Ashwin Lewis
Sleep is vital for the development of children of all ages. Establishing a consistent sleep schedule and routine is important for children's sleep hygiene. Preschool-aged children who are 3 to 5 years old should get around 10 to 13 hours of sleep per day. During this time, naps may get shorter, or a preschooler may stop napping altogether. Sleep regressions are disturbances in regular sleep behaviour and can affect children at night or during naptime, causing them to wake frequently or fight sleep. This can also affect their daytime behaviour, with a lack of sleep leading to excessive grumpiness, crankiness, or hyperactivity.
| Characteristics | Values |
|---|---|
| Recommended hours of sleep | 10-13 hours per day |
| Nap time | 1-2 hours |
| Bedtime | 7:30 pm |
| Sleep training methods | Controlled crying, no-tears approaches |
| Sleep problems | Night terrors, nightmares, sleep regression |
| Sleep environment | Quiet, dimly lit, comfortable temperature |
| Bedtime routine | Brushing teeth, reading, quiet time |
| Sleep schedule | Consistent daily routine |
| Sleep hygiene | Calm and quiet environment |
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Sleep regression
Preschool-aged children who are 3 to 5 years old should get around 10 to 13 hours of sleep per day. Naps may get shorter, or a preschooler may stop napping altogether. Sleep is critical to a child's health and development. Lack of sufficient sleep at a young age has been correlated with problems with weight, mental health, behaviour, and cognitive performance.
There are several reasons why a 3-year-old might experience sleep regression:
- Developmental changes: Toddlers go through numerous physical, social, and emotional changes. They are learning new skills, such as walking, talking, and improving their gross and fine motor skills. They are also experiencing a growing desire for independence, which can impact their sleep.
- Transition away from naps: Many 3-year-olds drop their naps, which can lead to a sleep debt and contribute to night wakings and early risings. Adjusting bedtime to compensate for the transition can help prevent this.
- Potty training: The new skill of potty training can cause more night wakings than usual.
- Separation anxiety: Around this age, children may experience separation anxiety, which can disrupt their sleep. They may go through phases where they want their parents close by.
- Big life adjustments: Starting preschool, transitioning out of a crib, or adding a new sibling can impact a child's sleep.
To help your 3-year-old through sleep regression, here are some tips:
- Keep a consistent bedtime routine: A calming and consistent bedtime routine can help your child feel ready for sleep. Avoid screens or electronic devices before bedtime, and ensure their room is quiet, dimly lit, and comfortable.
- Encourage independent sleep: Continue to encourage your child to fall asleep independently and stay in their bed. Offer reassurance and support, but avoid giving in to tantrums or demands for attention during the night.
- Address sleep habits: Understand your child's sleep habits and underlying sleep associations. Make sure they have everything they need for sleep, like a favourite cuddly toy or blanket.
- Patience and firmness: Remain patient and consistent during this time. Set boundaries and be firm in your tone and messaging.
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Bedtime routine
Preschool-aged children who are 3 to 5 years old should get around 10 to 13 hours of sleep per day. A consistent daily routine helps toddlers feel safe and secure. A bedtime routine for preschoolers might look something like this:
7 pm:
Brush teeth and go to the toilet or put on a night nappy if needed.
15 pm:
Quiet time – read a book, tell a story, sing a song, and have a cuddle. You could establish a 2-3 book rule for bedtime, with the promise to read more during the day. Make sure their room is quiet, dimly lit, and neither too hot nor too cold. Before leaving the room, check that your child has everything they need for sleep, like a favourite cuddly toy or blanket.
7:30 pm:
Bedtime. If your child is having sleep problems, it’s often best to deal with them using positive behaviour strategies like bedtime routines. Sleep medications aren’t usually the solution to children’s sleep problems. If your child is experiencing sleep regression, it can be helpful to know that this is normal and temporary. Sleep regressions are disturbances in regular sleep behaviour and can affect children at night-time or nap-time, causing them to wake frequently or fight being put down.
8 pm:
If your child is still struggling to settle, you could offer rewards for nights without a struggle, but try not to scold or punish them if they are resistant. Remember, you have control over when your child goes to bed, not when they fall asleep. If they are unable to fall asleep quickly, the rule should be that they have to remain lying quietly in bed.
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Sleep environment
Sleep is vital for the development of children of all ages. Preschool-aged children who are 3 to 5 years old should get around 10 to 13 hours of sleep per day. This can include a daytime nap of about an hour.
