Sleep Routine Guide: (ages 0-12 years old)

Infants (0–12 months)

• Sleep Needed: 12–16 hours (including naps)

• Ideal Bedtime: Between 6:30–8:00 PM

• Routine Tips:

  • Create a calming environment (dim lights, soft music, white noise)

  • Keep a short routine: bath, feeding, lullaby, bed

  • Put baby down drowsy but awake to build independent sleep skills

Toddlers (1–3 years)

• Sleep Needed: 11–14 hours (including 1–2 naps)

• Ideal Bedtime: Between 7:00–8:30 PM

• Routine Tips:

  • Follow a predictable 20–30 minute routine (bath, books, snuggles)

  • Avoid screens at least 1 hour before bed

  • Offer a comfort item (stuffed animal or blanket)

Preschoolers (3–5 years)

• Sleep Needed: 10–13 hours (may include a nap)

• Ideal Bedtime: Between 7:30–8:30 PM

• Routine Tips:

  • Stick to a consistent bedtime, even on weekends

  • Use a bedtime chart or checklist for structure

  • Calm activities only before bed (drawing, reading)

School-Age Children (6–12 years)

• Sleep Needed: 9–12 hours

• Ideal Bedtime: Between 8:00–9:00 PM (adjusted based on wake-up time)

• Routine Tips:

  • No screens 1 to 2 hours before bedtime

  • Encourage winding down with a warm shower, reading, or journaling

  • Keep the bedroom cool, dark, and quiet

General Tips for All Ages:

• Consistency is key; same bedtime and wake time daily

• Avoid caffeine and sugary snacks in the evening

• Respond to nighttime fears with reassurance, not prolonged conversation

• Use visual timers or bedtime clocks for kids who struggle with transitions