🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 45 (from laksa052)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa045.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs\')), getAhrefsUnparsedNoserviceFromURL(\'https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs","crawl_time":1776210222,"first_indexed_time":1540572691,"http_code":200,"src_unparsed":"au,net,raisingchildren!\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs s443","src_root_hash":"4158472803676335245","history_drop_reason":null,"meta_title":"Kids’ sleep: answers to 20 FAQs | Raising Children Network","meta_descriptions":["Bedtime routines can help kids settle at night. Behaviour strategies can help with some sleep problems. See a GP if you’re worried about children’s sleep. Article available in: Arabic, Dari, Karen, Persian, Simplified Chinese, Vietnamese."],"attrs_boilerpipe_text":"Children need enough good-quality sleep for health, wellbeing, growth and\nlearning\n. There are many simple things you can do to\nhelp children sleep better\n. See your\nGP\nif you’re worried that\nsleep problems\nare affecting your child’s wellbeing, schoolwork or relationships. You should also see your GP if you’re worried that your child has a medical condition or illness that’s affecting their sleep.\nIs my child getting enough sleep? How much sleep do children need?\nIf your child has good energy levels, feels refreshed, wakes independently in the morning at a reasonable time, and doesn’t complain of tiredness or sleepiness, your child is probably getting enough sleep.\nYou can check the\nrecommended amount of sleep for children of different ages\nin these articles:\nToddler sleep: what to expect\nPreschooler sleep: what to expect\nSchool-age and pre-teen sleep: what to expect\nSleep and teenagers: 12-18 years\n.\nIf you’re concerned about the amount of sleep your child is getting, see your GP.\nMy child twitches as they fall asleep. What’s happening?\nThese twitches are probably\n‘sleep starts’\n– quick jerks of the arms and legs that happen as your child falls asleep. Up to 70% of children and grown-ups have sleep starts. Tiredness, stress or lack of sleep might make them worse, so it can be worth checking your child’s sleep habits. If the jerks are repetitive rather than just 1-2 quick movements or if they happen throughout the night, you should check with your GP.\nWhy do I have to wake my school-age child for school?\nIf you have to wake your child in the morning, it might be because they’re not getting enough\nsleep for a school-age child\n. Most primary school-age children wake by themselves in the morning if they’re getting enough sleep. Check your child’s sleep habits, and always see your GP if you’re concerned.\nMy child snores and gasps at night. Should I be worried?\nSnoring\ncan be caused by a cold or a blocked nose. It’ll usually stop when the illness has gone.\nIf the snoring doesn’t go away and happens most nights, even when your child is well, it could be a sign of\nobstructive sleep apnoea\n. See your GP if your child has been snoring over a long period, stops breathing during sleep, gasps and struggles for breath overnight, tosses and turns at night, or sweats a lot overnight.\nWhen should a child stop napping? How long should a nap be?\nAbout a quarter of children stop napping by 3 years. Another half stop at 3-4 years.\nMost children have stopped napping by 5 years\nif they’re getting enough sleep at night. Naps can range from 20 minutes to around 2 hours, depending on your child’s age.\nIf your child isn’t tired at bedtime or is having trouble getting to sleep, encourage your child to have a shorter nap earlier in the day – for example, a nap straight after lunch.\nWhat does it mean if my child wakes up grumpy?\nThe most likely reason for your child waking up grumpy is that\nyour child hasn’t had enough sleep\n. But if your child is sleeping the right amount for their age, waking up grumpy might mean that your child isn’t getting good-quality sleep. If your child is snoring or very restless overnight, see your GP to have your child checked for a sleep problem.\nHow do I get my child to sleep before midnight?\nHere are ideas to help your child get to sleep earlier:\nEncourage your child to go to bed and get up around the same time every day, even on the weekend. This can help your child’s internal body clock get into a regular rhythm.\nDiscourage late-night eating, and encourage your child to have a healthy breakfast.\nAllow plenty of time – for example, an hour – for your child to wind down before lights out. Encourage quiet activities like reading a book or magazine, drawing, writing, playing card games or doing puzzles.\nAvoid\ndigital technology use\nin the hour before bedtime. This includes mobile phones, tablets, computer screens and TV.\nDuring puberty, children start to secrete\nmelatonin\nlater at night than they did in earlier childhood. This affects their\ncircadian rhythm\n. It means that your child will want to go to bed later at night and get up later in the morning.\nYour teenage child will probably sleep better and function better during the day with a set bedtime for school nights. You can find more information in our\nillustrated guide to better sleep for teenagers\n.\nA\nregular and positive bedtime routine\ncan get children used to falling asleep at the same time every night. It also helps to get your child up at about the same time each morning, including on weekends. A regular morning wake time can help your child stick to a regular bedtime.\nWhat can I do during the day to improve my child’s sleep?\nThese daytime tips might improve your child’s sleep at night:\nGive your child a\nhealthy breakfast\nto kick-start your child’s internal body clock.\nEncourage your child to get as much natural light as possible during the day, especially in the morning.\nEncourage your child to be physically active.\nEncourage your child to avoid caffeine – in energy drinks, coffee, tea, chocolate and cola – especially in the late afternoon and evening.\nMake sure your child has a satisfying evening meal at a reasonable time, so they’re neither full nor hungry at bedtime.\nMy child gets overexcited at bedtime when my partner gets home from work. What can we do?\nYour child might find it fun and exciting when your partner gets home. And your partner probably wants to spend some time with your child too. This is a problem only if it leads to noisy, active play that makes it harder for your child to settle into bed for sleep.\nTalk with your partner about a\nfamily routine\nthat includes quiet time under dim light leading up to your child’s bedtime. For example, your partner might be able to read quietly with your child before lights out.\nHow can I move my child’s bedtime earlier?\nYou can use a gradual approach called\nbedtime fading\n. Starting with your child’s current bedtime, you do your child’s\nbedtime routine\n15 minutes earlier every few days.\nHow can I get my child to sleep in their own bed?\nIf your child likes to sleep somewhere other than their own bed and you want to change this, you can look at changing your child’s bedtime routine and sleep habits. It’s a good idea to\nexplain your plans to your child first\n.\nHere are ideas to help your child fall asleep in their own bed and stay in their own bed overnight:\nSet up a\nregular bedtime routine\n– for example, bath, story and bed.\nThink about timing. If your child is taking a long time to get to sleep, you might be putting your child to bed too early.\nCheck that your child’s bedroom is dimly lit and quiet.\nEncourage your child to play in their bedroom during the day so they feel comfortable in that room.\nEncourage good daytime habits – for example, getting plenty of sunlight and exercise.\nPraise your child\nwhen you notice they’re trying to make changes to sleep patterns. You could also try a\nreward chart\n.\nIf you’re making changes to your child’s bedtime routines and sleep habits, try to be consistent. For example, if your child wants to sleep in your bed during the night, calmly return your child to their bed. Do this as many times as it takes until your child stays in bed.\nHow do I deal with my child’s fears and worries at bedtime?\nYou could try \nsleep relaxation strategies\nto handle bedtime worries. For example, talk about your child’s fears together or get your child to try writing their thoughts in a journal.\nBreathing exercises\nand\nmuscle relaxation exercises\nmight also help.\nHow do I stop my child from calling out and getting out of bed at night?\nIf your child is\ncalling out and getting out of bed\na lot, it can help to\nset up a bedtime routine\nand do a bedtime check that your child has done all the things that might cause calling out later. Has your child had a drink? Been to the toilet? Brushed teeth? Once your child is in bed, let your child know that you expect them to stay quietly in their bed until sleep comes. But\nalways go to your child if something is wrong\nor they need your help.\nWhat do I do about my child’s head-banging and rocking to sleep?\nIt’s common to see young children\nhead-banging, body-rocking and head-rolling\nat bedtime or during the night. Most children stop this behaviour by 5 years.\nIf your child is developing well in all other ways, you could work on ways to reduce the noise and keep your child safe. For example, you could move the bed away from the wall and check and tighten the bed screws. Sometimes moving the mattress onto the floor in the middle of the room can ease the disruption to the rest of the family.\nSee your GP\nif head-banging, body-rocking and head-rolling happen a lot through the night or are particularly intense, or if you’re worried.\nMy 3-year-old asks for bottles of milk overnight. What should I do?\nThis is probably happening because your child has a habit of needing a bottle to fall asleep. When your child wakes and can’t get back to sleep during the night, they call for a bottle.\nIf your child uses a bottle only at night and is weaned from daytime feeds, check out our article on\nnight-weaning\n.\nIf your child still has a bottle during the day, check out our article on\nweaning off the bottle\n.\nIt’s recommended that you wean your child off the bottle by the time they’re 12 months old. At this age, your baby can keep breastfeeding or\ndrink from a cup\ninstead. Bottle-feeding after 12 months can increase children’s risk of\ntooth decay\n, especially if children are settled in bed with a bottle. It can also increase the risk of\nobesity\n.\nMy child sleepwalks. What should I do?\nYou can start by checking that your child is getting enough sleep. An earlier or more regular bedtime might reduce\nsleepwalking\n.\nIf your child is sleepwalking, make sure they’re safe by clearing obstacles from the bedroom and hallways, locking the front and back doors, removing trip hazards and checking there are no sharp objects around.\nAround 7-15% of children sleepwalk, and many\nsleep talk\ntoo. Usually, it’s nothing to worry about. Children often grow out of these habits in the teenage years, but\nsee your GP\nif you’re worried.\nMy child sometimes wakes up distressed, crying and inconsolable. What should I do?\nIf your child won’t respond to comforting or soothing but is otherwise well, your child might be having a\nnight terror\n. Stay calm and avoid waking or touching your child unless your child is at risk of hurting themselves. Night terrors can be distressing to watch, but they don’t harm your child, and your child won’t remember them in the morning.\nIf you’re worried about your child’s health or wellbeing or the night terrors seem prolonged or violent,\nsee your GP\n.\nWhat should I do when my child has a nightmare?\nIf your child wakes up after a\nnightmare\n, explain that it was a bad dream. Let your child know that everything is OK and they’re safe. A kiss and a cuddle might help your child settle again. You could also think about things that are happening during the day – like watching a scary TV show – that might be causing the nightmares.\nIt can be a good idea to\nseek professional advice if your child is having recurrent or frequent nightmares\nand is also having a lot of\nanxiety\nduring the day. Also seek help if your child has been through a\ntraumatic event\nand is having nightmares about it.\nMy autistic child has poor sleep. How can I help?\nSleep difficulties are common in autistic children. You can manage and overcome many sleep problems by using common positive behaviour strategies. You can also\nencourage good sleep habits for autistic children\n, including regular sleep times, positive bedtime routines and appropriate bedtimes. Sometimes you might need professional help from your GP, a paediatrician or a sleep specialist.\nMy child has a developmental delay. How can I help them sleep better?\nYou can manage and overcome many of your child’s sleep issues using common bedtime positive behaviour strategies. A\nregular and predictable bedtime routine\nwill help your child know that it’s time for sleep. Telling your child that you expect them to stay in bed will reinforce the message.\nYou might also try strategies like\ncamping out\nor returning your child to bed. Some nights you might need to take your child back to bed several times. Talk to your health professional if you’re worried.\nLanguages other than English\nArabic\n(PDF: 164kb)\nDari\n(PDF: 474kb)\nKaren\n(PDF: 221kb)\nPersian\n(PDF: 475kb)\nSimplified Chinese\n(PDF: 555kb)\nVietnamese\n(PDF: 367kb)","attrs_markdown":"- [Skip to content](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#main)\n\nToggle Main Nav Menu\n\n[![Raising Children Network](https:\/\/raisingchildren.net.au\/__data\/assets\/file\/0012\/23340\/logo.svg)](https:\/\/raisingchildren.net.au\/ \"Raising Children Network\")\n\nToggle Header Search\n\nclose\n\n- [Homepage](https:\/\/raisingchildren.net.au\/ \"Link to Raising Children Network homepage\")\n- [Pregnancy & Grown-upsToggle Sub Menu](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs)\n  - [Pregnancy](https:\/\/raisingchildren.net.au\/pregnancy)\n  - [Grown-ups](https:\/\/raisingchildren.net.au\/grown-ups)\n- [Babies & ChildrenToggle Sub Menu](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs)\n  - [Newborns](https:\/\/raisingchildren.net.au\/newborns)\n  - [Babies](https:\/\/raisingchildren.net.au\/babies)\n  - [Toddlers](https:\/\/raisingchildren.net.au\/toddlers)\n  - [Preschoolers](https:\/\/raisingchildren.net.au\/preschoolers)\n  - [School age](https:\/\/raisingchildren.net.au\/school-age)\n- [Teens Toggle Sub Menu](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs)\n  - [Pre-teens](https:\/\/raisingchildren.net.au\/pre-teens)\n  - [Teens](https:\/\/raisingchildren.net.au\/teens)\n- [Neurodiversity & DisabilityToggle Sub Menu](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs)\n  - [Autism](https:\/\/raisingchildren.net.au\/autism)\n  - [ADHD](https:\/\/raisingchildren.net.au\/adhd)\n  - [Disability](https:\/\/raisingchildren.net.au\/disability)\n\n![](https:\/\/raisingchildren.net.au\/__data\/assets\/image\/0023\/49280\/Sleep-FAQs.jpg)\n\n[Understanding sleep](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep)\n\n#### Suitable for 3-18 years\n# Children’s sleep: 20 frequently asked questions\n\n[share]()\n\n771Found this helpful\n\nChildren often sleep and settle better with healthy daytime habits and bedtime routines. When children are having bedtime or sleep problems, positive behaviour strategies can often help. If you’re worried about your child’s sleep, it’s always best to see your GP.