11th August 2025

A Good Night’s Sleep: A Parent’s Guide to Healthy Sleep Habits for Children

The bedtime routine is a key part of helping your child enjoy a good night’s sleep, but for many parents, bedtime can feel like a battle.

The bedtime routine. For some parents, it’s a cherished time of winding down with cuddles and stories. For many others, it’s a nightly battle that leaves everyone exhausted.

If you’re in the latter group, you are far from alone. Recent studies show that nearly half of Australian children aged 5–17 struggle with sleep¹.

As parents ourselves, we understand the challenges and concerns this can bring. Sleep isn’t just about avoiding a grumpy child the next morning; it’s a cornerstone of their growth, learning, and overall well-being. Let’s explore why sleep is so crucial and what you can do to help your child get the rest they need.

Why is Sleep So Important?

Consistent, quality sleep is vital for a child’s development. When children don’t get enough sleep, the effects can be immediate and, in the long term, more serious.

Short-Term Effects: You’ve likely seen these firsthand. Lack of sleep can lead to irritability, poor decision-making, emotional outbursts, and a reduced ability to concentrate at school.²
Long-Term Impacts: Over time, chronic poor sleep can have more significant consequences. Research links insufficient sleep in children to difficulties with learning and memory. It can also increase the risk of developing mental and physical health issues, including anxiety, depression, allergic rhinitis, and even diabetes³.

How Much Sleep Do They Actually Need?

Every child is different, but there are well-established guidelines for sleep duration. According to Australia’s Sleep Health Foundation, the general recommendations are⁴:

Ages 3 to 5: 10 to 13 hours per 24 hours (including naps).
Ages 6 to 12: 9 to 11 hours per night.
Ages 13 to 18: 8 to 10 hours per night.

Four Steps to Improve Your Child’s Sleep

Building healthy sleep habits is a process, but these four practical strategies can make a world of difference.

Build a Consistent Bedtime Routine Regular routines and bedtimes are powerful cues that tell our bodies it’s time to wind down. A predictable sequence of events helps a child feel secure and relaxed. Try to follow the same pattern every night, such as a warm bath or shower, brushing teeth, reading a book together, or having a quiet cuddle.
Create an Ideal Sleep Environment The bedroom should be a sanctuary for sleep. To make it comfortable and conducive to rest, ensure the room is:

Quiet: Minimise household noise. Soothing instrumental music or a white noise machine can help mask disruptive sounds.
Dark: Use blackout blinds to block out light.
Cool: A slightly cooler room temperature is generally better for sleep.
A “Sleep-Only” Zone: As much as possible, reserve the bed for sleeping, not for playing, homework, or screen time.

Remove the Temptation of Screens This is a big one in our digital age. The blue light emitted from phones, tablets, and computers can interfere with the body’s production of melatonin, the hormone that regulates sleep.⁵ Turn all screens off at least an hour before bedtime to allow your child’s brain to switch off properly.
Avoid Stimulants in the Afternoon and Evening Coffee, tea, and energy drinks are obvious sources of caffeine that can disrupt sleep. But don’t forget the hidden stimulants in chocolate and many soft drinks. It’s best to avoid these foods and drinks, especially in the hours leading up to bedtime.

A Note on Sleep Medication

Parents often ask if medication is an option. While some remedies exist, sleep medication for children isn’t typically recommended as a first-line treatment in Australia.⁶

In certain situations, such as for children with specific diagnosed conditions, a GP may prescribe a supplement like melatonin. However, establishing healthy sleep hygiene and behavioural routines should always be the priority.

When to Seek Help

If your child’s poor sleep persists and is starting to impact their daily life or the well-being of your family, it’s time to get some help.

Your GP or local pharmacist is an excellent first point of contact. We can talk through your concerns, discuss different strategies, and help you find the right path forward for you and your child. You don’t have to navigate this alone.

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