Healthy Sleep habits, Ages 0-18 years

Sleep is one of the most powerful tools for a child’s growth, development, and emotional well-being.  Good sleep habits can transform a child’s mood, behavior, and even academic performance. But sleep needs change dramatically from infancy to adolescence—so let’s walk through what’s recommended at each stage.

Infants (0–12 months)

Recommended Sleep:

• Newborns (0–3 months): 14–17 hours/day

• Infants (4–11 months): 12–15 hours/day

Tips:

• Establish a calming bedtime routine (bath, feeding, lullaby).

• Put baby down drowsy but awake to encourage self-soothing.

• Keep the sleep environment dark, quiet, and cool.

• Avoid overstimulation before bedtime.

Toddlers (1–2 years)

Recommended Sleep:

• • 11–14 hours/day (including naps)

Tips:

• • Stick to a consistent bedtime and wake-up time.

  • Use a predictable routine (storytime, cuddles, soft music).

  • Offer a comfort item like a stuffed animal or blanket.

  • Avoid screen time at least 1 hour before bed.

Preschoolers (3–5 years)

Recommended Sleep:

• 10–13 hours/day

Tips:

• • • Maintain a consistent bedtime, even on weekends.

    • Address nighttime fears with reassurance and a nightlight.

    • Limit sugar and caffeine (yes, even chocolate!) in the evening.

    • Encourage physical activity during the day.

School-Age Children (6–12 years)

Recommended Sleep:

• 9–12 hours/night

Tips:

• Create a tech-free zone in the bedroom.

• Help them wind down with quiet activities like reading.

• Keep bedtime consistent, even during school breaks.

• Watch for signs of sleep deprivation: irritability, trouble focusing, or hyperactivity.

Teenagers (13–18 years)

Recommended Sleep:

• 8–10 hours/night

Tips:

• Encourage a regular sleep schedule, even on weekends.

• Limit screen time before bed—blue light disrupts melatonin.

• Help them manage homework and activities to avoid late nights.

• Talk about the importance of sleep for mood, memory, and performance.

General Sleep Hygiene Tips for All Ages:

• • • Keep bedrooms cool, quiet, and dark.

    • Avoid heavy meals and caffeine close to bedtime.

    • Encourage daily physical activity (but not too close to bedtime).

    • Be patient—sleep habits take time to build.

Sleep is not just rest—it’s restoration. If your child is struggling with sleep, whether it’s frequent night wakings, bedtime resistance, or daytime fatigue, we’re here to help. Make an appointment today at YouBelong Pediatrics to talk about personalized sleep strategies for your child’s age and needs.

Trusted Resources:

• Healthychildren.org: Healthy Sleep Habits: How Many Hours Does Your Child Need?

•  Children’s Hospital of Philadelphia (CHOP):  Healthy Sleep Habits