Ashwin Lewis
Sleep is vital for children's well-being, and it is important to establish a good sleep routine from an early age. The American Academy of Sleep Medicine (AASM) recommends that 3-5-year-old children should get 10-13 hours of sleep per day. Most 5-year-olds need at least 10.5 hours of sleep, with an average sleep time of 11-12 hours. Bedtimes for 5-year-olds vary between 6:30 pm and 8 pm, depending on the child's wake-up time and daily activity levels. A consistent bedtime routine that includes calming activities, such as a bath and story time, can help children relax and prepare for sleep.
| Characteristics | Values |
|---|---|
| Recommended sleep duration | 10-13 hours, including naps |
| Sleep issues | Stalling at bedtime, difficulty falling asleep, insufficient sleep, nightmares, night terrors, sleep apnea |
| Sleep habits | Set a bedtime routine, establish consistent routines, provide positive reinforcement, create a relaxing environment before bed |
| Sleep and development | Sleep is vital for learning, mood, and development; insufficient sleep can lead to attention problems, mood swings, behavior issues, and learning difficulties |
| Sleep patterns | May vary due to factors such as starting school, being overtired, nightmares, and individual differences |
| Bedtime routine | Brushing teeth, washing up, reading a book, listening to quiet music, turning off screens at least 1 hour before bedtime |
| Sleep duration and age | Sleep needs decrease with age; older children may transition from napping to getting most of their sleep at night |
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What You'll Learn
Recommended sleep duration for 5-year-olds
Sleep is vital for the development of children and sufficient sleep helps them stay engaged in their classes. The American Academy of Pediatrics (AAP) recommends that 3- to 5-year-olds get 10 to 13 hours of sleep in a 24-hour period. This includes naps, as children at this age still take them.
Sleep needs vary by child, but most 5-year-olds need at least 10.5 hours of sleep at night. A bedtime routine is important at this age, helping the child wind down from the day. A typical bedtime routine might include putting on pyjamas, brushing teeth, going to the toilet, and having quiet time with a book or bedtime story.
A child's mood and energy levels can indicate whether they are getting enough sleep. If they are getting enough sleep, they should be able to wake up naturally at desired times on non-school days (without an alarm clock or parent waking them). Conversely, if a child is not getting enough sleep, they may exhibit behaviours linked to overtiredness, such as increased moodiness, whininess, or hyperactivity.
Sleep issues are common for children of this age. These include stalling at bedtime, difficulty falling asleep, insufficient sleep, and waking during the night (sometimes due to nightmares or night terrors).
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Bedtime routines for 5-year-olds
Sleep is vital for the development of children of all ages. The American Academy of Pediatrics (AAP) recommends that 3 to 5-year-olds get 10 to 13 hours of sleep in a 24-hour period. However, the number of hours slept is not the only factor to consider when determining whether your child is getting enough sleep. Other factors to consider include daytime sleepiness, sleeping later on non-school days, and behaviours linked to overtiredness in the evenings.
The recommended hours of sleep for 5-year-olds vary depending on the source. Some sources recommend at least 10.5 hours of sleep at night, while others suggest 10-13 hours per 24-hour period, including naps. The optimal bedtime for a 5-year-old should account for their typical wake time and allow for sufficient night sleep. For example, if a 5-year-old wakes up at 6:30 AM and needs around 10.5 hours of sleep, their bedtime should be around 8:00 PM. Their bedtime routine should be completed and lights off by 7:45 - 7:50 PM to allow time to fall asleep.
Establishing a consistent bedtime routine is essential for 5-year-olds to develop good sleep habits. A bedtime routine could include activities such as washing up, brushing teeth, reading a book, listening to quiet music, or having a quiet chat. It is recommended to turn off all screens (TV, computers, phones, tablets, and video games) at least one hour before bedtime and consider removing all devices from the child's bedroom. Giving your child a heads-up 30 minutes and then 10 minutes before bedtime can also help them prepare for sleep.
Common sleep issues for 5-year-olds include stalling at bedtime, difficulty falling asleep, insufficient sleep, and nightmares. Some children may also experience night terrors, which are different from nightmares as they occur during the first few hours of deep sleep and are usually not remembered by the child in the morning. Night terrors can be scary for parents, but they are not harmful to the child. Other issues that may impact sleep include starting school, being overtired, and medical concerns such as sleep apnea.
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How to get 5-year-olds to sleep earlier
Preschool-aged children (3–5 years) typically require 10–13 hours of sleep, including naps. While it may be tempting to keep your 5-year-old awake longer in the hopes that they'll sleep later, this strategy tends to backfire. When a child becomes overtired, their body starts producing more adrenaline and cortisol, making it harder for them to settle down and often resulting in earlier waking times.
To help your 5-year-old sleep earlier, consider the following strategies:
Establish a Consistent Sleep Schedule:
Stick to a regular bedtime, even on weekends. Start by determining the ideal wake-up time for your child, then count backward to set an appropriate bedtime. Consistency is key to helping your child's body establish a healthy sleep rhythm.
Create a Bedtime Routine:
Develop a calming pre-sleep routine that includes relaxing activities such as reading books, listening to soothing music, or having quiet chats. This routine should begin about an hour before bedtime, allowing your child to wind down from the day's activities.
