Sleep is essential for children’s physical and intellectual development. Sleep requirements vary according to age (from 17 hours for newborns to 9 hours for school-age children). To improve the quality of your child’s sleep, establish a consistent bedtime routine.
More than just a break during the day, sleep is one of the most important pillars of child development, given that it is precisely during this period that the brain consolidates learning, the pituitary gland secretes growth hormone, and energy is replenished for the following day.
When children sleep poorly, the effects are felt almost immediately, notably through reactions such as irritability, difficulty concentrating and more impulsive behaviour. In the long term, the impacts can be even more significant.
The good news is that there is a solution to most children’s sleep problems: a consistent routine, as the Psychology Department at Astoria International School explains below.
How many hours of sleep does a child need?
Sleep requirements vary depending on age; let’s take a look:
- Newborns (0–3 months) need 14 to 17 hours of sleep a day;
- Babies aged between 4 and 11 months need 12 to 15 hours;
- Between the first and second year of life, the recommendation is between 11 and 14 hours;
- At pre-school age (3–5 years), the ideal is 10 to 13 hours;
- Finally, school-age children (6–13 years) should sleep between 9 and 11 hours a night.
It should be noted that these figures are guidelines and not absolute truths. The most important thing is to observe whether the child wakes up in a good mood and remains alert and functional throughout the day.
7 practical strategies to improve your child’s sleep
There is no single formula that works for all children, but research into children’s sleep is consistent on one point: routine makes all the difference.
More than the exact bedtime or the precise number of hours slept, what most influences sleep quality is predictability – in other words, the child knowing what to expect and feeling secure in that process. The following strategies are based precisely on this principle:
1. Create an environment that encourages rest
The bedroom should be calm, comfortable and safe. Regulate the temperature, minimise external noise and keep the room well-ventilated during the day.
A soft night light or a favourite soft toy can be crucial for children who need a little reassurance to fall asleep.
2. Establish a consistent routine
A child’s brain responds very well to predictability; with this in mind, create a 15- to 30-minute bedtime sequence (a warm bath, a massage, a story or a song) and repeat it at the same time every day. Regularity helps the body ‘realise’ that it is time to rest.
3. Ensure plenty of activity during the day
Physically active children sleep better; therefore, encourage physical exercise and outdoor play, but avoid intense physical activity in the two hours before bedtime.
4. Choose comfortable clothing
It may seem like a minor detail, but choosing pyjamas suitable for the room temperature contributes to a more peaceful and uninterrupted sleep.
5. Switch off screens in advance
Televisions, tablets and video games stimulate the nervous system and suppress melatonin, the hormone that regulates sleep. That is why it is best to switch off all screens at least two hours before the child goes to bed.
6. Give your child your undivided attention at the end of the day
Many children delay going to sleep to spend more time with their parents. Set aside 10 to 15 minutes of undivided attention for your child before starting the bedtime routine, without mobile phones or distractions. This small gesture reduces anxiety and makes the separation easier.
7. Consider evening meals
Dinner should be eaten around two hours before bedtime, so that digestion does not interfere with sleep. Opt for light, balanced meals, avoiding foods high in sugar or fat.
Important notes for parents
In addition to day-to-day strategies, there are a number of more specific recommendations worth knowing, particularly for those going through the early stages of a child’s sleep routine, when doubts tend to be plentiful and nights are far from peaceful:Sleeping position: babies should be laid on their backs to reduce the risk of sudden infant death syndrome;
- Comfort object: a dummy, a blanket, a soft toy… these ‘transitional objects’ are perfectly normal and help the child cope with separation and other new situations;
- Putting them to bed whilst still half-awake: place the baby in the cot when they are drowsy but not completely asleep. This way, they learn to fall asleep independently and to go back to sleep on their own if they wake up in the middle of the night;
- Naps with light: during daytime naps, keep the room slightly lit so that the child learns to distinguish between daytime and night-time sleep;
- Transition from cot to bed: between the ages of 2 and 3, it is time to move to a bed suitable for their age. Make this a special moment and let your child choose the bed linen, for example;
- Learning to sleep alone: when the child goes to their parents’ bed in the middle of the night, the best thing to do is to accompany them back to their own room, stay with them until they calm down, and offer positive reinforcement in the morning when they wake up in their own space.
In summary
Children’s sleep is rarely a straightforward process; there will be more difficult phases, setbacks and nights when nothing seems to work. What matters is not to view these moments as failures, but rather as a natural part of development.
Through consistency, patience and the right tools, it is possible to build healthy sleep habits that benefit not only the child, but the whole family.
If you have any doubts or if sleep problems persist, please do not hesitate to contact the Psychology or Paediatrics departments at Astoria International School.
1. What time should a school-age child go to bed?
Depende da hora a que precisa de acordar, mas, tendo em conta que as crianças dos 6 aos 13 anos precisam de 9 a 11 horas de sono, uma criança que acorde às 7h00 deve, idealmente, estar na cama entre as 20h00 e as 21h00.
2. My child always wakes up in the middle of the night. What should I do?
Muitas vezes, as crianças que não aprendem a adormecer de forma autónoma têm dificuldade em voltar a dormir sozinhas quando acordam. Uma boa estratégia é colocá-las no berço ainda sonolentas (mas não completamente adormecidas), para que associem a cama ao adormecer e não ao colo.
3. Do screens really affect sleep quality when used shortly before bedtime?
Sim, e de forma significativa, sublinhe-se. A luz azul dos ecrãs inibe a produção de melatonina, o que faz com que seja mais difícil adormecer. Além disso, o conteúdo estimulante mantém o sistema nervoso ativo. A recomendação é desligar todos os dispositivos pelo menos duas horas antes de ir para a cama.
4. Até quando é normal uma criança dormir no quarto dos pais?
Segundo as recomendações gerais, a partir dos 4 meses, as crianças já deverão dormir no seu próprio quarto. Partilhar a cama regularmente pode dificultar o desenvolvimento da autonomia do sono, especialmente à medida que a criança cresce.
5. O objeto de conforto (peluche, fralda, chupeta, etc.) é um hábito problemático?
Não, de todo: é um comportamento completamente normal e saudável. Estes “objetos transitórios” ajudam a criança a gerir a separação e demais situações de ansiedade. A maioria das crianças abandona-os naturalmente com o tempo.
