Your child is cranky by afternoon tea, hard to wake for school, or still chatting at 9 pm. It’s natural to wonder: how much sleep does my child actually need? Here are the hours Australia’s national guidelines recommend at each age, how to work out a sensible bedtime, a calm routine that helps children settle, why screens should go off before bed, and when it’s worth talking to your GP.
How much sleep does a child need?
The Australian Government’s 24-hour movement guidelines set out how much sleep children need, from babies to teenagers. They’re national guidelines, so the advice is the same in every state and territory.
| Age | Recommended sleep |
|---|---|
| Babies, until 3 months | 14–17 hours a day, including naps |
| Babies, 4 to 11 months | 12–16 hours a day, including naps |
| Toddlers, 1 to 2 years | 11–14 hours of good quality sleep a day, including naps |
| Preschoolers, 3 to 5 years | 10–13 hours of good quality sleep a day (some still nap) |
| Children, 5 to 13 years | 9–11 hours of uninterrupted sleep each night |
| Young people, 14 to 17 years | 8–10 hours of uninterrupted sleep each night |
For school-age children, the exact wording is: “We recommend that each night: children aged 5 to 13 years get 9 to 11 hours of uninterrupted sleep”. For preschoolers, it’s “10 to 13 hours of good quality sleep every day, with consistent sleep and wake-up times. Some children still need naps at this age.”
healthdirect gives a very similar guide (9 to 11 hours for ages 6 to 12) and reminds parents that “Everyone is different”. Treat the numbers as a range, not a target to hit to the minute.
Why sleep matters so much for children
The Raising Children Network explains that good-quality sleep “helps your child concentrate, remember things, and manage their emotions and behaviour. This all helps your child learn well at school.” It also “strengthens their immune system and reduces their risk of infection and illness.”
The flip side is familiar to most parents. healthdirect says not having enough sleep or not sleeping well “can affect how children learn, and can lead to: mood swings, poor growth, behaviour problems”.
What time should my child go to bed?
Work backwards from the time your child needs to wake up. The Raising Children Network gives this example: “if your child wakes for school at 7 am and needs approximately 10 hours sleep per night, your child should be in bed before 9 pm.”
Keep it steady. The guidelines recommend “having a consistent bedtime and wake-up time”, and healthdirect says that once you’ve set a bedtime, stick to it, “even on the weekend.” Daylight saving can also throw bedtimes out in the states that use it, and our post on daylight saving explained for kids has tips for the change.
A bedtime routine that helps children settle
“A bedtime routine is very important at this age,” says the Raising Children Network. “It helps your child wind down from the day and feel ready for sleep.” Its example, for a child who goes to bed at 7.30 pm:
- 6.45 pm: put on pyjamas, brush teeth, go to the toilet.
- 7.15 pm: quiet time in the bedroom with a book and a bedtime story or quiet chat.
- 7.30 pm: goodnight and lights out.
healthdirect suggests a similar order: “a bath or shower, changing into pyjamas, brushing teeth, reading or spending quiet time in their bedroom, lights out and then going to sleep.” The key is doing it the same way every night. (If brushing is a battle, our guide to looking after kids’ teeth has ideas.)
Busy minds need help to slow down. healthdirect suggests soft music or reading, and avoiding “stimulating activities like watching television or running around.” The Raising Children Network suggests helping your child practise breathing exercises or muscle relaxation. Slow breathing games, like the ones in our calm-down strategies for kids, work well at bedtime too.
If your child resists bedtime, healthdirect says that’s common: “calmly tell them that it’s time to sleep. Be firm and consistent, but do not punish them.”
Should screens go off before bed?
Yes. For children aged 5 to 17, the guidelines recommend “avoiding screen time 1 hour before sleep” and “keeping screens out of the bedroom.” The early years guidelines also recommend “avoiding screen time before sleep” for younger children.
healthdirect explains why: “The light from the screens can stimulate their brain, making it harder to fall asleep and stay asleep.” The Raising Children Network adds that screen light “might suppress melatonin levels and delay sleepiness”, and that a child with a device in their room “might be disturbed in the night by notifications, messages or calls.” Its suggestion: a family rule that phones and other devices are left in a family room overnight. For the daytime limits, see our guide to screen time guidelines in Australia.