\n\nOn this page:\n\n- [Is my child getting enough sleep? How much sleep do children need?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#is-my-child-getting-enough-sleep-how-much-sleep-do-children-need-nav-title)\n- [My child twitches as they fall asleep. What’s happening?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#my-child-twitches-as-they-fall-asleep-whats-happening-nav-title)\n- [Why do I have to wake my school-age child for school?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#why-do-i-have-to-wake-my-school-age-child-for-school-nav-title)\n- [My child snores and gasps at night. Should I be worried?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#my-child-snores-and-gasps-at-night-should-i-be-worried-nav-title)\n- [When should a child stop napping? How long should a nap be?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#when-should-a-child-stop-napping-how-long-should-a-nap-be-nav-title)\n- [What does it mean if my child wakes up grumpy?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#what-does-it-mean-if-my-child-wakes-up-grumpy-nav-title)\n- [How do I get my child to sleep before midnight?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#how-do-i-get-my-child-to-sleep-before-midnight-nav-title)\n- [What can I do during the day to improve my child’s sleep?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#what-can-i-do-during-the-day-to-improve-my-childs-sleep-nav-title)\n- [My child gets overexcited at bedtime when my partner gets home from work. What can we do?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#my-child-gets-overexcited-at-bedtime-when-my-partner-gets-home-from-work-what-can-we-do-nav-title)\n- [How can I move my child’s bedtime earlier?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#how-can-i-move-my-childs-bedtime-earlier-nav-title)\n- [How can I get my child to sleep in their own bed?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#how-can-i-get-my-child-to-sleep-in-their-own-bed-nav-title)\n- [How do I deal with my child’s fears and worries at bedtime?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#how-do-i-deal-with-my-childs-fears-and-worries-at-bedtime-nav-title)\n- [How do I stop my child from calling out and getting out of bed at night?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#how-do-i-stop-my-child-from-calling-out-and-getting-out-of-bed-at-night-nav-title)\n- [What do I do about my child’s head-banging and rocking to sleep?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#what-do-i-do-about-my-childs-head-banging-and-rocking-to-sleep-nav-title)\n- [My 3-year-old asks for bottles of milk overnight. What should I do?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#my-3-year-old-asks-for-bottles-of-milk-overnight-what-should-i-do-nav-title)\n- [My child sleepwalks. What should I do?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#my-child-sleepwalks-what-should-i-do-nav-title)\n- [My child sometimes wakes up distressed, crying and inconsolable. What should I do?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#my-child-sometimes-wakes-up-distressed-crying-and-inconsolable-what-should-i-do-nav-title)\n- [What should I do when my child has a nightmare?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#what-should-i-do-when-my-child-has-a-nightmare-nav-title)\n- [My autistic child has poor sleep. How can I help?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#my-autistic-child-has-poor-sleep-how-can-i-help-nav-title)\n- [My child has a developmental delay. How can I help them sleep better?](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#my-child-has-a-developmental-delay-how-can-i-help-them-sleep-better-nav-title)\n- [Languages other than English](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-20-faqs#languages-other-than-english-nav-title)\n\nChildren need enough good-quality sleep for health, wellbeing, growth and [learning](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-learning). There are many simple things you can do to [help children sleep better](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/sleep-better-tips). See your [GP](https:\/\/raisingchildren.net.au\/guides\/a-z-health-reference\/general-practitioner) if you’re worried that [sleep problems](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/sleep-problems\/sleep-problems-solutions) are affecting your child’s wellbeing, schoolwork or relationships. You should also see your GP if you’re worried that your child has a medical condition or illness that’s affecting their sleep.\n\n## Is my child getting enough sleep? How much sleep do children need?\nIf your child has good energy levels, feels refreshed, wakes independently in the morning at a reasonable time, and doesn’t complain of tiredness or sleepiness, your child is probably getting enough sleep.\n\nYou can check the **recommended amount of sleep for children of different ages** in these articles:\n\n- [Toddler sleep: what to expect](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/toddler-sleep)\n- [Preschooler sleep: what to expect](https:\/\/raisingchildren.net.au\/preschoolers\/sleep\/understanding-sleep\/preschooler-sleep)\n- [School-age and pre-teen sleep: what to expect](https:\/\/raisingchildren.net.au\/pre-teens\/healthy-lifestyle\/sleep\/school-age-sleep)\n- [Sleep and teenagers: 12-18 years](https:\/\/raisingchildren.net.au\/teens\/healthy-lifestyle\/sleep\/sleep-teens).\n\nIf you’re concerned about the amount of sleep your child is getting, see your GP.\n\n## My child twitches as they fall asleep. What’s happening?\nThese twitches are probably **‘sleep starts’** – quick jerks of the arms and legs that happen as your child falls asleep. Up to 70% of children and grown-ups have sleep starts. Tiredness, stress or lack of sleep might make them worse, so it can be worth checking your child’s sleep habits. If the jerks are repetitive rather than just 1-2 quick movements or if they happen throughout the night, you should check with your GP.\n\n## Why do I have to wake my school-age child for school?\nIf you have to wake your child in the morning, it might be because they’re not getting enough [sleep for a school-age child](https:\/\/raisingchildren.net.au\/pre-teens\/healthy-lifestyle\/sleep\/school-age-sleep). Most primary school-age children wake by themselves in the morning if they’re getting enough sleep. Check your child’s sleep habits, and always see your GP if you’re concerned.\n\n## My child snores and gasps at night. Should I be worried?\n[Snoring](https:\/\/raisingchildren.net.au\/guides\/a-z-health-reference\/snoring) can be caused by a cold or a blocked nose. It’ll usually stop when the illness has gone.\n\nIf the snoring doesn’t go away and happens most nights, even when your child is well, it could be a sign of [obstructive sleep apnoea](https:\/\/raisingchildren.net.au\/guides\/a-z-health-reference\/sleep-apnoea). See your GP if your child has been snoring over a long period, stops breathing during sleep, gasps and struggles for breath overnight, tosses and turns at night, or sweats a lot overnight.\n\n## When should a child stop napping? How long should a nap be?\nAbout a quarter of children stop napping by 3 years. Another half stop at 3-4 years. **Most children have stopped napping by 5 years** if they’re getting enough sleep at night. Naps can range from 20 minutes to around 2 hours, depending on your child’s age.\n\nIf your child isn’t tired at bedtime or is having trouble getting to sleep, encourage your child to have a shorter nap earlier in the day – for example, a nap straight after lunch.\n\n## What does it mean if my child wakes up grumpy?\nThe most likely reason for your child waking up grumpy is that **your child hasn’t had enough sleep**. But if your child is sleeping the right amount for their age, waking up grumpy might mean that your child isn’t getting good-quality sleep. If your child is snoring or very restless overnight, see your GP to have your child checked for a sleep problem.\n\n## How do I get my child to sleep before midnight?\nHere are ideas to help your child get to sleep earlier:\n\n- Encourage your child to go to bed and get up around the same time every day, even on the weekend. This can help your child’s internal body clock get into a regular rhythm.\n- Discourage late-night eating, and encourage your child to have a healthy breakfast.\n- Allow plenty of time – for example, an hour – for your child to wind down before lights out. Encourage quiet activities like reading a book or magazine, drawing, writing, playing card games or doing puzzles.\n- Avoid [digital technology use](https:\/\/raisingchildren.net.au\/toddlers\/family-life\/family-media-entertainment\/screen-time) in the hour before bedtime. This includes mobile phones, tablets, computer screens and TV.\n\nDuring puberty, children start to secrete [melatonin]() later at night than they did in earlier childhood. This affects their [circadian rhythm](). It means that your child will want to go to bed later at night and get up later in the morning.\n\nYour teenage child will probably sleep better and function better during the day with a set bedtime for school nights. You can find more information in our [illustrated guide to better sleep for teenagers](https:\/\/raisingchildren.net.au\/teens\/parenting-in-pictures\/better-sleep-for-teens).\n\nA [regular and positive bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) can get children used to falling asleep at the same time every night. It also helps to get your child up at about the same time each morning, including on weekends. A regular morning wake time can help your child stick to a regular bedtime.\n\n## What can I do during the day to improve my child’s sleep?\nThese daytime tips might improve your child’s sleep at night:\n\n- Give your child a [healthy breakfast](https:\/\/raisingchildren.net.au\/toddlers\/nutrition-fitness\/breakfast-lunches\/breakfast) to kick-start your child’s internal body clock.\n- Encourage your child to get as much natural light as possible during the day, especially in the morning.\n- Encourage your child to be physically active.\n- Encourage your child to avoid caffeine – in energy drinks, coffee, tea, chocolate and cola – especially in the late afternoon and evening.\n- Make sure your child has a satisfying evening meal at a reasonable time, so they’re neither full nor hungry at bedtime.\n## My child gets overexcited at bedtime when my partner gets home from work. What can we do?\nYour child might find it fun and exciting when your partner gets home. And your partner probably wants to spend some time with your child too. This is a problem only if it leads to noisy, active play that makes it harder for your child to settle into bed for sleep.\n\nTalk with your partner about a [family routine](https:\/\/raisingchildren.net.au\/toddlers\/family-life\/routines-rituals\/family-routines) that includes quiet time under dim light leading up to your child’s bedtime. For example, your partner might be able to read quietly with your child before lights out.\n\n## How can I move my child’s bedtime earlier?\nYou can use a gradual approach called [bedtime fading](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-fading-earlier-bedtimes-babies-toddlers). Starting with your child’s current bedtime, you do your child’s [bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) 15 minutes earlier every few days.\n\n## How can I get my child to sleep in their own bed?\nIf your child likes to sleep somewhere other than their own bed and you want to change this, you can look at changing your child’s bedtime routine and sleep habits. It’s a good idea to **explain your plans to your child first**.\n\nHere are ideas to help your child fall asleep in their own bed and stay in their own bed overnight:\n\n- Set up a [regular bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) – for example, bath, story and bed.\n- Think about timing. If your child is taking a long time to get to sleep, you might be putting your child to bed too early.\n- Check that your child’s bedroom is dimly lit and quiet.\n- Encourage your child to play in their bedroom during the day so they feel comfortable in that room.\n- Encourage good daytime habits – for example, getting plenty of sunlight and exercise.\n- [Praise your child](https:\/\/raisingchildren.net.au\/toddlers\/connecting-communicating\/connecting\/praise) when you notice they’re trying to make changes to sleep patterns. You could also try a [reward chart](https:\/\/raisingchildren.net.au\/school-age\/behaviour\/encouraging-good-behaviour\/reward-charts).\n\nIf you’re making changes to your child’s bedtime routines and sleep habits, try to be consistent. For example, if your child wants to sleep in your bed during the night, calmly return your child to their bed. Do this as many times as it takes until your child stays in bed.\n\n## How do I deal with my child’s fears and worries at bedtime?\nYou could try [sleep relaxation strategies](https:\/\/raisingchildren.net.au\/school-age\/sleep\/better-sleep\/sleep-relaxation) to handle bedtime worries. For example, talk about your child’s fears together or get your child to try writing their thoughts in a journal. [Breathing exercises](https:\/\/raisingchildren.net.au\/guides\/activity-guides\/wellbeing\/breathing-exercises-relaxation-activity) and [muscle relaxation exercises](https:\/\/raisingchildren.net.au\/guides\/activity-guides\/wellbeing\/muscle-relaxation-activity-children-parents) might also help.\n\n## How do I stop my child from calling out and getting out of bed at night?\nIf your child is [calling out and getting out of bed](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/night-time-problems\/calling-out-getting-out-of-bed) a lot, it can help to [set up a bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) and do a bedtime check that your child has done all the things that might cause calling out later. Has your child had a drink? Been to the toilet? Brushed teeth? Once your child is in bed, let your child know that you expect them to stay quietly in their bed until sleep comes. But **always go to your child if something is wrong** or they need your help.\n\n## What do I do about my child’s head-banging and rocking to sleep?