Another drink. Another book. One more question. Suddenly, bedtime is the longest appointment of your day. This episode is for toddlers, preschoolers and school-age children; newborn sleep and infant safe sleep need their own guidance.
Look at the whole day
Sleep depends partly on a daily body clock and partly on the need for sleep that builds while we are awake. A very late nap or an inconsistent schedule can affect bedtime, but taking away needed naps can leave a child overtired. Notice what is actually happening before changing everything.
How much sleep (in 24 hours)
- Ages 1 to 2: generally 11 to 14 hours, including naps
- Ages 3 to 5: generally 10 to 13 hours, including naps
- Ages 6 to 12: generally 9 to 12 hours
These are ranges, not a competition. Count sleep rather than time in bed, and notice how your child functions during the day.
Build an evening your child recognizes
- Keep wake-up time and bedtime reasonably consistent.
- Repeat a short wind-down: pajamas, teeth, two books, a cuddle, goodnight. Explain the sequence before you begin.
- Offer choices inside the routine: "The animal book or the truck book?"
- When the third book is requested: "We've read our two books. Let's save that one for tomorrow. I love you. It's time to rest."
- Respond to pain, fear or a genuine need. A distressed child needs understanding, not a contest.
Screens and the room
Stop screens at least an hour before bed and keep devices out of the bedroom overnight. Decide the stopping point before screen time starts. Dim the lights as bedtime approaches and make the room comfortable.
When it's not mainly about the routine
- Frequent loud snoring, gasping, or pauses in breathing during sleep deserve medical evaluation.
- Persistent sleep problems that affect learning, mood or daytime alertness deserve a conversation.
- Talk with your pediatrician before reaching for melatonin. Product, dose and timing need individual consideration, and it should be stored securely like other medicines.
Try this for the next several nights
Keep a consistent wake-up time and repeat the same short wind-down. Write down naps, when screens stopped, when your child went to bed and roughly when sleep began. You are gathering information, not grading yourself as a parent. Children with medical, developmental or sensory needs may need a different approach.
Ask Dr. Tega is general education. It cannot examine your child, diagnose a problem through a comment, or replace urgent care. If your child is seriously unwell, seek help immediately.