A consistent daily routine helps toddlers feel safe and secure. A positive bedtime routine can help preschoolers feel ready for sleep, especially if followed consistently. A bedtime routine for preschoolers might look something like this: 7 pm: brush teeth and go to the toilet or put on a night nappy if needed. 7.15 pm: quiet time – read a book, tell a story, sing a song, and have a cuddle. You might want to establish a 2-3 book rule for bedtime, with the promise to read more during the day. If your child takes a dummy to bed, you might consider encouraging your child to let go of it around this time.
Make sure your child's room is quiet, dimly lit, and neither too hot nor too cold. Using a night-light and putting a potty in your child's room might prompt your child to use it during the night. You can also get night-time nappies or pull-ups for older children.
Avoid boisterous play, as well as watching TV and using computers, phones, or tablets close to bedtime. These activities can make it harder for your child to settle. Before leaving the room, check that your child has everything they need for sleep, like a favourite cuddly toy or blanket.
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Sleep duration
Sleep is vital for the development of children of all ages. A 3-year-old typically needs between 10 and 13 hours of sleep per day, including naps. However, the amount of sleep a 3-year-old needs can vary, with some 3-year-olds napping during the day and sleeping less at night, while others sleep more at night and don't nap.
As toddlers become more independent, they may start to refuse naps. Many children drop their naps around the age of 3, but this can lead to sleep debt, which can make them overtired and contribute to night wakings and early risings. To compensate for the transition from napping to no naps, you may need to adjust your child's bedtime to ensure they are getting enough sleep.
Sleep regressions are disturbances in regular sleep behaviour and can affect children at night or during naptime, causing them to wake frequently or fight sleep. The 3-year-old sleep regression can be caused by physical or developmental changes, such as learning to walk, talk, run, jump, or figuring out the finer points of play. It can also be caused by potty training, as this new skill might cause more night waking than usual. Sleep regressions are temporary and usually last a few weeks.
To improve your 3-year-old's sleep duration, you can improve their sleep hygiene by creating a consistent sleep schedule and a calming bedtime routine. It is recommended to stick to a regular bedtime and give your child a heads-up 30 minutes and then 10 minutes beforehand. A bedtime routine could include washing up and brushing teeth, reading a book, or listening to quiet music. It is also important to ensure that your child's room is quiet, dimly lit, and neither too hot nor too cold.
Additionally, it is beneficial to turn off all screens, such as TVs, computers, phones, tablets, and video games, at least one hour before bedtime. Removing all devices from your child's bedroom may also help improve their sleep duration.
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Napping
If your 3-year-old is experiencing disruptions to their night sleep, such as trouble falling asleep, middle-of-the-night wakings, or early morning wakings, they may be getting too much sleep during the day. In this case, you may need to shorten their nap or transition away from daytime sleep. On the other hand, if your child is showing signs of overtiredness, you may want to keep the nap.
When it comes to sleep training, it's important to note that preschoolers often drop their nap prematurely during the day rather than adapt to a new way of falling asleep. If you feel your child still needs a nap, it's typically recommended to continue helping them fall asleep during the day rather than sleep training. A 3-year-old who is overtired at bedtime may wake up in the middle of the night, so it's important to find the right balance for their overall sleep schedule.
To help your 3-year-old establish a healthy sleep routine, aim for consistency in their bedtime routine. This could include activities such as reading a book, taking a warm bath, or listening to soothing music. You can also incorporate outdoor play into the bedtime routine, such as a walk around the block after dinner or sitting on the porch to read a book. It's also important to create a peaceful sleep environment, ensuring their sleep space is quiet, dimly lit, and neither too hot nor too cold.
Additionally, involve your toddler in the bedtime routine by offering choices, such as selecting their pajamas or deciding whether they want to skip or be carried to bed. You can also use visual or verbal cues to prevent meltdowns, such as "OK to wake" clocks or giving them a warning before it's time to wrap up playtime. Connecting with your toddler during bedtime is beneficial, whether it's sharing a special song, talking about their day, or simply spending one-on-one time together.
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Frequently asked questions
Preschool-aged children who are 3 to 5 years old should get around 10 to 13 hours of sleep per day. This can include a daytime nap of about an hour.
Most preschoolers are ready for bed around 7.30 pm, especially if they've had a busy day at preschool.
A consistent daily routine helps toddlers feel safe and secure. A bedtime routine for preschoolers might include brushing teeth, quiet time, reading a book, telling a story, singing a song, and having a cuddle. Make sure their room is quiet, dimly lit, and neither too hot nor too cold.
Sleep regressions are disturbances in regular sleep behaviour and can be caused by physical or developmental changes. For example, your toddler may be potty training, learning to walk and talk, or undergoing a major developmental shift.
