

Here are some tips to help form healthy sleep habits with your 1 to 5-year-old child:

• Avoid screens 1 to 2 hours before bedtime — the blue light from screens prevents melatonin from being released. This stimulation can delay sleep.
• Your child's bedtime routine should be consistent throughout the week and weekend.
• Try to take your child outside for some part of the day, so they can play in natural sunlight.
• Your child's bedroom should be a comfortable sleeping temperature, about 18⁰C.
• Make sure your child is not too hungry or not too full before bedtime.

Settling to sleep

When your child goes to bed, there are ways that you can help them settle to sleep.

Before leaving the room:

• check your child is comfortable
• make sure it's quiet and dark
• remind your child to stay quietly in bed
• make sure your child has their toy or blanket if they usually sleep with one

Once you've left the room, try to avoid going back in. If you return, your child may want you to go back in later, and for nights afterwards.

If your child gets out of bed:

• don't punish or scold them
• calmly but firmly take them back to bed
• don't offer food, conversation, or anything that they might see as a reward

It is also important that your child feels safe and relaxed in their sleep environment. Some children may become upset if left alone in a dark room to sleep. If your baby is upset, stay with them until they fall asleep. You can help give your child comfort by:

• leaving the door open a little
• using a nightlight
• giving them a special sleep time toy — make sure it's safe

Different settling techniques help different children. Some children settle better if you cuddle with them before bed. It's important that you take an approach that suits you and your child.

If they are old enough to understand, tell your child what is going to happen around bedtime, and what you expect.

• Take a look at the Getting your baby to sleep infographic for tips on getting your baby to sleep.
• The Royal Children's Hospital Melbourne has more information (Opens in new tab) and tips for helping children get to sleep.
• Red Nose Australia has a collection of articles all about safe sleeping for your baby (Opens in new tab).
• Learn more about your baby's sleep with Parenting SA guide about sleep in the first year (Opens in new tab).
• Visit the Sleep Foundation (Opens in new tab) for helpful tips and strategies on establishing bedtime routines for children

Languages other than English

NSW Government's webpage Getting your baby to sleep (Opens in new tab) has been translated into many community languages.

Information for Aboriginal and/or Torres Strait Islander peoples

Baby Coming you Ready? (Opens in new tab) supports the social and emotional wellbeing of Aboriginal and/or Torres Strait Islander parents-to-be and new parents.