Limit Screen Time Before Bed:
Turn off all screens (TV, computers, phones, tablets, and video games) at least an hour before bedtime. The blue light emitted by electronic devices can interfere with the body's natural sleep hormones, making it harder for your child to fall asleep.
Make the Bedroom Sleep-Friendly:
Create a dark, quiet, and slightly cool environment for your child to sleep in. Consider using blackout curtains if the room gets a lot of sunlight in the morning. Remove electronic devices from the bedroom, or at least ensure they're turned off and not emitting light.
Avoid Early Naps:
If your child still takes naps, avoid putting them down too early in the day. Encourage your child to stay awake for an appropriate amount of time before their nap to maintain a healthy sleep schedule.
Encourage Relaxation Before Bed:
After a busy day, your child's mind might still be active at bedtime. Encourage them to relax and unwind by talking about their day, addressing any worries, or engaging in calming activities like deep breathing or light stretching.
Remember, every child is unique, so you may need to experiment with different strategies to find what works best for your 5-year-old. The key is to prioritize sleep and create a consistent, relaxing bedtime routine that sets them up for a good night's rest.
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How to get 5-year-olds to sleep longer
Sleep is important for children's learning, mood, and development. The American Academy of Sleep Medicine recommends that preschoolers aged 3–5 years get 10–13 hours of sleep, including naps. However, as children approach school age, they tend to drop their afternoon naps and get most of their sleep at night.
Establish a bedtime routine: A consistent bedtime routine can help 5-year-olds wind down and prepare for sleep. This could include activities such as washing up, brushing teeth, reading a book, or listening to quiet music. It is recommended to turn off all screens (TV, computers, phones, tablets, and video games) at least 1 hour before bedtime and consider removing all devices from the child's bedroom.
Stick to a regular bedtime: Maintaining a consistent bedtime helps regulate a child's internal clock. You can give your child a heads-up 30 minutes and then 10 minutes before bedtime.
Manage naps: If your 5-year-old still takes naps, ensure they aren't too early in the day. The ideal nap time will depend on their wake-up time. For example, if they wake up at 5:00 AM, their first nap should be around 8:00 AM. If your child is napping too early, it signals to their internal clock that everything should be shifted earlier.
Adjust bedtime based on naps: If your 5-year-old is napping during the day, they may need a later bedtime to sleep soundly through the night. This is related to a sleep process called homeostatic pressure.
Offer special time and physical play during the day: Spending quality time with your child during the day can foster closeness, connection, and confidence. This can help address any fears or concerns they may have before bedtime, making it easier for them to fall asleep independently.
Provide calm support and comfort: During tantrums or moments of rage, remember that children don't readily process instructions or rational thoughts. Offer simple and supportive words such as "I'm close", "You are safe", or "I'll make sure you are safe". Gradually, the tantrum will pass, and your child will be more receptive to falling asleep.
Remember that it's important to be consistent with these practices. It may take a few weeks for your child to adapt to a new sleep schedule.
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Impact of screen time on 5-year-olds' sleep
The recommended sleep duration for preschoolers aged 3 to 5 years is 10 to 13 hours, including naps. As children start school, their primary focus should be on learning, and sufficient sleep is crucial for their engagement in classes. Sleep-deprived children tend to experience attention difficulties, mood swings, behavioural problems, and learning difficulties.
The impact of screen time on a child's sleep is an important consideration. Firstly, the blue light emitted by screens inhibits melatonin production, which is crucial for inducing sleep. Screens also keep our brains more alert and active, making it challenging to transition to sleep. Tablets and smartphones have a more pronounced effect than TVs because the screen is closer to the face. A study found that infants aged 6 to 12 months who were exposed to screens in the evening slept significantly less than those without screen exposure. Similarly, another study found that 3-month-olds who had daytime screen exposure slept longer at night but experienced reduced daytime sleep.
Excessive screen time has been linked to sleep disturbances, with one study showing that preschoolers who averaged less than 9.94 hours of sleep per night (just under the recommended minimum) experienced more behavioural issues when exposed to screens. However, for preschoolers who were not sleep-deprived, screen time did not have the same detrimental impact.
In addition to sleep, excessive screen time can also negatively impact children's language development, social-emotional development, and physical and cognitive abilities. It can lead to problems such as obesity, depression, anxiety, and aggressive behaviour. Therefore, it is essential to limit screen time and establish healthy lifestyle choices as part of a daily routine.
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Frequently asked questions
The American Academy of Pediatrics (AAP) recommends that 5-year-olds get 10 to 13 hours of sleep in a 24-hour period. However, sleep needs vary by child, and some 5-year-olds may need at least 10.5 hours of sleep at night.
There is no definitive answer to this question as it depends on various factors, such as the child's wake-up time, their sleep needs, and their bedtime routine. However, many parents report that their 5-year-olds go to bed between 7:30 p.m. and 10 p.m. and wake up between 5 a.m. and 8 a.m.
Common sleep issues for 5-year-olds include stalling at bedtime, difficulty falling asleep, insufficient sleep, and waking up during the night due to nightmares or night terrors. Other issues may include sleep apnea, teeth grinding, and sleepwalking. Establishing a consistent bedtime routine and positive sleep habits can help 5-year-olds get the sleep they need.
