Sleep is just as important for children as food, play, and learning. It helps their brains process new information, supports growth, and allows them to manage their emotions. When children don’t get enough good-quality sleep, the effects can be seen in their mood, behaviour, attention, and even their physical health.
Many families face sleep difficulties in childhood. The reassuring news is that most issues are temporary and can be improved with gentle, consistent strategies.
How much sleep do children need?
Sleep needs vary, but here are general guidelines:
- Toddlers (1–2 years): 11–14 hours (including naps)
- Pre-schoolers (3–5 years): 10–13 hours
- School-aged children (6–13 years): 9–11 hours
- Teenagers (14–17 years): 8–10 hours
It’s not just about the number of hours — quality matters too. A child who sleeps the “right” number of hours but wakes often may still feel tired.
Common sleep problems in children
Parents often notice one or more of these challenges:
- Bedtime avoidance– resistance to going to bed, delaying tactics, or tantrums.
- Difficulty falling asleep – often linked to needing a parent present (rocking, feeding, or lying beside them).
- Night waking – waking up multiple times and needing help to resettle.
- Early morning waking – getting up long before the household is ready to start the day.
- Delayed sleep phase – particularly in teens, who may struggle to fall asleep before midnight and find mornings very hard.
- Snoring or breathing pauses – possible signs of obstructive sleep apnoea, which should be discussed with a doctor.
What you can try at home
Small, consistent changes often make the biggest difference. It is important to give these strategies a good amount of time before deciding that they don’t work, because as you know it is really hard to change habits. Here are some practical strategies to try:
Stick to a predictable routine
Children thrive on structure. Try following the same calming steps every night — for example:
- Bath or shower
- Brushing teeth
- Pyjamas on
- Reading a short story or quiet cuddle
- Lights out at the same time each night. Keeping bedtime and wake-up times consistent (even on weekends) helps set your child’s body clock.
Create a sleep-friendly environment
- Keep the bedroom dark, quiet, and comfortably cool.
- A small night-light can help anxious children.
- If there are outside noises (traffic, siblings), try white noise or gentle music.
- Make sure their bed is comfortable, with sheets that feel good to them.
Wind down before bed
Children need time to relax before sleep. About an hour or two before bedtime:
- Turn off screens (TV, iPad, phones).
- Switch to calming activities — puzzles, colouring, quiet play, or story time.
- Dim the lights to help the body’s natural melatonin kick in.
Encourage independent settling
All children eventually learn to fall asleep by themselves, but some children find this much harder than other. If you think your child is ready to learn, some gentle techniques include:
- Comfort object: introduce a teddy, blanket, or other safe object that helps them feel secure.
- Camping out: sit beside the bed at first, then gradually move your chair further away over several nights until you’re outside the room.
- Controlled comforting: reassure your child at set intervals (e.g. every 2–5 minutes) without picking them up.
Address night waking calmly
If your child wakes during the night:
- Keep interactions brief and calm — avoid turning on bright lights or starting play.
- Reassure them quietly, return them to bed, and use the same settling method you used at bedtime.
Positive reinforcement
Praise and rewards go a long way:
- A “sleep chart” with stickers for staying in bed or settling quickly can motivate younger kids.
- Offer praise in the morning (“You stayed in your bed all night — well done!”).
- For older children, small rewards (extra story the next night, choosing breakfast) can encourage progress.
Manage daytime habits
- Ensure your child gets plenty of physical activity and sunlight during the day.
- Avoid caffeine (including chocolate, tea and soft drinks) in the afternoon/evening.
- Keep naps age-appropriate — too much daytime sleep can make bedtime harder for some children.
What about melatonin?
Melatonin is a hormone our bodies naturally make at night to signal that it’s time to sleep. In Australia, melatonin for children is available only by prescription, and it’s generally recommended only after other sleep strategies have been tried.
Melatonin may help some children, particularly those with conditions like autism, ADHD, developmental disabilities, or visual impairment. For typically developing children, it can sometimes be used short-term (along with changes to the bedtime routine) for insomnia, but always under medical supervision.
Key things to know:
- Behaviour strategies should always be the first step before considering melatonin.
- Prescription formulations are safest — online or over-the-counter products can be unreliable and contain inconsistent amounts.
- It’s usually given 30–60 minutes before bedtime, and the dose depends on the child’s age and needs.
- Side effects are rare, and short-term use appears safe, but long-term effects are still being studied.
- It should not be used in children under 2 years, or for problems like nightmares, restless sleep, or sleepwalking.
You can help to naturally increase your child’s melatonin levels at night by:
- Making sure they get lots of natural daylight exposure in the mornings
- Avoid bright lights and screens before bed
- Have a regular sleep schedule
- Having a warm bath before bed
- Giving them foods high in tryptophan (converts to melatonin) before bed (such as bananas or warm milk)
If you’re wondering whether melatonin might help your child, it’s best to speak with your GP or paediatrician. They can guide you on whether it’s appropriate, and how to use it safely alongside healthy sleep habits.
When sleep issues may need extra help
Some sleep problems benefit from professional support. You should talk to your GP, paediatrician, or a child sleep specialist if your child:
- Snores regularly or has pauses in breathing during sleep
- Has ongoing difficulty falling or staying asleep despite routine changes
- Seems excessively tired, irritable, or struggles to concentrate during the day
- Experiences night terrors or frequent nightmares that cause distress
Sleep problems can sometimes be linked to underlying issues like allergies, enlarged tonsils/adenoids, anxiety, or medical conditions, so it’s important to seek advice if you’re worried.
