Anyone with kids knows the bedtime battle. They always want “five more minutes,” and the next day everyone pays for it — grumpy toddlers, exhausted parents, and a house running on empty. A good night’s sleep isn’t a nice-to-have. It’s one of the most important things you can give your child (and yourself).
It’s not just a kids’ issue either. Plenty of adults are running on too little sleep too, and we feel the effects just as much — lower mood, less patience, foggier thinking. No matter your age, sleep quality matters.
The good news is that sleep is something you can actually improve. Small, consistent changes make a real difference for both children and adults.
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Sleep deprivation has a real, measurable effect on the body, for adults and children alike, so it’s worth making sure everyone in the house is getting enough. This parents’ guide to a child’s sleep is a useful companion read, alongside the tips below.
How Much Sleep Should You Get?
The amount of sleep you and your child need changes with age. Good sleep helps the brain and body function properly — it supports memory, mood, growth and energy for the day ahead.
For babies and children, getting enough sleep is genuinely crucial to their health and development.
- Newborns up to 3 months old typically need around 10½ to 18 hours a day, though there’s no need for a strict schedule at this stage.
- Babies from 4 to 11 months usually need 9–12 hours overnight, plus regular daytime naps.
- Children aged 1–5 need roughly 11–15 hours of sleep. These are important years for building a consistent sleep routine.
- Older children generally need around 8–11 hours until puberty, when this settles to closer to 8–9 hours.
- Adults typically need around 7–9 hours, though this varies from person to person.
When kids don’t get enough sleep, their growing brains and bodies really feel it. Ongoing sleep deprivation has been linked to issues such as childhood obesity, slower development, behavioural difficulties and a weaker immune system.
How to Get Better Quality Sleep
Once you know how much sleep you and your kids should be aiming for, the next step is putting it into practice. A few realistic changes can make a noticeable difference.
You may also enjoy reading: 10 Essential Sleep Hacks for Kids
Eliminate Distractions
Screens are everywhere, and it’s tempting to scroll right up until lights out. But everyone in the house benefits from switching off before bed — try keeping phones, tablets and TVs out of the bedroom altogether.
A simple alarm clock instead of a phone can help you avoid the temptation to check “just one more thing” before sleep. Blackout blinds, earplugs or a white noise machine can also help block out light and noise that might otherwise disturb sleep.
You may enjoy watching: Dad Shares His Proven Methods for How to Put a Baby to Sleep
Use the Right Mattress
The way you and your child sleep — on your back, side or front — has a real impact on comfort and sleep quality.
- Back sleepers need a mattress that allows the shoulders and hips to sink in just slightly, keeping the spine aligned.
- Side sleepers need support around the shoulders, hips and waist so the spine stays in a straight line.
- Tummy sleepers generally need a firmer mattress with strong overall support.
It’s worth thinking about your own and your child’s natural sleeping style, and whether the current mattress is actually supporting it. A comfortable, well-suited bed is one of the simplest ways to improve sleep quality.
Establish a Bedtime Routine
A consistent bedtime routine helps both children and adults wind down. Start at the same time each evening — tidying up downstairs, packing school bags and sorting anything needed for the morning.
Then move into the “getting ready” phase: laying out clothes, bath time, teeth brushing, and a story — either read to them or a set amount of time reading independently.
If your child struggles to stick to the routine, writing it out step by step can help. Keep the timing consistent night after night.
If your child keeps getting out of bed after lights out, calmly and quietly return them to bed each time. Try to avoid conversation or negotiation in the moment — children quickly learn that getting up leads to attention, and will keep testing it.
For anxious children, a “worry box” can help — somewhere they write down worries before bed and put them away. Once a week, look through it together to see what’s settled and what still needs a proper conversation, ideally well away from bedtime.
Let Them Fall Asleep On Their Own
It’s tempting to lie down with a child, or rock or feed them until they drift off. But in the long run, children who learn to fall asleep independently tend to develop better sleep habits overall.
It helps if everyone is genuinely tired at bedtime. Make sure there’s been enough activity during the day, and try to avoid sugary or caffeinated food and drinks in the hours before bed.
Be Patient
Better sleep rarely happens overnight (no pun intended). Even after cutting distractions, setting a routine and sorting the mattress situation, it takes time for bodies used to poor sleep to adjust.
Stick with it. Most families find that within a few weeks, both kids and parents start sleeping more soundly — and feeling the benefit in mood, energy and patience during the day.
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Have you tried any of these tips for getting a better night’s sleep? Or do you have your own tricks that work for your family? We’d love to hear them.
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Frequently Asked Questions
How much sleep does my child actually need?
It depends on age. Newborns need roughly 10½–18 hours a day, babies 9–12 hours overnight plus naps, children aged 1–5 around 11–15 hours, and older children 8–11 hours until puberty, dropping slightly after that. Adults generally need 7–9 hours.
What’s the quickest way to improve my child’s sleep?
Start with the basics: a consistent bedtime routine, screens out of the bedroom, and a calm wind-down period before lights out. These simple changes tend to have the biggest impact.
Should I stay with my child until they fall asleep?
It’s understandable to want to, but children generally develop better long-term sleep habits when they learn to fall asleep on their own. It can help to build a calming routine beforehand so they feel settled before you leave the room.
How long does it take to fix a poor sleep routine?
It varies by child, but most families see real improvement within a few weeks of consistent effort. Patience matters — the first few nights are often the hardest.
