Thank you to those who joined us for our sleep workshop today. During the session we explored the importance of sleep and how we can best support our children with a good sleep routine.
Recommended amount of sleep
| Your child’s age | Recommended sleep time in 24 hours |
| Infants 4 to 12 months | 12 to 16 hours including naps |
| Children 1 to 2 years | 11 to 14 hours including naps |
| Children 3 to 5 years | 10 to 13 hours including naps |
| Children 6 to 12 years | 9 to 12 hours |
| Teenagers 13 to 18 years | 8 to 10 hours |
Promoting good sleep
Daytime habits also affect sleep. Here are some suggestions that can help promote restful sleep:
- Arranging a balanced schedule with interspersed periods of rest and play
- Keeping a regular bedtime
- Making the bedroom a no-screen zone, even during the day
- Providing a healthy balance diet
- Setting the thermostat to a slightly cooler temperature
- Using dark curtains to block out light, or a nightlight if they’re scared of the dark
- Keeping the bedroom quiet, or using a white noise machine to mask outside sounds
- Avoiding caffeine, large meals, and sugary treats before bedtime, opting for a healthy bedtime snack if necessary