Other things that help children sleep
- A dark, quiet bedroom. “If your child is anxious or afraid at night, use a night light,” says healthdirect.
- Daylight and activity. The Raising Children Network suggests plenty of natural light “especially in the morning”, and says being active “helps your child to sleep better”.
- No caffeine late in the day. Avoid “caffeine in tea, coffee, sports drinks and chocolate, especially in the late afternoon and evening.”
When to talk to a doctor about your child’s sleep
healthdirect says to see your doctor if your child has symptoms of a sleep problem (such as snoring, sleepwalking, night terrors, teeth grinding, or trouble breathing while asleep), is sleeping too much or too little, has difficulty falling asleep, or wakes often at night. The Raising Children Network also suggests talking with your GP if good sleep habits don’t seem to be helping, and notes that “Sleep medicines usually aren’t the solution to children’s sleep problems.”
On melatonin, healthdirect says that in Australia “you will need a prescription to obtain melatonin for children with sleep problems,” and warns against buying sleep medicines online. You can also call the healthdirect helpline on 1800 022 222 (in Victoria it’s known as NURSE-ON-CALL) to speak with a registered nurse, any time.
What children learn about sleep at school
- In Victoria, in Levels 3 and 4 children “investigate and apply strategies that contribute to their own and others’ health, safety, relationships and wellbeing” (VC2HP4P10). One example is “practising strategies for enhancing mental wellbeing such as positive self-talk, breathing techniques, mindfulness and meditation”. Under VC2HP4M07, they also examine how regular physical activity influences “sleep, concentration and wellbeing”.
- In the Australian Curriculum, Years 3 and 4 children “investigate and apply behaviours that contribute to their own and others’ health, safety, relationships and wellbeing” (AC9HP4P10).
KidStudy’s Year 3 Health lesson Sleep Well covers why we sleep, how much sleep children need, a calm bedtime routine, and switching screens off well before bed, with a slow “sleepy breathing” activity. Its home activity, My sleep diary, has children write down when they fall asleep and wake up for five nights, then count the hours with a grown-up.
Questions parents ask
How much sleep does a 5-year-old need?
Five sits where two age groups meet in Australia’s guidelines: 10 to 13 hours for preschoolers aged 3 to 5, and 9 to 11 hours of uninterrupted sleep a night for children aged 5 to 13. Some 5-year-olds still nap.
How much sleep does an 8-year-old need?
Australia’s guidelines recommend 9 to 11 hours of uninterrupted sleep each night for children aged 5 to 13, with a consistent bedtime and wake-up time.
What time should my child go to bed for school?
Count back from wake-up time. If your child wakes at 7 am and needs about 10 hours, the Raising Children Network says they should be in bed before 9 pm.
Should kids keep the same bedtime on weekends?
Yes, as far as you can. healthdirect says to stick to the bedtime even on the weekend, and the Raising Children Network suggests regular sleep and wake times every day.
How long before bed should screens go off?
At least an hour. The national guidelines recommend avoiding screen time 1 hour before sleep and keeping screens out of the bedroom.
Can I give my child melatonin to help them sleep?
Talk to your doctor first. In Australia you need a prescription for melatonin for children with sleep problems, and healthdirect advises against buying sleep medicines online.
Sources
- Recommendations for children and young people (5 to 17 years), Australian Government Department of Health, Disability and Ageing
- Recommendations for infants, toddlers and preschoolers (birth to 5 years), Australian Government Department of Health, Disability and Ageing
- Sleep tips for children, healthdirect
- Kids’ sleep at 5–11 years, Raising Children Network
- Screen time and sleep: children and teens, Raising Children Network
- Victorian Curriculum F–10 Version 2.0: Health and Physical Education, VCAA
- Food and wellbeing curriculum connection: Years 3 and 4 mapping, ACARA
