Preventing sleep concerns (10) – preschoolers 3 to 5 years

Preschoolers normally sleep for 11 to 13 hours a day, and some may still have a daytime nap of about an hour. By understanding and communicating with your preschooler, you will learn their cues as they grow and develop.

Connecting with your preschooler#

It is important that your preschooler feels secure and loved. You can show this by responding to them in a warm and positive way. Positive interactions show preschoolers that they are important and valued by adults.

As you spend time together you will learn their cues as they grow and develop. This helps support positive relationships and healthy sleep patterns.

Recognising your preschooler’s tired signs#

When your child is tired, they show signs or cues to tell you. If you learn to recognise these signs, you can encourage your child to go to sleep at the right time.

Preschoolers from 3 to 5 years might be tired if they have had a busy day outside their normal routine. Tired signs for this age group can include:

• clumsiness
• clinginess
• being grumpy
• grizzling or crying
• demands for attention
• boredom with toys
• rubbing eyes
• fussiness with food

Creating a sleep routine and environment#

Routines and environments play a big part in helping preschoolers get to sleep. Children need a cue to tell them it is time to go to sleep. This is usually something in their surroundings, such as a darkened room or having familiar objects nearby.

Some routines may be difficult to keep up over the long term and can create negative sleep habits. For example, letting your preschooler fall asleep in your bed may mean they can only fall asleep that way. It is up to you to decide whether you can maintain these kinds of routines.

Some things you can do to create a good sleep environment for your preschooler include:

• a darkened, quiet environment
• consistent and predictable bedtimes and wake times
• quietness and reduced stimulation, such as limiting screen time, mobile devices, television and boisterous play before bedtime
• self-soothing objects, such as soft toys and special blankets
• positive bedtime routines with pre-sleep associations, such as reading, lullabies and a bath at night, and taking your preschooler to where they usually sleep

Bedtime routines#

Regular daytime and bedtime routines can help your child fall asleep and stay asleep. They let your child know that sleep is coming, and they are predictable and calming.

Some things you can do include:

• keeping the routine short, no more than 30 to 45 minutes
• using the same relaxing activities before bed every day, such as a warm bath, a massage, reading stories or singing lullabies
• creating a calm, quiet, dark, warm environment with no television or mobile devices

Use regular bedtimes, nap times and wake times to help your child develop a good sleep–wake rhythm. Research shows it is good to keep using the same sleep routine as your child grows and develops.

Flexible daily patterns#

Flexible daily patterns are a daytime routine you can use for babies, toddlers and preschoolers to encourage positive sleep patterns and behaviour early on. Examples of play for preschoolers include:

• drawing, reading, singing and dancing
• climbing and jumping
• playing games such as kicking a ball
• running or walking
• going to the park

These patterns are most effective if used throughout the day. Watch for your child’s first tired signs. If your preschooler still has a daytime nap, put them to bed when they are tired but still awake.

You should reduce play at night and provide a quiet, dim environment so that your child learns the difference between day and night.

Mealtimes#

Mealtime is a very important part of the routine. With a healthy and adequate diet, your preschooler will have energy for play, which in turn encourages positive sleep behaviour.

Helping your preschooler to sleep safely#

Ways to help your preschooler sleep safely include:

• keeping their head and face uncovered; it is never appropriate for your preschooler to settle for sleep wearing a hat
• making sure your preschooler is in a smoke-free environment
• using a safe bed
• ensuring the whole sleeping environment is safe, including items within reach such as electrical appliances and blind or curtain cords

Moving your preschooler from a cot to a bed#

Once you notice your preschooler attempting to climb out of their cot, it is time to move them to a bed. This is usually between 2 and 3½ years of age, but can be as early as 18 months.

It is important to make sure that your home and your child’s bed are safe. Your child should not have access to things like power points, blind or curtain cords and stairs, as they could hurt themselves if they get up during the night.

Key points#

• It is important that your preschooler feels secure and loved, and positive interactions show them they are valued.
• Learning to recognise your child’s tired signs helps you settle them at the right time.
• Predictable routines and a calm, dark, quiet sleep environment help your preschooler fall asleep and stay asleep, and can prevent sleep concerns.
• Mealtimes are an important part of the routine, giving your preschooler energy for play and supporting positive sleep behaviour.

Where to get help#