🧒Sleep and Your Preschooler

Establishing healthy sleep habits for your growing preschooler

Understanding Preschooler Sleep

Preschoolers are at an important stage of development where they're learning independence, developing their imaginations, and establishing lifelong sleep habits. This is a crucial time to establish healthy sleep routines that will benefit them throughout childhood.

While preschoolers may resist bedtime and experience sleep challenges, consistent routines and clear boundaries can help them develop healthy sleep patterns.

⏰How Much Sleep Do Preschoolers Need?

Sleep Requirements:

Preschoolers need about 10 to 13 hours of sleep each day, including naps. This total sleep time is essential for their physical growth, cognitive development, and emotional regulation.

Sleep Schedule:

• Total daily sleep: 10-13 hours
• Set regular bedtimes and wake-up times
• Set regular nap times
• Schedule quiet time if no naps

Importance of Routine:

Set regular bedtimes, wake-up times, and nap times for your child. If your child no longer takes naps, schedule some quiet time during the day to help them recharge and maintain their energy levels.

•Consistent sleep schedule helps regulate body clock
•Predictable routines reduce bedtime resistance
•Quiet time provides rest even without sleep
•Regular schedule improves sleep quality

😴Do Preschoolers Still Need a Nap?

Nap Transition:

Many preschoolers get all their sleep at night and may give up their afternoon naps. This is a normal part of development as they transition from needing daytime sleep to getting all their rest at night.

For Preschoolers Who Still Nap:

• Set a regular naptime
• Have a consistent naptime routine
• Most sleep about an hour
• Keep it consistent daily

Signs Your Child Needs a Nap:

Kids may need to nap if they are not getting enough sleep at night or showing signs of fatigue during the day.

•Not getting enough sleep at night
•Rubbing their eyes or looking tired
•Cranky, whiny, or moody
•Hyperactive behavior

Quiet Time Alternative:

💤How Can I Help My Preschooler Sleep?

Bedtime Routine:

Having a regular bedtime routine and a quiet, comfortable bedroom can help your child sleep well. A relaxing routine may include going to the bathroom, changing into pajamas, brushing teeth, and reading a book.

•Going to the bathroom
•Changing into pajamas
•Brushing teeth
•Reading a book

Screen Time Guidelines:

Turn off all screens at least 1 hour before bedtime and keep TVs, computers, tablets, phones, and video games out of the bedroom. Screen time before bed can interfere with sleep quality and make it harder to fall asleep.

•Turn off screens 1 hour before bedtime
•Keep devices out of the bedroom
•Blue light interferes with sleep
•Stimulating content affects sleep

Sleep Environment & Independence:

Creating the Right Environment:

• Make the bedroom quiet and restful
• Let your child choose a special toy or blanket
• Turn on a nightlight if afraid of the dark
• Ensure comfortable temperature

Promoting Independence:

• Do not lie with your child until they fall asleep
• Don't let child fall asleep somewhere other than their bed
• This can make it hard for kids to fall asleep on their own
• Encourage self-soothing skills

Physical Activity:

Make sure your child gets plenty of exercise during the day. This can help kids sleep better by using up energy and promoting healthy sleep patterns. However, avoid vigorous activity close to bedtime.

🌙What if My Child Has Sleep Problems?

It's common for kids this age to not want to go to bed and to wake up in the middle of the night. Preschoolers may have nightmares or night terrors, and there may be many nights when they just can't seem to fall asleep.

Comfort Strategies:

Having a nightlight and choosing a favorite stuffed animal and blanket to sleep with can help kids feel safe and secure in their bedroom environment.

•Use a nightlight if child is afraid of the dark
•Let child choose favorite stuffed animal
•Allow special blanket for comfort
•Create a safe, comforting environment

Responding to Night Waking:

If your child wakes at night and calls out to you, try not to answer right away. Give your child a chance to fall asleep without your help.

•Don't answer right away when child calls out
•Give child chance to fall asleep independently
•If afraid or very upset, go in and offer comfort
•Keep visits short and focused

Managing Bedtime Resistance:

When Child Cries:

If your child cries when you leave, wait a few minutes before going back in the room. This gives them time to settle down on their own and learn self-soothing skills.