\nIt’s common to see young children [head-banging, body-rocking and head-rolling](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/night-time-problems\/body-rocking-head-rolling-head-banging) at bedtime or during the night. Most children stop this behaviour by 5 years.\n\nIf your child is developing well in all other ways, you could work on ways to reduce the noise and keep your child safe. For example, you could move the bed away from the wall and check and tighten the bed screws. Sometimes moving the mattress onto the floor in the middle of the room can ease the disruption to the rest of the family.\n\n**See your GP** if head-banging, body-rocking and head-rolling happen a lot through the night or are particularly intense, or if you’re worried.\n\n## My 3-year-old asks for bottles of milk overnight. What should I do?\nThis is probably happening because your child has a habit of needing a bottle to fall asleep. When your child wakes and can’t get back to sleep during the night, they call for a bottle.\n\nIf your child uses a bottle only at night and is weaned from daytime feeds, check out our article on [night-weaning](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/night-weaning).\n\nIf your child still has a bottle during the day, check out our article on [weaning off the bottle](https:\/\/raisingchildren.net.au\/toddlers\/nutrition-fitness\/common-concerns\/weaning-off-bottle-feeding).\n\nIt’s recommended that you wean your child off the bottle by the time they’re 12 months old. At this age, your baby can keep breastfeeding or [drink from a cup](https:\/\/raisingchildren.net.au\/toddlers\/nutrition-fitness\/family-meals\/learning-to-drink-from-a-cup) instead. Bottle-feeding after 12 months can increase children’s risk of [tooth decay](https:\/\/raisingchildren.net.au\/toddlers\/health-daily-care\/dental-care\/tooth-decay), especially if children are settled in bed with a bottle. It can also increase the risk of [obesity](https:\/\/raisingchildren.net.au\/toddlers\/nutrition-fitness\/common-concerns\/child-obesity).\n\n## My child sleepwalks. What should I do?\nYou can start by checking that your child is getting enough sleep. An earlier or more regular bedtime might reduce [sleepwalking](https:\/\/raisingchildren.net.au\/school-age\/sleep\/night-time-problems\/sleepwalking).\n\nIf your child is sleepwalking, make sure they’re safe by clearing obstacles from the bedroom and hallways, locking the front and back doors, removing trip hazards and checking there are no sharp objects around.\n\nAround 7-15% of children sleepwalk, and many [sleep talk](https:\/\/raisingchildren.net.au\/school-age\/sleep\/night-time-problems\/sleeptalking) too. Usually, it’s nothing to worry about. Children often grow out of these habits in the teenage years, but **see your GP** if you’re worried.\n\n## My child sometimes wakes up distressed, crying and inconsolable. What should I do?\nIf your child won’t respond to comforting or soothing but is otherwise well, your child might be having a [night terror](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/night-time-problems\/night-terrors). Stay calm and avoid waking or touching your child unless your child is at risk of hurting themselves. Night terrors can be distressing to watch, but they don’t harm your child, and your child won’t remember them in the morning.\n\nIf you’re worried about your child’s health or wellbeing or the night terrors seem prolonged or violent, **see your GP**.\n\n## What should I do when my child has a nightmare?\nIf your child wakes up after a [nightmare](https:\/\/raisingchildren.net.au\/school-age\/sleep\/night-time-problems\/nightmares), explain that it was a bad dream. Let your child know that everything is OK and they’re safe. A kiss and a cuddle might help your child settle again. You could also think about things that are happening during the day – like watching a scary TV show – that might be causing the nightmares.\n\nIt can be a good idea to **seek professional advice if your child is having recurrent or frequent nightmares** and is also having a lot of [anxiety](https:\/\/raisingchildren.net.au\/toddlers\/health-daily-care\/mental-health\/anxiety-in-children) during the day. Also seek help if your child has been through a [traumatic event](https:\/\/raisingchildren.net.au\/toddlers\/connecting-communicating\/toddlers-coping-with-trauma\/trauma-support-for-children) and is having nightmares about it.\n\n## My autistic child has poor sleep. How can I help?\nSleep difficulties are common in autistic children. You can manage and overcome many sleep problems by using common positive behaviour strategies. You can also [encourage good sleep habits for autistic children](https:\/\/raisingchildren.net.au\/autism\/health-wellbeing\/sleep\/sleep-for-children-with-asd), including regular sleep times, positive bedtime routines and appropriate bedtimes. Sometimes you might need professional help from your GP, a paediatrician or a sleep specialist.\n\n## My child has a developmental delay. How can I help them sleep better?\nYou can manage and overcome many of your child’s sleep issues using common bedtime positive behaviour strategies. A [regular and predictable bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) will help your child know that it’s time for sleep. Telling your child that you expect them to stay in bed will reinforce the message.\n\nYou might also try strategies like [camping out](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/camping-out) or returning your child to bed. Some nights you might need to take your child back to bed several times. Talk to your health professional if you’re worried.\n\n## Languages other than English\n- [Arabic](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0036\/39897\/Childrens-sleep-frequently-asked-questions-Arabic.pdf) (PDF: 164kb)\n- [Dari](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0028\/39763\/Childrens-sleep-frequently-asked-questions-Dari.pdf) (PDF: 474kb)\n- [Karen](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0021\/43950\/Childrens-sleep-frequently-asked-questions-Karen.pdf) (PDF: 221kb)\n- [Persian](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0031\/39874\/Childrens-sleep-frequently-asked-questions-Persian.pdf) (PDF: 475kb)\n- [Simplified Chinese](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0036\/39987\/Childrens-sleep-frequently-asked-questions-Simplified-Chinese.pdf) (PDF: 555kb)\n- [Vietnamese](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0028\/39916\/Childrens-sleep-frequently-asked-questions-Vietnamese.pdf) (PDF: 367kb)\n\nDid you find this helpful?\n\nyes\n\nno\n\nTell us what you think\n\nAcknowledgements\n\nOur content is regularly reviewed for quality and currency. The last review of this article was by Melbourne Children’s Sleep Centre, Monash Children’s Hospital, Melbourne.\n\nReferences\n\nBartel, K., Scheeren, R., & Gradisar, M. (2019). Altering adolescents’ pre-bedtime phone use to achieve better sleep health. *Health Communication, 34*(4), 456-462. https:\/\/doi.org\/10.1080\/10410236.2017.1422099.\n\nByars, K.C., Yolton, K., Rausch, J., Lanphear, B., & Beebe, D.W. (2012). Prevalence, patterns, and persistence of sleep problems in the first 3 years of life. *Pediatrics, 129*(2), e276-e284. https:\/\/doi.org\/10.1542\/peds.2011-0372.\n\nCarter, K.A, Hathaway, N.E. & Lettieri, C.F. (2014). Common sleep disorders in children. *American Family Physician, 89*(5), 368-377.\n\nBenita, N., Gordon-Hacker, A., & Geueron-Sela, N. (2020). Sleep through toddlerhood: The distinct roles of overall media use and use of media to regulate child distress. *Journal of Developmental & Behavioral Pediatrics, 41*(9), 690-697. https:\/\/doi.org\/10.1097\/DBP.0000000000000836.\n\nFitzgerald, N.M., & Fitzgerald, D.A. (2013). Managing snoring and obstructive sleep apnoea in childhood*. Journal of Paediatrics and Child Health, 49*(10), 800-806. https:\/\/doi.org\/10.1111\/jpc.12421.\n\nHale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. *Sleep Medicine Reviews, 21*, 50-58. https:\/\/doi.org\/10.1016\/j.smrv.2014.07.007.\n\nHiscock, H., & Davey, M. (2012). Sleep disorders in infants and children. *Journal of Paediatrics and Child Health, 54*(9), 941-944. https:\/\/doi.org\/10.1111\/jpc.12033.\n\nKotagal, S. (2017). Sleep-wake disorders of childhood. *CONTINUUM: Lifelong Learning in Neurology, 23*(4), 1132-1150. https:\/\/doi.org\/10.1212\/CON.0000000000000504.\n\nKotagal, S. (2009). Parasomnias in childhood. *Sleep Medicine Reviews, 13*(2), 157-168. https:\/\/doi.org\/10.1016\/j.smrv.2008.09.005.\n\nMindell, J.A., & Owens, J.A. (2015). *A clinical guide to pediatric sleep: Diagnosis and management of sleep problems* (3rd edn). Wolters Kluwer.\n\nShort, M.A., Gradisar, M., Wright, H., Lack, L.C., Dohnt, H., & Carskadon, M.A. (2011). Time for bed: Parent-set bedtimes associated with improved sleep and daytime functioning in adolescents. *Sleep, 34*(6), 797-800. https:\/\/doi.org\/10.5665\/SLEEP.1052.\n\nWaters, K.A., Suresh, S., & Nixon, G.A. (2013). Sleep disorders in children. *The Medical Journal of Australia, 199*(8), S31-S35. https:\/\/doi.org\/10.5694\/mja13.10621.\n\nLast updated or reviewed\n\n17-10-2023\n\n771Found this helpful\n\nYou might also like\n\n[![](https:\/\/raisingchildren.net.au\/__data\/assets\/image\/0022\/52618\/varieties\/small.jpg)Persistent sleep problems in children and teenagers Persistent sleep problems affect children’s sleep over a long period. Examples are insomnia, sleep apnoea, restless legs, delayed sleep phase and narcolepsy. Read more. Article available in: Arabic, Dari, Dinka, Hakha Chin, Karen, Persian, Simplified Chinese, Swahili, Tamil, Vietnamese.](https:\/\/raisingchildren.net.au\/school-age\/sleep\/sleep-problems\/persistent-sleep-problems)\n\n[![](https:\/\/raisingchildren.net.au\/__data\/assets\/image\/0023\/49226\/varieties\/small.jpg)Sleep medicines: children and teenagers Sleep medicines aren’t usually the solution to sleep problems in children and teens. If your child has a sleep problem, there are other ways to handle it.](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/sleep-problems\/sleep-medicines)\n\n[![](https:\/\/raisingchildren.net.au\/__data\/assets\/image\/0027\/48528\/varieties\/small.jpg)Bedwetting Bedwetting happens when children don’t wake in the night to wee. Bedwetting alarms are often recommended for children over 7 years. Your GP can advise you.](https:\/\/raisingchildren.net.au\/guides\/a-z-health-reference\/bedwetting)\n\n[![](https:\/\/raisingchildren.net.au\/__data\/assets\/image\/0027\/51597\/varieties\/small.jpg)Physical activity at 0-5 years: what, how much and why Daily physical activity is good for babies, toddlers and preschoolers. When you make physical activity fun and part of family life, it’s easy to get moving.](https:\/\/raisingchildren.net.au\/toddlers\/play-learning\/active-play\/physical-activity-for-young-children)\n\n[![](https:\/\/raisingchildren.net.au\/__data\/assets\/image\/0028\/48727\/varieties\/small.jpg)Physical activity at 5-8 years: what, how much and why At 5-8 years, physical activity is vital to children’s physical and mental health. Doing physical activity they enjoy and are good at keeps kids interested.](https:\/\/raisingchildren.net.au\/school-age\/play-media-technology\/active-play\/activity-for-school-children)\n\n[![](https:\/\/raisingchildren.net.au\/__data\/assets\/image\/0031\/48739\/varieties\/small.jpg)Physical activity at 9-18 years: what, how much and why Physical activity keeps pre-teen and teenage bodies and minds healthy. At this age, your child needs at least one hour of activity each day. 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We recognise their continuing connection to land, water and community. We pay respect to Elders past and present.\n\n- [Privacy statement](https:\/\/raisingchildren.net.au\/legal\/privacy)\n- [Terms of use](https:\/\/raisingchildren.net.au\/legal\/terms-of-use)\n\n© 2006-2026 Raising Children Network (Australia) Limited. All rights reserved.\n\nWarning: This website and the information it contains is not intended as a substitute for professional consultation with a qualified practitioner.\n\n![](https:\/\/www.facebook.com\/tr?id=1435610804624344&ev=PageView&noscript=1)","attrs_readable_markdown":"Children need enough good-quality sleep for health, wellbeing, growth and [learning](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/sleep-learning). There are many simple things you can do to [help children sleep better](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/sleep-better-tips). See your [GP](https:\/\/raisingchildren.net.au\/guides\/a-z-health-reference\/general-practitioner) if you’re worried that [sleep problems](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/sleep-problems\/sleep-problems-solutions) are affecting your child’s wellbeing, schoolwork or relationships. You should also see your GP if you’re worried that your child has a medical condition or illness that’s affecting their sleep.\n\n## Is my child getting enough sleep? How much sleep do children need?\nIf your child has good energy levels, feels refreshed, wakes independently in the morning at a reasonable time, and doesn’t complain of tiredness or sleepiness, your child is probably getting enough sleep.\n\nYou can check the **recommended amount of sleep for children of different ages** in these articles:\n\n- [Toddler sleep: what to expect](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/understanding-sleep\/toddler-sleep)\n- [Preschooler sleep: what to expect](https:\/\/raisingchildren.net.au\/preschoolers\/sleep\/understanding-sleep\/preschooler-sleep)\n- [School-age and pre-teen sleep: what to expect](https:\/\/raisingchildren.net.au\/pre-teens\/healthy-lifestyle\/sleep\/school-age-sleep)\n- [Sleep and teenagers: 12-18 years](https:\/\/raisingchildren.net.au\/teens\/healthy-lifestyle\/sleep\/sleep-teens).\n\nIf you’re concerned about the amount of sleep your child is getting, see your GP.\n\n## My child twitches as they fall asleep. What’s happening?\nThese twitches are probably **‘sleep starts’** – quick jerks of the arms and legs that happen as your child falls asleep. Up to 70% of children and grown-ups have sleep starts. Tiredness, stress or lack of sleep might make them worse, so it can be worth checking your child’s sleep habits. If the jerks are repetitive rather than just 1-2 quick movements or if they happen throughout the night, you should check with your GP.\n\n## Why do I have to wake my school-age child for school?\nIf you have to wake your child in the morning, it might be because they’re not getting enough [sleep for a school-age child](https:\/\/raisingchildren.net.au\/pre-teens\/healthy-lifestyle\/sleep\/school-age-sleep). Most primary school-age children wake by themselves in the morning if they’re getting enough sleep. Check your child’s sleep habits, and always see your GP if you’re concerned.\n\n## My child snores and gasps at night. Should I be worried?