Sleep - children and naps

Children of all ages need enough sleep and rest. On average, a young baby needs around 12 to 16 hours of sleep over a 24-hour period, though this varies from one child to the next. Newborns and young babies often become drowsy while feeding, but babies aged 6 months and over are less likely to fall asleep while being fed.

Older babies may also learn how to keep themselves awake, so parents sometimes need new strategies to help them relax and settle. Toddlers need, on average, around 10 to 14 hours of sleep per night and still need daytime naps. A young child’s night-time routine can be badly disrupted if they don’t get enough sleep during the day, or if their afternoon nap is too close to bedtime.

Watch for the signs of tiredness#

It helps to encourage a consistent daily pattern and a calm, positive bedtime. Try to settle your child for a nap when they first show signs of tiredness, before they become overtired and agitated. Depending on their age, signs of tiredness can include:

• staring, or jerky movements of the arms and legs
• clenched fists, frowning or yawning
• irritable behavior, including crying

Why naps matter#

Babies may feed poorly or fail to finish a feed when they are tired. Older babies and toddlers can be harder to manage, as tiredness often turns into crankiness and tears. Even children who sleep well at night usually still need a daytime nap, or two, until around 2.5 to 3 years of age.

How daytime naps affect night-time sleep#

Your child’s night-time sleep can be disrupted by their daytime naps. For example, if they miss an afternoon sleep they may be too tired to eat their evening meal, so you put them to bed early. If they then wake in the early hours, it can be hard to tell whether it is from habit or hunger.

Why some children resist naps#

Some of the reasons older babies and toddlers may not want to nap include:

• they don’t want to be by themselves
• they don’t want to miss out on any activity
• they are too excited, restless or anxious to relax
• their daytime routine doesn’t usually include naps
• they are hungry or thirsty, or have some other physical discomfort

Suggestions to help your child settle for a nap#

• Make sure your child has had plenty of fresh air and physical activity earlier in the day.
• Keep a consistent daily pattern and a positive bedtime experience.
• Give your child time to wind down beforehand with gentle activities, such as reading a story together.
• Make sure they are comfortable, fed and in a clean nappy.
• Keep the room dark and quiet.
• Give your child the chance to settle themselves. If they are anxious without you, stay for a few minutes to offer reassurance and comfort.
• After 8 months, some children are comforted by a special object or toy. First check current advice on safe sleeping and on reducing the risk of sudden unexpected death in infancy (SUDI).
• Leave the bedroom door open so they can hear you moving around the house.

Even if your child does not actually fall asleep, the quiet rest is still good for them.

Key points#

• Children of all ages need enough sleep and rest, and the amount needed varies from child to child.
• Settle your child for a nap at the first signs of tiredness, before they become overtired.
• Daytime naps and night-time sleep affect each other, so a consistent daily routine helps.
• A dark, quiet room and a calm wind-down routine make it easier for a child to settle.

Where to get help#