When Child Gets Out of Bed:

If your child gets out of bed, calmly take them back to bed. Be consistent and firm but gentle. After comforting and returning your child to bed, say that it's time to go to sleep.

Important Reminder:

Keep your visit short and focused on comfort, not play or extended interaction. The goal is to help your child feel secure while encouraging independent sleep skills.

🏥When Should I Call the Doctor?

❓Frequently Asked Questions About Preschooler Sleep

How much sleep does my preschooler need?

Preschoolers need about 10 to 13 hours of sleep each day, including naps. This total sleep time is essential for their physical growth, cognitive development, and emotional regulation. Set regular bedtimes, wake-up times, and nap times for your child. If your child no longer takes naps, schedule some quiet time during the day.

Should my preschooler still be taking naps?

Many preschoolers get all their sleep at night and may give up their afternoon naps. This is normal. However, if your child shows signs like rubbing their eyes, looking tired, being cranky or whiny, or becoming hyperactive, they may still need a nap. For preschoolers who still nap, set a regular time and have a consistent naptime routine. Most sleep about an hour.

What should I include in my preschooler's bedtime routine?

A relaxing bedtime routine may include going to the bathroom, changing into pajamas, brushing teeth, and reading a book. Turn off all screens at least 1 hour before bedtime and keep TVs, computers, tablets, phones, and video games out of the bedroom. Make the bedroom quiet and restful, and let your child choose a special toy or blanket to sleep with.

How can I help my preschooler fall asleep independently?

Do not lie with your child until they fall asleep or let your child fall asleep somewhere other than their own bed. This can make it hard for kids to fall asleep on their own. Encourage them to self-soothe and create a comfortable sleep environment with a nightlight if they're afraid of the dark. Make sure your child gets plenty of exercise during the day to help them sleep better.

What should I do when my preschooler wakes up at night?

If your child wakes at night and calls out to you, try not to answer right away. Give your child a chance to fall asleep without your help. If your child is afraid or gets very upset, go in and offer comfort. After comforting and returning your child to bed, say that it's time to go to sleep. Keep your visit short. If your child cries when you leave, wait a few minutes before going back in the room.

How can I handle my preschooler's bedtime resistance?

It's common for kids this age to not want to go to bed. Be consistent with your bedtime routine and expectations. If your child gets out of bed, calmly take them back to bed. Having a nightlight and choosing a favorite stuffed animal and blanket to sleep with can help kids feel safe. Make sure the bedroom is quiet and restful, and avoid stimulating activities close to bedtime.

What if my preschooler has nightmares or night terrors?

Preschoolers may have nightmares or night terrors, and there may be many nights when they just can't seem to fall asleep. Having a nightlight and choosing a favorite stuffed animal and blanket to sleep with can help kids feel safe. If your child is afraid or gets very upset, go in and offer comfort, but keep your visit short and focused on reassurance rather than extended interaction.

How important is screen time management for sleep?

Very important. Turn off all screens at least 1 hour before bedtime and keep TVs, computers, tablets, phones, and video games out of the bedroom. Screen time before bed can interfere with sleep quality and make it harder to fall asleep. The blue light from screens can suppress melatonin production, and stimulating content can make it difficult for children to wind down.

What if my preschooler doesn't want to take quiet time?

Active preschoolers may need some time during the day to slow down. Even if your child doesn't take a nap, try to set aside some quiet time for relaxing. This can include reading books, doing puzzles, or other calm activities. Make it part of the daily routine so it becomes expected. You can frame it as "rest time" rather than "nap time" to make it more appealing to children who resist sleeping during the day.

When should I be concerned about my preschooler's sleep problems?

If you have questions or concerns about your preschooler's sleep, talk with your doctor. They can provide guidance on what's normal for your child's age and development, and help identify any underlying issues that might be affecting sleep. Common sleep problems in preschoolers include bedtime resistance, night waking, nightmares, and difficulty falling asleep, but persistent issues may need professional attention.