Preschool children typically need at least 11 to 12 hours of sleep every 24 hours. Most will go to bed between 7 and 9pm, and will wake between 6:30 and 8am. Daytime naps can continue as a regular feature of the preschooler’s day and may decrease in frequency by age three, although some children may continue to benefit from a nap up to the age of five.

Sleep hygiene refers to the habits that parents can put into place to optimise children’s sleep. Here are ten recommendable sleep hygiene habits:

• Persist with a regular, consistent sleep schedule – setting a clear bedtime and wake time.
• Create a recognised bedtime routine, doing the same things in the same way every night. For example: quiet time, dimming lighting, sharing stories.
• Ensure the bedtime routine is something to look forward to and is enjoyable for both parent and child.
• Let children go to bed awake so they learn to sooth themselves and go to sleep independently. Make the sleeping environment a pleasant one – pay attention to temperature, noise and lighting.
• Avoid late afternoon naps which may interfere with getting to sleep at night.
• A favourite cuddly toy or blanket can often help encourage a sense of security and encourage self-soothing. Too many toys in a child’s cot or bed can lead to over-stimulation or overheating.
• Growing research shows that the light from a television screen (or computer monitor) can interfere with the production of the sleep hormone melatonin. Melatonin is an important component of sleep-wake cycles. Ensure that any electronic devices (iPads, computers, televisions are switched off, rather than left on ‘standby’. In standby mode, electronic devices continue to emit the ‘waves’ that keep children’s brains on ‘mild alert’ and prevent fully restful sleep. Better still that they are absent from bedrooms!).
• Reduce stress before bedtime. Another hormone that plays a role in sleep is cortisol, also known as the “stress hormone.” When cortisol levels are high, a child’s body won’t be able to shut down and go to sleep. They may feel unsafe and at worst fearful. Simple bedtime stories, even for the very youngest children and babies can create a relaxed and soothing pre-sleep atmosphere.
• Carers should pay attention to their own need for sleep. Sleep deprived parents and carers may not feel relaxed enough to model calming sleep-inducing behaviours.

Common indicators of insufficient sleep in preschoolers are that the child:

• It may be difficult to rouse in the morning.
• Has trouble staying awake during the day (falls asleep at nursery, school or other inappropriate times).
• Sleeps more than two hours longer on weekends or holidays than on weekdays.
• Displays decreased ability to cope with stress (may seem excessively irritable, moody or easily upset).
• Presents with increased behaviour problems including lack of age-appropriate focus and concentration.
• Demonstrates fluctuating activity levels (hyperactivity/drowsiness).

If you would learn more about sleep hygiene, a helpful booklet has been published by Great Ormond Street Hospital which can be found at:

https://connect.humber.nhs.uk/wp-content/uploads/2024/09/GOSH_Sleep_Hygiene_in_children.pdf