\n[Snoring](https:\/\/raisingchildren.net.au\/guides\/a-z-health-reference\/snoring) can be caused by a cold or a blocked nose. It’ll usually stop when the illness has gone.\n\nIf the snoring doesn’t go away and happens most nights, even when your child is well, it could be a sign of [obstructive sleep apnoea](https:\/\/raisingchildren.net.au\/guides\/a-z-health-reference\/sleep-apnoea). See your GP if your child has been snoring over a long period, stops breathing during sleep, gasps and struggles for breath overnight, tosses and turns at night, or sweats a lot overnight.\n\n## When should a child stop napping? How long should a nap be?\nAbout a quarter of children stop napping by 3 years. Another half stop at 3-4 years. **Most children have stopped napping by 5 years** if they’re getting enough sleep at night. Naps can range from 20 minutes to around 2 hours, depending on your child’s age.\n\nIf your child isn’t tired at bedtime or is having trouble getting to sleep, encourage your child to have a shorter nap earlier in the day – for example, a nap straight after lunch.\n\n## What does it mean if my child wakes up grumpy?\nThe most likely reason for your child waking up grumpy is that **your child hasn’t had enough sleep**. But if your child is sleeping the right amount for their age, waking up grumpy might mean that your child isn’t getting good-quality sleep. If your child is snoring or very restless overnight, see your GP to have your child checked for a sleep problem.\n\n## How do I get my child to sleep before midnight?\nHere are ideas to help your child get to sleep earlier:\n\n- Encourage your child to go to bed and get up around the same time every day, even on the weekend. This can help your child’s internal body clock get into a regular rhythm.\n- Discourage late-night eating, and encourage your child to have a healthy breakfast.\n- Allow plenty of time – for example, an hour – for your child to wind down before lights out. Encourage quiet activities like reading a book or magazine, drawing, writing, playing card games or doing puzzles.\n- Avoid [digital technology use](https:\/\/raisingchildren.net.au\/toddlers\/family-life\/family-media-entertainment\/screen-time) in the hour before bedtime. This includes mobile phones, tablets, computer screens and TV.\n\nDuring puberty, children start to secrete melatonin later at night than they did in earlier childhood. This affects their circadian rhythm. It means that your child will want to go to bed later at night and get up later in the morning.\n\nYour teenage child will probably sleep better and function better during the day with a set bedtime for school nights. You can find more information in our [illustrated guide to better sleep for teenagers](https:\/\/raisingchildren.net.au\/teens\/parenting-in-pictures\/better-sleep-for-teens).\n\nA [regular and positive bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) can get children used to falling asleep at the same time every night. It also helps to get your child up at about the same time each morning, including on weekends. A regular morning wake time can help your child stick to a regular bedtime.\n\n## What can I do during the day to improve my child’s sleep?\nThese daytime tips might improve your child’s sleep at night:\n\n- Give your child a [healthy breakfast](https:\/\/raisingchildren.net.au\/toddlers\/nutrition-fitness\/breakfast-lunches\/breakfast) to kick-start your child’s internal body clock.\n- Encourage your child to get as much natural light as possible during the day, especially in the morning.\n- Encourage your child to be physically active.\n- Encourage your child to avoid caffeine – in energy drinks, coffee, tea, chocolate and cola – especially in the late afternoon and evening.\n- Make sure your child has a satisfying evening meal at a reasonable time, so they’re neither full nor hungry at bedtime.\n## My child gets overexcited at bedtime when my partner gets home from work. What can we do?\nYour child might find it fun and exciting when your partner gets home. And your partner probably wants to spend some time with your child too. This is a problem only if it leads to noisy, active play that makes it harder for your child to settle into bed for sleep.\n\nTalk with your partner about a [family routine](https:\/\/raisingchildren.net.au\/toddlers\/family-life\/routines-rituals\/family-routines) that includes quiet time under dim light leading up to your child’s bedtime. For example, your partner might be able to read quietly with your child before lights out.\n\n## How can I move my child’s bedtime earlier?\nYou can use a gradual approach called [bedtime fading](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-fading-earlier-bedtimes-babies-toddlers). Starting with your child’s current bedtime, you do your child’s [bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) 15 minutes earlier every few days.\n\n## How can I get my child to sleep in their own bed?\nIf your child likes to sleep somewhere other than their own bed and you want to change this, you can look at changing your child’s bedtime routine and sleep habits. It’s a good idea to **explain your plans to your child first**.\n\nHere are ideas to help your child fall asleep in their own bed and stay in their own bed overnight:\n\n- Set up a [regular bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) – for example, bath, story and bed.\n- Think about timing. If your child is taking a long time to get to sleep, you might be putting your child to bed too early.\n- Check that your child’s bedroom is dimly lit and quiet.\n- Encourage your child to play in their bedroom during the day so they feel comfortable in that room.\n- Encourage good daytime habits – for example, getting plenty of sunlight and exercise.\n- [Praise your child](https:\/\/raisingchildren.net.au\/toddlers\/connecting-communicating\/connecting\/praise) when you notice they’re trying to make changes to sleep patterns. You could also try a [reward chart](https:\/\/raisingchildren.net.au\/school-age\/behaviour\/encouraging-good-behaviour\/reward-charts).\n\nIf you’re making changes to your child’s bedtime routines and sleep habits, try to be consistent. For example, if your child wants to sleep in your bed during the night, calmly return your child to their bed. Do this as many times as it takes until your child stays in bed.\n\n## How do I deal with my child’s fears and worries at bedtime?\nYou could try [sleep relaxation strategies](https:\/\/raisingchildren.net.au\/school-age\/sleep\/better-sleep\/sleep-relaxation) to handle bedtime worries. For example, talk about your child’s fears together or get your child to try writing their thoughts in a journal. [Breathing exercises](https:\/\/raisingchildren.net.au\/guides\/activity-guides\/wellbeing\/breathing-exercises-relaxation-activity) and [muscle relaxation exercises](https:\/\/raisingchildren.net.au\/guides\/activity-guides\/wellbeing\/muscle-relaxation-activity-children-parents) might also help.\n\n## How do I stop my child from calling out and getting out of bed at night?\nIf your child is [calling out and getting out of bed](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/night-time-problems\/calling-out-getting-out-of-bed) a lot, it can help to [set up a bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) and do a bedtime check that your child has done all the things that might cause calling out later. Has your child had a drink? Been to the toilet? Brushed teeth? Once your child is in bed, let your child know that you expect them to stay quietly in their bed until sleep comes. But **always go to your child if something is wrong** or they need your help.\n\n## What do I do about my child’s head-banging and rocking to sleep?\nIt’s common to see young children [head-banging, body-rocking and head-rolling](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/night-time-problems\/body-rocking-head-rolling-head-banging) at bedtime or during the night. Most children stop this behaviour by 5 years.\n\nIf your child is developing well in all other ways, you could work on ways to reduce the noise and keep your child safe. For example, you could move the bed away from the wall and check and tighten the bed screws. Sometimes moving the mattress onto the floor in the middle of the room can ease the disruption to the rest of the family.\n\n**See your GP** if head-banging, body-rocking and head-rolling happen a lot through the night or are particularly intense, or if you’re worried.\n\n## My 3-year-old asks for bottles of milk overnight. What should I do?\nThis is probably happening because your child has a habit of needing a bottle to fall asleep. When your child wakes and can’t get back to sleep during the night, they call for a bottle.\n\nIf your child uses a bottle only at night and is weaned from daytime feeds, check out our article on [night-weaning](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/night-weaning).\n\nIf your child still has a bottle during the day, check out our article on [weaning off the bottle](https:\/\/raisingchildren.net.au\/toddlers\/nutrition-fitness\/common-concerns\/weaning-off-bottle-feeding).\n\nIt’s recommended that you wean your child off the bottle by the time they’re 12 months old. At this age, your baby can keep breastfeeding or [drink from a cup](https:\/\/raisingchildren.net.au\/toddlers\/nutrition-fitness\/family-meals\/learning-to-drink-from-a-cup) instead. Bottle-feeding after 12 months can increase children’s risk of [tooth decay](https:\/\/raisingchildren.net.au\/toddlers\/health-daily-care\/dental-care\/tooth-decay), especially if children are settled in bed with a bottle. It can also increase the risk of [obesity](https:\/\/raisingchildren.net.au\/toddlers\/nutrition-fitness\/common-concerns\/child-obesity).\n\n## My child sleepwalks. What should I do?\nYou can start by checking that your child is getting enough sleep. An earlier or more regular bedtime might reduce [sleepwalking](https:\/\/raisingchildren.net.au\/school-age\/sleep\/night-time-problems\/sleepwalking).\n\nIf your child is sleepwalking, make sure they’re safe by clearing obstacles from the bedroom and hallways, locking the front and back doors, removing trip hazards and checking there are no sharp objects around.\n\nAround 7-15% of children sleepwalk, and many [sleep talk](https:\/\/raisingchildren.net.au\/school-age\/sleep\/night-time-problems\/sleeptalking) too. Usually, it’s nothing to worry about. Children often grow out of these habits in the teenage years, but **see your GP** if you’re worried.\n\n## My child sometimes wakes up distressed, crying and inconsolable. What should I do?\nIf your child won’t respond to comforting or soothing but is otherwise well, your child might be having a [night terror](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/night-time-problems\/night-terrors). Stay calm and avoid waking or touching your child unless your child is at risk of hurting themselves. Night terrors can be distressing to watch, but they don’t harm your child, and your child won’t remember them in the morning.\n\nIf you’re worried about your child’s health or wellbeing or the night terrors seem prolonged or violent, **see your GP**.\n\n## What should I do when my child has a nightmare?\nIf your child wakes up after a [nightmare](https:\/\/raisingchildren.net.au\/school-age\/sleep\/night-time-problems\/nightmares), explain that it was a bad dream. Let your child know that everything is OK and they’re safe. A kiss and a cuddle might help your child settle again. You could also think about things that are happening during the day – like watching a scary TV show – that might be causing the nightmares.\n\nIt can be a good idea to **seek professional advice if your child is having recurrent or frequent nightmares** and is also having a lot of [anxiety](https:\/\/raisingchildren.net.au\/toddlers\/health-daily-care\/mental-health\/anxiety-in-children) during the day. Also seek help if your child has been through a [traumatic event](https:\/\/raisingchildren.net.au\/toddlers\/connecting-communicating\/toddlers-coping-with-trauma\/trauma-support-for-children) and is having nightmares about it.\n\n## My autistic child has poor sleep. How can I help?\nSleep difficulties are common in autistic children. You can manage and overcome many sleep problems by using common positive behaviour strategies. You can also [encourage good sleep habits for autistic children](https:\/\/raisingchildren.net.au\/autism\/health-wellbeing\/sleep\/sleep-for-children-with-asd), including regular sleep times, positive bedtime routines and appropriate bedtimes. Sometimes you might need professional help from your GP, a paediatrician or a sleep specialist.\n\n## My child has a developmental delay. How can I help them sleep better?\nYou can manage and overcome many of your child’s sleep issues using common bedtime positive behaviour strategies. A [regular and predictable bedtime routine](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/bedtime-routines) will help your child know that it’s time for sleep. Telling your child that you expect them to stay in bed will reinforce the message.\n\nYou might also try strategies like [camping out](https:\/\/raisingchildren.net.au\/toddlers\/sleep\/better-sleep-settling\/camping-out) or returning your child to bed. Some nights you might need to take your child back to bed several times. Talk to your health professional if you’re worried.\n\n## Languages other than English\n- [Arabic](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0036\/39897\/Childrens-sleep-frequently-asked-questions-Arabic.pdf) (PDF: 164kb)\n- [Dari](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0028\/39763\/Childrens-sleep-frequently-asked-questions-Dari.pdf) (PDF: 474kb)\n- [Karen](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0021\/43950\/Childrens-sleep-frequently-asked-questions-Karen.pdf) (PDF: 221kb)\n- [Persian](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0031\/39874\/Childrens-sleep-frequently-asked-questions-Persian.pdf) (PDF: 475kb)\n- [Simplified Chinese](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0036\/39987\/Childrens-sleep-frequently-asked-questions-Simplified-Chinese.pdf) (PDF: 555kb)\n- [Vietnamese](https:\/\/raisingchildren.net.au\/__data\/assets\/pdf_file\/0028\/39916\/Childrens-sleep-frequently-asked-questions-Vietnamese.pdf) (PDF: 367kb)","meta_canonical":null}

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URL	https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs
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Meta Title	Kids’ sleep: answers to 20 FAQs \| Raising Children Network
Meta Description	Bedtime routines can help kids settle at night. Behaviour strategies can help with some sleep problems. See a GP if you’re worried about children’s sleep. Article available in: Arabic, Dari, Karen, Persian, Simplified Chinese, Vietnamese.
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Boilerpipe Text	Children need enough good-quality sleep for health, wellbeing, growth and learning . There are many simple things you can do to help children sleep better . See your GP if you’re worried that sleep problems are affecting your child’s wellbeing, schoolwork or relationships. You should also see your GP if you’re worried that your child has a medical condition or illness that’s affecting their sleep. Is my child getting enough sleep? How much sleep do children need? If your child has good energy levels, feels refreshed, wakes independently in the morning at a reasonable time, and doesn’t complain of tiredness or sleepiness, your child is probably getting enough sleep. You can check the recommended amount of sleep for children of different ages in these articles: Toddler sleep: what to expect Preschooler sleep: what to expect School-age and pre-teen sleep: what to expect Sleep and teenagers: 12-18 years . If you’re concerned about the amount of sleep your child is getting, see your GP. My child twitches as they fall asleep. What’s happening? These twitches are probably ‘sleep starts’ – quick jerks of the arms and legs that happen as your child falls asleep. Up to 70% of children and grown-ups have sleep starts. Tiredness, stress or lack of sleep might make them worse, so it can be worth checking your child’s sleep habits. If the jerks are repetitive rather than just 1-2 quick movements or if they happen throughout the night, you should check with your GP. Why do I have to wake my school-age child for school? If you have to wake your child in the morning, it might be because they’re not getting enough sleep for a school-age child . Most primary school-age children wake by themselves in the morning if they’re getting enough sleep. Check your child’s sleep habits, and always see your GP if you’re concerned. My child snores and gasps at night. Should I be worried? Snoring can be caused by a cold or a blocked nose. It’ll usually stop when the illness has gone. If the snoring doesn’t go away and happens most nights, even when your child is well, it could be a sign of obstructive sleep apnoea . See your GP if your child has been snoring over a long period, stops breathing during sleep, gasps and struggles for breath overnight, tosses and turns at night, or sweats a lot overnight. When should a child stop napping? How long should a nap be? About a quarter of children stop napping by 3 years. Another half stop at 3-4 years. Most children have stopped napping by 5 years if they’re getting enough sleep at night. Naps can range from 20 minutes to around 2 hours, depending on your child’s age. If your child isn’t tired at bedtime or is having trouble getting to sleep, encourage your child to have a shorter nap earlier in the day – for example, a nap straight after lunch. What does it mean if my child wakes up grumpy? The most likely reason for your child waking up grumpy is that your child hasn’t had enough sleep . But if your child is sleeping the right amount for their age, waking up grumpy might mean that your child isn’t getting good-quality sleep. If your child is snoring or very restless overnight, see your GP to have your child checked for a sleep problem. How do I get my child to sleep before midnight? Here are ideas to help your child get to sleep earlier: Encourage your child to go to bed and get up around the same time every day, even on the weekend. This can help your child’s internal body clock get into a regular rhythm. Discourage late-night eating, and encourage your child to have a healthy breakfast. Allow plenty of time – for example, an hour – for your child to wind down before lights out. Encourage quiet activities like reading a book or magazine, drawing, writing, playing card games or doing puzzles. Avoid digital technology use in the hour before bedtime. This includes mobile phones, tablets, computer screens and TV. During puberty, children start to secrete melatonin later at night than they did in earlier childhood. This affects their circadian rhythm . It means that your child will want to go to bed later at night and get up later in the morning. Your teenage child will probably sleep better and function better during the day with a set bedtime for school nights. You can find more information in our illustrated guide to better sleep for teenagers . A regular and positive bedtime routine can get children used to falling asleep at the same time every night. It also helps to get your child up at about the same time each morning, including on weekends. A regular morning wake time can help your child stick to a regular bedtime. What can I do during the day to improve my child’s sleep? These daytime tips might improve your child’s sleep at night: Give your child a healthy breakfast to kick-start your child’s internal body clock. Encourage your child to get as much natural light as possible during the day, especially in the morning. Encourage your child to be physically active. Encourage your child to avoid caffeine – in energy drinks, coffee, tea, chocolate and cola – especially in the late afternoon and evening. Make sure your child has a satisfying evening meal at a reasonable time, so they’re neither full nor hungry at bedtime. My child gets overexcited at bedtime when my partner gets home from work. What can we do? Your child might find it fun and exciting when your partner gets home. And your partner probably wants to spend some time with your child too. This is a problem only if it leads to noisy, active play that makes it harder for your child to settle into bed for sleep. Talk with your partner about a family routine that includes quiet time under dim light leading up to your child’s bedtime. For example, your partner might be able to read quietly with your child before lights out. How can I move my child’s bedtime earlier? You can use a gradual approach called bedtime fading . Starting with your child’s current bedtime, you do your child’s bedtime routine 15 minutes earlier every few days. How can I get my child to sleep in their own bed? If your child likes to sleep somewhere other than their own bed and you want to change this, you can look at changing your child’s bedtime routine and sleep habits. It’s a good idea to explain your plans to your child first . Here are ideas to help your child fall asleep in their own bed and stay in their own bed overnight: Set up a regular bedtime routine – for example, bath, story and bed. Think about timing. If your child is taking a long time to get to sleep, you might be putting your child to bed too early. Check that your child’s bedroom is dimly lit and quiet. Encourage your child to play in their bedroom during the day so they feel comfortable in that room. Encourage good daytime habits – for example, getting plenty of sunlight and exercise. Praise your child when you notice they’re trying to make changes to sleep patterns. You could also try a reward chart . If you’re making changes to your child’s bedtime routines and sleep habits, try to be consistent. For example, if your child wants to sleep in your bed during the night, calmly return your child to their bed. Do this as many times as it takes until your child stays in bed. How do I deal with my child’s fears and worries at bedtime? You could try sleep relaxation strategies to handle bedtime worries. For example, talk about your child’s fears together or get your child to try writing their thoughts in a journal. Breathing exercises and muscle relaxation exercises might also help. How do I stop my child from calling out and getting out of bed at night? If your child is calling out and getting out of bed a lot, it can help to set up a bedtime routine and do a bedtime check that your child has done all the things that might cause calling out later. Has your child had a drink? Been to the toilet? Brushed teeth? Once your child is in bed, let your child know that you expect them to stay quietly in their bed until sleep comes. But always go to your child if something is wrong or they need your help. What do I do about my child’s head-banging and rocking to sleep? It’s common to see young children head-banging, body-rocking and head-rolling at bedtime or during the night. Most children stop this behaviour by 5 years. If your child is developing well in all other ways, you could work on ways to reduce the noise and keep your child safe. For example, you could move the bed away from the wall and check and tighten the bed screws. Sometimes moving the mattress onto the floor in the middle of the room can ease the disruption to the rest of the family. See your GP if head-banging, body-rocking and head-rolling happen a lot through the night or are particularly intense, or if you’re worried. My 3-year-old asks for bottles of milk overnight. What should I do? This is probably happening because your child has a habit of needing a bottle to fall asleep. When your child wakes and can’t get back to sleep during the night, they call for a bottle. If your child uses a bottle only at night and is weaned from daytime feeds, check out our article on night-weaning . If your child still has a bottle during the day, check out our article on weaning off the bottle . It’s recommended that you wean your child off the bottle by the time they’re 12 months old. At this age, your baby can keep breastfeeding or drink from a cup instead. Bottle-feeding after 12 months can increase children’s risk of tooth decay , especially if children are settled in bed with a bottle. It can also increase the risk of obesity . My child sleepwalks. What should I do? You can start by checking that your child is getting enough sleep. An earlier or more regular bedtime might reduce sleepwalking . If your child is sleepwalking, make sure they’re safe by clearing obstacles from the bedroom and hallways, locking the front and back doors, removing trip hazards and checking there are no sharp objects around. Around 7-15% of children sleepwalk, and many sleep talk too. Usually, it’s nothing to worry about. Children often grow out of these habits in the teenage years, but see your GP if you’re worried. My child sometimes wakes up distressed, crying and inconsolable. What should I do? If your child won’t respond to comforting or soothing but is otherwise well, your child might be having a night terror . Stay calm and avoid waking or touching your child unless your child is at risk of hurting themselves. Night terrors can be distressing to watch, but they don’t harm your child, and your child won’t remember them in the morning. If you’re worried about your child’s health or wellbeing or the night terrors seem prolonged or violent, see your GP . What should I do when my child has a nightmare? If your child wakes up after a nightmare , explain that it was a bad dream. Let your child know that everything is OK and they’re safe. A kiss and a cuddle might help your child settle again. You could also think about things that are happening during the day – like watching a scary TV show – that might be causing the nightmares. It can be a good idea to seek professional advice if your child is having recurrent or frequent nightmares and is also having a lot of anxiety during the day. Also seek help if your child has been through a traumatic event and is having nightmares about it. My autistic child has poor sleep. How can I help? Sleep difficulties are common in autistic children. You can manage and overcome many sleep problems by using common positive behaviour strategies. You can also encourage good sleep habits for autistic children , including regular sleep times, positive bedtime routines and appropriate bedtimes. Sometimes you might need professional help from your GP, a paediatrician or a sleep specialist. My child has a developmental delay. How can I help them sleep better? You can manage and overcome many of your child’s sleep issues using common bedtime positive behaviour strategies. A regular and predictable bedtime routine will help your child know that it’s time for sleep. Telling your child that you expect them to stay in bed will reinforce the message. You might also try strategies like camping out or returning your child to bed. Some nights you might need to take your child back to bed several times. Talk to your health professional if you’re worried. Languages other than English Arabic (PDF: 164kb) Dari (PDF: 474kb) Karen (PDF: 221kb) Persian (PDF: 475kb) Simplified Chinese (PDF: 555kb) Vietnamese (PDF: 367kb)
Markdown	- [Skip to content](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#main) Toggle Main Nav Menu [![Raising Children Network](https://raisingchildren.net.au/__data/assets/file/0012/23340/logo.svg)](https://raisingchildren.net.au/ "Raising Children Network") Toggle Header Search close - [Homepage](https://raisingchildren.net.au/ "Link to Raising Children Network homepage") - [Pregnancy & Grown-upsToggle Sub Menu](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs) - [Pregnancy](https://raisingchildren.net.au/pregnancy) - [Grown-ups](https://raisingchildren.net.au/grown-ups) - [Babies & ChildrenToggle Sub Menu](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs) - [Newborns](https://raisingchildren.net.au/newborns) - [Babies](https://raisingchildren.net.au/babies) - [Toddlers](https://raisingchildren.net.au/toddlers) - [Preschoolers](https://raisingchildren.net.au/preschoolers) - [School age](https://raisingchildren.net.au/school-age) - [Teens Toggle Sub Menu](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs) - [Pre-teens](https://raisingchildren.net.au/pre-teens) - [Teens](https://raisingchildren.net.au/teens) - [Neurodiversity & DisabilityToggle Sub Menu](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs) - [Autism](https://raisingchildren.net.au/autism) - [ADHD](https://raisingchildren.net.au/adhd) - [Disability](https://raisingchildren.net.au/disability) ![](https://raisingchildren.net.au/__data/assets/image/0023/49280/Sleep-FAQs.jpg) [Understanding sleep](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep) #### Suitable for 3-18 years # Children’s sleep: 20 frequently asked questions [share]() 771Found this helpful Children often sleep and settle better with healthy daytime habits and bedtime routines. When children are having bedtime or sleep problems, positive behaviour strategies can often help. If you’re worried about your child’s sleep, it’s always best to see your GP. On this page: - [Is my child getting enough sleep? How much sleep do children need?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#is-my-child-getting-enough-sleep-how-much-sleep-do-children-need-nav-title) - [My child twitches as they fall asleep. What’s happening?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#my-child-twitches-as-they-fall-asleep-whats-happening-nav-title) - [Why do I have to wake my school-age child for school?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#why-do-i-have-to-wake-my-school-age-child-for-school-nav-title) - [My child snores and gasps at night. Should I be worried?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#my-child-snores-and-gasps-at-night-should-i-be-worried-nav-title) - [When should a child stop napping? How long should a nap be?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#when-should-a-child-stop-napping-how-long-should-a-nap-be-nav-title) - [What does it mean if my child wakes up grumpy?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#what-does-it-mean-if-my-child-wakes-up-grumpy-nav-title) - [How do I get my child to sleep before midnight?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#how-do-i-get-my-child-to-sleep-before-midnight-nav-title) - [What can I do during the day to improve my child’s sleep?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#what-can-i-do-during-the-day-to-improve-my-childs-sleep-nav-title) - [My child gets overexcited at bedtime when my partner gets home from work. What can we do?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#my-child-gets-overexcited-at-bedtime-when-my-partner-gets-home-from-work-what-can-we-do-nav-title) - [How can I move my child’s bedtime earlier?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#how-can-i-move-my-childs-bedtime-earlier-nav-title) - [How can I get my child to sleep in their own bed?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#how-can-i-get-my-child-to-sleep-in-their-own-bed-nav-title) - [How do I deal with my child’s fears and worries at bedtime?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#how-do-i-deal-with-my-childs-fears-and-worries-at-bedtime-nav-title) - [How do I stop my child from calling out and getting out of bed at night?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#how-do-i-stop-my-child-from-calling-out-and-getting-out-of-bed-at-night-nav-title) - [What do I do about my child’s head-banging and rocking to sleep?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#what-do-i-do-about-my-childs-head-banging-and-rocking-to-sleep-nav-title) - [My 3-year-old asks for bottles of milk overnight. What should I do?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#my-3-year-old-asks-for-bottles-of-milk-overnight-what-should-i-do-nav-title) - [My child sleepwalks. What should I do?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#my-child-sleepwalks-what-should-i-do-nav-title) - [My child sometimes wakes up distressed, crying and inconsolable. What should I do?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#my-child-sometimes-wakes-up-distressed-crying-and-inconsolable-what-should-i-do-nav-title) - [What should I do when my child has a nightmare?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#what-should-i-do-when-my-child-has-a-nightmare-nav-title) - [My autistic child has poor sleep. How can I help?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#my-autistic-child-has-poor-sleep-how-can-i-help-nav-title) - [My child has a developmental delay. How can I help them sleep better?](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#my-child-has-a-developmental-delay-how-can-i-help-them-sleep-better-nav-title) - [Languages other than English](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-20-faqs#languages-other-than-english-nav-title) Children need enough good-quality sleep for health, wellbeing, growth and [learning](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-learning). There are many simple things you can do to [help children sleep better](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/sleep-better-tips). See your [GP](https://raisingchildren.net.au/guides/a-z-health-reference/general-practitioner) if you’re worried that [sleep problems](https://raisingchildren.net.au/toddlers/sleep/sleep-problems/sleep-problems-solutions) are affecting your child’s wellbeing, schoolwork or relationships. You should also see your GP if you’re worried that your child has a medical condition or illness that’s affecting their sleep. ## Is my child getting enough sleep? How much sleep do children need? If your child has good energy levels, feels refreshed, wakes independently in the morning at a reasonable time, and doesn’t complain of tiredness or sleepiness, your child is probably getting enough sleep. You can check the recommended amount of sleep for children of different ages in these articles: - [Toddler sleep: what to expect](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/toddler-sleep) - [Preschooler sleep: what to expect](https://raisingchildren.net.au/preschoolers/sleep/understanding-sleep/preschooler-sleep) - [School-age and pre-teen sleep: what to expect](https://raisingchildren.net.au/pre-teens/healthy-lifestyle/sleep/school-age-sleep) - [Sleep and teenagers: 12-18 years](https://raisingchildren.net.au/teens/healthy-lifestyle/sleep/sleep-teens). If you’re concerned about the amount of sleep your child is getting, see your GP. ## My child twitches as they fall asleep. What’s happening? These twitches are probably ‘sleep starts’ – quick jerks of the arms and legs that happen as your child falls asleep. Up to 70% of children and grown-ups have sleep starts. Tiredness, stress or lack of sleep might make them worse, so it can be worth checking your child’s sleep habits. If the jerks are repetitive rather than just 1-2 quick movements or if they happen throughout the night, you should check with your GP. ## Why do I have to wake my school-age child for school? If you have to wake your child in the morning, it might be because they’re not getting enough [sleep for a school-age child](https://raisingchildren.net.au/pre-teens/healthy-lifestyle/sleep/school-age-sleep). Most primary school-age children wake by themselves in the morning if they’re getting enough sleep. Check your child’s sleep habits, and always see your GP if you’re concerned. ## My child snores and gasps at night. Should I be worried? [Snoring](https://raisingchildren.net.au/guides/a-z-health-reference/snoring) can be caused by a cold or a blocked nose. It’ll usually stop when the illness has gone. If the snoring doesn’t go away and happens most nights, even when your child is well, it could be a sign of [obstructive sleep apnoea](https://raisingchildren.net.au/guides/a-z-health-reference/sleep-apnoea). See your GP if your child has been snoring over a long period, stops breathing during sleep, gasps and struggles for breath overnight, tosses and turns at night, or sweats a lot overnight. ## When should a child stop napping? How long should a nap be? About a quarter of children stop napping by 3 years. Another half stop at 3-4 years. Most children have stopped napping by 5 years if they’re getting enough sleep at night. Naps can range from 20 minutes to around 2 hours, depending on your child’s age. If your child isn’t tired at bedtime or is having trouble getting to sleep, encourage your child to have a shorter nap earlier in the day – for example, a nap straight after lunch. ## What does it mean if my child wakes up grumpy? The most likely reason for your child waking up grumpy is that your child hasn’t had enough sleep. But if your child is sleeping the right amount for their age, waking up grumpy might mean that your child isn’t getting good-quality sleep. If your child is snoring or very restless overnight, see your GP to have your child checked for a sleep problem. ## How do I get my child to sleep before midnight? Here are ideas to help your child get to sleep earlier: - Encourage your child to go to bed and get up around the same time every day, even on the weekend. This can help your child’s internal body clock get into a regular rhythm. - Discourage late-night eating, and encourage your child to have a healthy breakfast. - Allow plenty of time – for example, an hour – for your child to wind down before lights out. Encourage quiet activities like reading a book or magazine, drawing, writing, playing card games or doing puzzles. - Avoid [digital technology use](https://raisingchildren.net.au/toddlers/family-life/family-media-entertainment/screen-time) in the hour before bedtime. This includes mobile phones, tablets, computer screens and TV. During puberty, children start to secrete [melatonin]() later at night than they did in earlier childhood. This affects their [circadian rhythm](). It means that your child will want to go to bed later at night and get up later in the morning. Your teenage child will probably sleep better and function better during the day with a set bedtime for school nights. You can find more information in our [illustrated guide to better sleep for teenagers](https://raisingchildren.net.au/teens/parenting-in-pictures/better-sleep-for-teens). A [regular and positive bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) can get children used to falling asleep at the same time every night. It also helps to get your child up at about the same time each morning, including on weekends. A regular morning wake time can help your child stick to a regular bedtime. ## What can I do during the day to improve my child’s sleep? These daytime tips might improve your child’s sleep at night: - Give your child a [healthy breakfast](https://raisingchildren.net.au/toddlers/nutrition-fitness/breakfast-lunches/breakfast) to kick-start your child’s internal body clock. - Encourage your child to get as much natural light as possible during the day, especially in the morning. - Encourage your child to be physically active. - Encourage your child to avoid caffeine – in energy drinks, coffee, tea, chocolate and cola – especially in the late afternoon and evening. - Make sure your child has a satisfying evening meal at a reasonable time, so they’re neither full nor hungry at bedtime. ## My child gets overexcited at bedtime when my partner gets home from work. What can we do? Your child might find it fun and exciting when your partner gets home. And your partner probably wants to spend some time with your child too. This is a problem only if it leads to noisy, active play that makes it harder for your child to settle into bed for sleep. Talk with your partner about a [family routine](https://raisingchildren.net.au/toddlers/family-life/routines-rituals/family-routines) that includes quiet time under dim light leading up to your child’s bedtime. For example, your partner might be able to read quietly with your child before lights out. ## How can I move my child’s bedtime earlier? You can use a gradual approach called [bedtime fading](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-fading-earlier-bedtimes-babies-toddlers). Starting with your child’s current bedtime, you do your child’s [bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) 15 minutes earlier every few days. ## How can I get my child to sleep in their own bed? If your child likes to sleep somewhere other than their own bed and you want to change this, you can look at changing your child’s bedtime routine and sleep habits. It’s a good idea to explain your plans to your child first. Here are ideas to help your child fall asleep in their own bed and stay in their own bed overnight: - Set up a [regular bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) – for example, bath, story and bed. - Think about timing. If your child is taking a long time to get to sleep, you might be putting your child to bed too early. - Check that your child’s bedroom is dimly lit and quiet. - Encourage your child to play in their bedroom during the day so they feel comfortable in that room. - Encourage good daytime habits – for example, getting plenty of sunlight and exercise. - [Praise your child](https://raisingchildren.net.au/toddlers/connecting-communicating/connecting/praise) when you notice they’re trying to make changes to sleep patterns. You could also try a [reward chart](https://raisingchildren.net.au/school-age/behaviour/encouraging-good-behaviour/reward-charts). If you’re making changes to your child’s bedtime routines and sleep habits, try to be consistent. For example, if your child wants to sleep in your bed during the night, calmly return your child to their bed. Do this as many times as it takes until your child stays in bed. ## How do I deal with my child’s fears and worries at bedtime? You could try [sleep relaxation strategies](https://raisingchildren.net.au/school-age/sleep/better-sleep/sleep-relaxation) to handle bedtime worries. For example, talk about your child’s fears together or get your child to try writing their thoughts in a journal. [Breathing exercises](https://raisingchildren.net.au/guides/activity-guides/wellbeing/breathing-exercises-relaxation-activity) and [muscle relaxation exercises](https://raisingchildren.net.au/guides/activity-guides/wellbeing/muscle-relaxation-activity-children-parents) might also help. ## How do I stop my child from calling out and getting out of bed at night? If your child is [calling out and getting out of bed](https://raisingchildren.net.au/toddlers/sleep/night-time-problems/calling-out-getting-out-of-bed) a lot, it can help to [set up a bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) and do a bedtime check that your child has done all the things that might cause calling out later. Has your child had a drink? Been to the toilet? Brushed teeth? Once your child is in bed, let your child know that you expect them to stay quietly in their bed until sleep comes. But always go to your child if something is wrong or they need your help. ## What do I do about my child’s head-banging and rocking to sleep? It’s common to see young children [head-banging, body-rocking and head-rolling](https://raisingchildren.net.au/toddlers/sleep/night-time-problems/body-rocking-head-rolling-head-banging) at bedtime or during the night. Most children stop this behaviour by 5 years. If your child is developing well in all other ways, you could work on ways to reduce the noise and keep your child safe. For example, you could move the bed away from the wall and check and tighten the bed screws. Sometimes moving the mattress onto the floor in the middle of the room can ease the disruption to the rest of the family. See your GP if head-banging, body-rocking and head-rolling happen a lot through the night or are particularly intense, or if you’re worried. ## My 3-year-old asks for bottles of milk overnight. What should I do? This is probably happening because your child has a habit of needing a bottle to fall asleep. When your child wakes and can’t get back to sleep during the night, they call for a bottle. If your child uses a bottle only at night and is weaned from daytime feeds, check out our article on [night-weaning](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/night-weaning). If your child still has a bottle during the day, check out our article on [weaning off the bottle](https://raisingchildren.net.au/toddlers/nutrition-fitness/common-concerns/weaning-off-bottle-feeding). It’s recommended that you wean your child off the bottle by the time they’re 12 months old. At this age, your baby can keep breastfeeding or [drink from a cup](https://raisingchildren.net.au/toddlers/nutrition-fitness/family-meals/learning-to-drink-from-a-cup) instead. Bottle-feeding after 12 months can increase children’s risk of [tooth decay](https://raisingchildren.net.au/toddlers/health-daily-care/dental-care/tooth-decay), especially if children are settled in bed with a bottle. It can also increase the risk of [obesity](https://raisingchildren.net.au/toddlers/nutrition-fitness/common-concerns/child-obesity). ## My child sleepwalks. What should I do? You can start by checking that your child is getting enough sleep. An earlier or more regular bedtime might reduce [sleepwalking](https://raisingchildren.net.au/school-age/sleep/night-time-problems/sleepwalking). If your child is sleepwalking, make sure they’re safe by clearing obstacles from the bedroom and hallways, locking the front and back doors, removing trip hazards and checking there are no sharp objects around. Around 7-15% of children sleepwalk, and many [sleep talk](https://raisingchildren.net.au/school-age/sleep/night-time-problems/sleeptalking) too. Usually, it’s nothing to worry about. Children often grow out of these habits in the teenage years, but see your GP if you’re worried. ## My child sometimes wakes up distressed, crying and inconsolable. What should I do? If your child won’t respond to comforting or soothing but is otherwise well, your child might be having a [night terror](https://raisingchildren.net.au/toddlers/sleep/night-time-problems/night-terrors). Stay calm and avoid waking or touching your child unless your child is at risk of hurting themselves. Night terrors can be distressing to watch, but they don’t harm your child, and your child won’t remember them in the morning. If you’re worried about your child’s health or wellbeing or the night terrors seem prolonged or violent, see your GP. ## What should I do when my child has a nightmare? If your child wakes up after a [nightmare](https://raisingchildren.net.au/school-age/sleep/night-time-problems/nightmares), explain that it was a bad dream. Let your child know that everything is OK and they’re safe. A kiss and a cuddle might help your child settle again. You could also think about things that are happening during the day – like watching a scary TV show – that might be causing the nightmares. It can be a good idea to seek professional advice if your child is having recurrent or frequent nightmares and is also having a lot of [anxiety](https://raisingchildren.net.au/toddlers/health-daily-care/mental-health/anxiety-in-children) during the day. Also seek help if your child has been through a [traumatic event](https://raisingchildren.net.au/toddlers/connecting-communicating/toddlers-coping-with-trauma/trauma-support-for-children) and is having nightmares about it. ## My autistic child has poor sleep. How can I help? Sleep difficulties are common in autistic children. You can manage and overcome many sleep problems by using common positive behaviour strategies. You can also [encourage good sleep habits for autistic children](https://raisingchildren.net.au/autism/health-wellbeing/sleep/sleep-for-children-with-asd), including regular sleep times, positive bedtime routines and appropriate bedtimes. Sometimes you might need professional help from your GP, a paediatrician or a sleep specialist. ## My child has a developmental delay. How can I help them sleep better? You can manage and overcome many of your child’s sleep issues using common bedtime positive behaviour strategies. A [regular and predictable bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) will help your child know that it’s time for sleep. Telling your child that you expect them to stay in bed will reinforce the message. You might also try strategies like [camping out](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/camping-out) or returning your child to bed. Some nights you might need to take your child back to bed several times. Talk to your health professional if you’re worried. ## Languages other than English - [Arabic](https://raisingchildren.net.au/__data/assets/pdf_file/0036/39897/Childrens-sleep-frequently-asked-questions-Arabic.pdf) (PDF: 164kb) - [Dari](https://raisingchildren.net.au/__data/assets/pdf_file/0028/39763/Childrens-sleep-frequently-asked-questions-Dari.pdf) (PDF: 474kb) - [Karen](https://raisingchildren.net.au/__data/assets/pdf_file/0021/43950/Childrens-sleep-frequently-asked-questions-Karen.pdf) (PDF: 221kb) - [Persian](https://raisingchildren.net.au/__data/assets/pdf_file/0031/39874/Childrens-sleep-frequently-asked-questions-Persian.pdf) (PDF: 475kb) - [Simplified Chinese](https://raisingchildren.net.au/__data/assets/pdf_file/0036/39987/Childrens-sleep-frequently-asked-questions-Simplified-Chinese.pdf) (PDF: 555kb) - [Vietnamese](https://raisingchildren.net.au/__data/assets/pdf_file/0028/39916/Childrens-sleep-frequently-asked-questions-Vietnamese.pdf) (PDF: 367kb) Did you find this helpful? yes no Tell us what you think Acknowledgements Our content is regularly reviewed for quality and currency. The last review of this article was by Melbourne Children’s Sleep Centre, Monash Children’s Hospital, Melbourne. References Bartel, K., Scheeren, R., & Gradisar, M. (2019). Altering adolescents’ pre-bedtime phone use to achieve better sleep health. Health Communication, 34(4), 456-462. https://doi.org/10.1080/10410236.2017.1422099. Byars, K.C., Yolton, K., Rausch, J., Lanphear, B., & Beebe, D.W. (2012). Prevalence, patterns, and persistence of sleep problems in the first 3 years of life. Pediatrics, 129(2), e276-e284. https://doi.org/10.1542/peds.2011-0372. Carter, K.A, Hathaway, N.E. & Lettieri, C.F. (2014). Common sleep disorders in children. American Family Physician, 89(5), 368-377. Benita, N., Gordon-Hacker, A., & Geueron-Sela, N. (2020). Sleep through toddlerhood: The distinct roles of overall media use and use of media to regulate child distress. Journal of Developmental & Behavioral Pediatrics, 41(9), 690-697. https://doi.org/10.1097/DBP.0000000000000836. Fitzgerald, N.M., & Fitzgerald, D.A. (2013). Managing snoring and obstructive sleep apnoea in childhood. Journal of Paediatrics and Child Health, 49(10), 800-806. https://doi.org/10.1111/jpc.12421. Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: A systematic literature review. Sleep Medicine Reviews, 21, 50-58. https://doi.org/10.1016/j.smrv.2014.07.007. Hiscock, H., & Davey, M. (2012). Sleep disorders in infants and children. Journal of Paediatrics and Child Health, 54(9), 941-944. https://doi.org/10.1111/jpc.12033. Kotagal, S. (2017). Sleep-wake disorders of childhood. CONTINUUM: Lifelong Learning in Neurology, 23(4), 1132-1150. https://doi.org/10.1212/CON.0000000000000504. Kotagal, S. (2009). Parasomnias in childhood. Sleep Medicine Reviews, 13(2), 157-168. https://doi.org/10.1016/j.smrv.2008.09.005. Mindell, J.A., & Owens, J.A. (2015). A clinical guide to pediatric sleep: Diagnosis and management of sleep problems (3rd edn). Wolters Kluwer. Short, M.A., Gradisar, M., Wright, H., Lack, L.C., Dohnt, H., & Carskadon, M.A. (2011). Time for bed: Parent-set bedtimes associated with improved sleep and daytime functioning in adolescents. Sleep, 34(6), 797-800. https://doi.org/10.5665/SLEEP.1052. Waters, K.A., Suresh, S., & Nixon, G.A. (2013). Sleep disorders in children. The Medical Journal of Australia, 199(8), S31-S35. https://doi.org/10.5694/mja13.10621. Last updated or reviewed 17-10-2023 771Found this helpful You might also like [![](https://raisingchildren.net.au/__data/assets/image/0022/52618/varieties/small.jpg)Persistent sleep problems in children and teenagers Persistent sleep problems affect children’s sleep over a long period. Examples are insomnia, sleep apnoea, restless legs, delayed sleep phase and narcolepsy. Read more. Article available in: Arabic, Dari, Dinka, Hakha Chin, Karen, Persian, Simplified Chinese, Swahili, Tamil, Vietnamese.](https://raisingchildren.net.au/school-age/sleep/sleep-problems/persistent-sleep-problems) [![](https://raisingchildren.net.au/__data/assets/image/0023/49226/varieties/small.jpg)Sleep medicines: children and teenagers Sleep medicines aren’t usually the solution to sleep problems in children and teens. If your child has a sleep problem, there are other ways to handle it.](https://raisingchildren.net.au/toddlers/sleep/sleep-problems/sleep-medicines) [![](https://raisingchildren.net.au/__data/assets/image/0027/48528/varieties/small.jpg)Bedwetting Bedwetting happens when children don’t wake in the night to wee. Bedwetting alarms are often recommended for children over 7 years. Your GP can advise you.](https://raisingchildren.net.au/guides/a-z-health-reference/bedwetting) [![](https://raisingchildren.net.au/__data/assets/image/0027/51597/varieties/small.jpg)Physical activity at 0-5 years: what, how much and why Daily physical activity is good for babies, toddlers and preschoolers. When you make physical activity fun and part of family life, it’s easy to get moving.](https://raisingchildren.net.au/toddlers/play-learning/active-play/physical-activity-for-young-children) [![](https://raisingchildren.net.au/__data/assets/image/0028/48727/varieties/small.jpg)Physical activity at 5-8 years: what, how much and why At 5-8 years, physical activity is vital to children’s physical and mental health. Doing physical activity they enjoy and are good at keeps kids interested.](https://raisingchildren.net.au/school-age/play-media-technology/active-play/activity-for-school-children) [![](https://raisingchildren.net.au/__data/assets/image/0031/48739/varieties/small.jpg)Physical activity at 9-18 years: what, how much and why Physical activity keeps pre-teen and teenage bodies and minds healthy. At this age, your child needs at least one hour of activity each day. Find out more.](https://raisingchildren.net.au/teens/healthy-lifestyle/physical-activity/physical-activity-teens) Supported By - ![Department of Social Services](https://raisingchildren.net.au/__data/assets/file/0015/23262/logo-gov.svg) Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health. 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Readable Markdown	Children need enough good-quality sleep for health, wellbeing, growth and [learning](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/sleep-learning). There are many simple things you can do to [help children sleep better](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/sleep-better-tips). See your [GP](https://raisingchildren.net.au/guides/a-z-health-reference/general-practitioner) if you’re worried that [sleep problems](https://raisingchildren.net.au/toddlers/sleep/sleep-problems/sleep-problems-solutions) are affecting your child’s wellbeing, schoolwork or relationships. You should also see your GP if you’re worried that your child has a medical condition or illness that’s affecting their sleep. ## Is my child getting enough sleep? How much sleep do children need? If your child has good energy levels, feels refreshed, wakes independently in the morning at a reasonable time, and doesn’t complain of tiredness or sleepiness, your child is probably getting enough sleep. You can check the recommended amount of sleep for children of different ages in these articles: - [Toddler sleep: what to expect](https://raisingchildren.net.au/toddlers/sleep/understanding-sleep/toddler-sleep) - [Preschooler sleep: what to expect](https://raisingchildren.net.au/preschoolers/sleep/understanding-sleep/preschooler-sleep) - [School-age and pre-teen sleep: what to expect](https://raisingchildren.net.au/pre-teens/healthy-lifestyle/sleep/school-age-sleep) - [Sleep and teenagers: 12-18 years](https://raisingchildren.net.au/teens/healthy-lifestyle/sleep/sleep-teens). If you’re concerned about the amount of sleep your child is getting, see your GP. ## My child twitches as they fall asleep. What’s happening? These twitches are probably ‘sleep starts’ – quick jerks of the arms and legs that happen as your child falls asleep. Up to 70% of children and grown-ups have sleep starts. Tiredness, stress or lack of sleep might make them worse, so it can be worth checking your child’s sleep habits. If the jerks are repetitive rather than just 1-2 quick movements or if they happen throughout the night, you should check with your GP. ## Why do I have to wake my school-age child for school? If you have to wake your child in the morning, it might be because they’re not getting enough [sleep for a school-age child](https://raisingchildren.net.au/pre-teens/healthy-lifestyle/sleep/school-age-sleep). Most primary school-age children wake by themselves in the morning if they’re getting enough sleep. Check your child’s sleep habits, and always see your GP if you’re concerned. ## My child snores and gasps at night. Should I be worried? [Snoring](https://raisingchildren.net.au/guides/a-z-health-reference/snoring) can be caused by a cold or a blocked nose. It’ll usually stop when the illness has gone. If the snoring doesn’t go away and happens most nights, even when your child is well, it could be a sign of [obstructive sleep apnoea](https://raisingchildren.net.au/guides/a-z-health-reference/sleep-apnoea). See your GP if your child has been snoring over a long period, stops breathing during sleep, gasps and struggles for breath overnight, tosses and turns at night, or sweats a lot overnight. ## When should a child stop napping? How long should a nap be? About a quarter of children stop napping by 3 years. Another half stop at 3-4 years. Most children have stopped napping by 5 years if they’re getting enough sleep at night. Naps can range from 20 minutes to around 2 hours, depending on your child’s age. If your child isn’t tired at bedtime or is having trouble getting to sleep, encourage your child to have a shorter nap earlier in the day – for example, a nap straight after lunch. ## What does it mean if my child wakes up grumpy? The most likely reason for your child waking up grumpy is that your child hasn’t had enough sleep. But if your child is sleeping the right amount for their age, waking up grumpy might mean that your child isn’t getting good-quality sleep. If your child is snoring or very restless overnight, see your GP to have your child checked for a sleep problem. ## How do I get my child to sleep before midnight? Here are ideas to help your child get to sleep earlier: - Encourage your child to go to bed and get up around the same time every day, even on the weekend. This can help your child’s internal body clock get into a regular rhythm. - Discourage late-night eating, and encourage your child to have a healthy breakfast. - Allow plenty of time – for example, an hour – for your child to wind down before lights out. Encourage quiet activities like reading a book or magazine, drawing, writing, playing card games or doing puzzles. - Avoid [digital technology use](https://raisingchildren.net.au/toddlers/family-life/family-media-entertainment/screen-time) in the hour before bedtime. This includes mobile phones, tablets, computer screens and TV. During puberty, children start to secrete melatonin later at night than they did in earlier childhood. This affects their circadian rhythm. It means that your child will want to go to bed later at night and get up later in the morning. Your teenage child will probably sleep better and function better during the day with a set bedtime for school nights. You can find more information in our [illustrated guide to better sleep for teenagers](https://raisingchildren.net.au/teens/parenting-in-pictures/better-sleep-for-teens). A [regular and positive bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) can get children used to falling asleep at the same time every night. It also helps to get your child up at about the same time each morning, including on weekends. A regular morning wake time can help your child stick to a regular bedtime. ## What can I do during the day to improve my child’s sleep? These daytime tips might improve your child’s sleep at night: - Give your child a [healthy breakfast](https://raisingchildren.net.au/toddlers/nutrition-fitness/breakfast-lunches/breakfast) to kick-start your child’s internal body clock. - Encourage your child to get as much natural light as possible during the day, especially in the morning. - Encourage your child to be physically active. - Encourage your child to avoid caffeine – in energy drinks, coffee, tea, chocolate and cola – especially in the late afternoon and evening. - Make sure your child has a satisfying evening meal at a reasonable time, so they’re neither full nor hungry at bedtime. ## My child gets overexcited at bedtime when my partner gets home from work. What can we do? Your child might find it fun and exciting when your partner gets home. And your partner probably wants to spend some time with your child too. This is a problem only if it leads to noisy, active play that makes it harder for your child to settle into bed for sleep. Talk with your partner about a [family routine](https://raisingchildren.net.au/toddlers/family-life/routines-rituals/family-routines) that includes quiet time under dim light leading up to your child’s bedtime. For example, your partner might be able to read quietly with your child before lights out. ## How can I move my child’s bedtime earlier? You can use a gradual approach called [bedtime fading](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-fading-earlier-bedtimes-babies-toddlers). Starting with your child’s current bedtime, you do your child’s [bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) 15 minutes earlier every few days. ## How can I get my child to sleep in their own bed? If your child likes to sleep somewhere other than their own bed and you want to change this, you can look at changing your child’s bedtime routine and sleep habits. It’s a good idea to explain your plans to your child first. Here are ideas to help your child fall asleep in their own bed and stay in their own bed overnight: - Set up a [regular bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) – for example, bath, story and bed. - Think about timing. If your child is taking a long time to get to sleep, you might be putting your child to bed too early. - Check that your child’s bedroom is dimly lit and quiet. - Encourage your child to play in their bedroom during the day so they feel comfortable in that room. - Encourage good daytime habits – for example, getting plenty of sunlight and exercise. - [Praise your child](https://raisingchildren.net.au/toddlers/connecting-communicating/connecting/praise) when you notice they’re trying to make changes to sleep patterns. You could also try a [reward chart](https://raisingchildren.net.au/school-age/behaviour/encouraging-good-behaviour/reward-charts). If you’re making changes to your child’s bedtime routines and sleep habits, try to be consistent. For example, if your child wants to sleep in your bed during the night, calmly return your child to their bed. Do this as many times as it takes until your child stays in bed. ## How do I deal with my child’s fears and worries at bedtime? You could try [sleep relaxation strategies](https://raisingchildren.net.au/school-age/sleep/better-sleep/sleep-relaxation) to handle bedtime worries. For example, talk about your child’s fears together or get your child to try writing their thoughts in a journal. [Breathing exercises](https://raisingchildren.net.au/guides/activity-guides/wellbeing/breathing-exercises-relaxation-activity) and [muscle relaxation exercises](https://raisingchildren.net.au/guides/activity-guides/wellbeing/muscle-relaxation-activity-children-parents) might also help. ## How do I stop my child from calling out and getting out of bed at night? If your child is [calling out and getting out of bed](https://raisingchildren.net.au/toddlers/sleep/night-time-problems/calling-out-getting-out-of-bed) a lot, it can help to [set up a bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) and do a bedtime check that your child has done all the things that might cause calling out later. Has your child had a drink? Been to the toilet? Brushed teeth? Once your child is in bed, let your child know that you expect them to stay quietly in their bed until sleep comes. But always go to your child if something is wrong or they need your help. ## What do I do about my child’s head-banging and rocking to sleep? It’s common to see young children [head-banging, body-rocking and head-rolling](https://raisingchildren.net.au/toddlers/sleep/night-time-problems/body-rocking-head-rolling-head-banging) at bedtime or during the night. Most children stop this behaviour by 5 years. If your child is developing well in all other ways, you could work on ways to reduce the noise and keep your child safe. For example, you could move the bed away from the wall and check and tighten the bed screws. Sometimes moving the mattress onto the floor in the middle of the room can ease the disruption to the rest of the family. See your GP if head-banging, body-rocking and head-rolling happen a lot through the night or are particularly intense, or if you’re worried. ## My 3-year-old asks for bottles of milk overnight. What should I do? This is probably happening because your child has a habit of needing a bottle to fall asleep. When your child wakes and can’t get back to sleep during the night, they call for a bottle. If your child uses a bottle only at night and is weaned from daytime feeds, check out our article on [night-weaning](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/night-weaning). If your child still has a bottle during the day, check out our article on [weaning off the bottle](https://raisingchildren.net.au/toddlers/nutrition-fitness/common-concerns/weaning-off-bottle-feeding). It’s recommended that you wean your child off the bottle by the time they’re 12 months old. At this age, your baby can keep breastfeeding or [drink from a cup](https://raisingchildren.net.au/toddlers/nutrition-fitness/family-meals/learning-to-drink-from-a-cup) instead. Bottle-feeding after 12 months can increase children’s risk of [tooth decay](https://raisingchildren.net.au/toddlers/health-daily-care/dental-care/tooth-decay), especially if children are settled in bed with a bottle. It can also increase the risk of [obesity](https://raisingchildren.net.au/toddlers/nutrition-fitness/common-concerns/child-obesity). ## My child sleepwalks. What should I do? You can start by checking that your child is getting enough sleep. An earlier or more regular bedtime might reduce [sleepwalking](https://raisingchildren.net.au/school-age/sleep/night-time-problems/sleepwalking). If your child is sleepwalking, make sure they’re safe by clearing obstacles from the bedroom and hallways, locking the front and back doors, removing trip hazards and checking there are no sharp objects around. Around 7-15% of children sleepwalk, and many [sleep talk](https://raisingchildren.net.au/school-age/sleep/night-time-problems/sleeptalking) too. Usually, it’s nothing to worry about. Children often grow out of these habits in the teenage years, but see your GP if you’re worried. ## My child sometimes wakes up distressed, crying and inconsolable. What should I do? If your child won’t respond to comforting or soothing but is otherwise well, your child might be having a [night terror](https://raisingchildren.net.au/toddlers/sleep/night-time-problems/night-terrors). Stay calm and avoid waking or touching your child unless your child is at risk of hurting themselves. Night terrors can be distressing to watch, but they don’t harm your child, and your child won’t remember them in the morning. If you’re worried about your child’s health or wellbeing or the night terrors seem prolonged or violent, see your GP. ## What should I do when my child has a nightmare? If your child wakes up after a [nightmare](https://raisingchildren.net.au/school-age/sleep/night-time-problems/nightmares), explain that it was a bad dream. Let your child know that everything is OK and they’re safe. A kiss and a cuddle might help your child settle again. You could also think about things that are happening during the day – like watching a scary TV show – that might be causing the nightmares. It can be a good idea to seek professional advice if your child is having recurrent or frequent nightmares and is also having a lot of [anxiety](https://raisingchildren.net.au/toddlers/health-daily-care/mental-health/anxiety-in-children) during the day. Also seek help if your child has been through a [traumatic event](https://raisingchildren.net.au/toddlers/connecting-communicating/toddlers-coping-with-trauma/trauma-support-for-children) and is having nightmares about it. ## My autistic child has poor sleep. How can I help? Sleep difficulties are common in autistic children. You can manage and overcome many sleep problems by using common positive behaviour strategies. You can also [encourage good sleep habits for autistic children](https://raisingchildren.net.au/autism/health-wellbeing/sleep/sleep-for-children-with-asd), including regular sleep times, positive bedtime routines and appropriate bedtimes. Sometimes you might need professional help from your GP, a paediatrician or a sleep specialist. ## My child has a developmental delay. How can I help them sleep better? You can manage and overcome many of your child’s sleep issues using common bedtime positive behaviour strategies. A [regular and predictable bedtime routine](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/bedtime-routines) will help your child know that it’s time for sleep. Telling your child that you expect them to stay in bed will reinforce the message. You might also try strategies like [camping out](https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/camping-out) or returning your child to bed. Some nights you might need to take your child back to bed several times. Talk to your health professional if you’re worried. ## Languages other than English - [Arabic](https://raisingchildren.net.au/__data/assets/pdf_file/0036/39897/Childrens-sleep-frequently-asked-questions-Arabic.pdf) (PDF: 164kb) - [Dari](https://raisingchildren.net.au/__data/assets/pdf_file/0028/39763/Childrens-sleep-frequently-asked-questions-Dari.pdf) (PDF: 474kb) - [Karen](https://raisingchildren.net.au/__data/assets/pdf_file/0021/43950/Childrens-sleep-frequently-asked-questions-Karen.pdf) (PDF: 221kb) - [Persian](https://raisingchildren.net.au/__data/assets/pdf_file/0031/39874/Childrens-sleep-frequently-asked-questions-Persian.pdf) (PDF: 475kb) - [Simplified Chinese](https://raisingchildren.net.au/__data/assets/pdf_file/0036/39987/Childrens-sleep-frequently-asked-questions-Simplified-Chinese.pdf) (PDF: 555kb) - [Vietnamese](https://raisingchildren.net.au/__data/assets/pdf_file/0028/39916/Childrens-sleep-frequently-asked-questions-Vietnamese.pdf) (PDF: 367kb)
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