Sleep requirements vary significantly from child to child. However, experts generally recommend the following amounts of sleep for children:

Sleep problems such as occasional nightmares, sleeptalking and light snoring may not require treatment. In many cases (e.g., rhythmic movement disorders), children simply outgrow these conditions over time. However, other problems may require medical treatment. For example, medications such as iron supplements may relieve symptoms of restless leg syndrome in some children.

Surgery or use of medical devices may be necessary to treat some types of sleep apnea. For example, children who snore habitually or who are diagnosed with sleep apnea may require surgical removal of enlarged adenoids or tonsils. Children with sleep apnea may require a type of mechanical breathing aid known as continuous positive airway pressure (CPAP).

However, most sleep problems can be corrected through lifestyle changes. Perhaps the most important thing parents and caregivers can do is to establish good sleep habits early in the child’s life. Children who do not establish good sleep habits early in life are at increased risk of insomnia as adults. Parents and caregivers are urged to keep children on a consistent schedule of sleeping and waking. This should be maintained on weekends, although children may be allowed to sleep an extra hour or two when necessary.

Prior to bedtime, children should be encouraged to spend at least 15 minutes engaging in relaxing activity. During this period, children should not watch TV, play on the computer, exercise, use the phone or consume foods or beverages.

Many experts also urge parents to allow children to fall asleep alone in their room, so that children do not become dependent on the parent’s presence for going to sleep. It is also important to make sure that children receive adequate levels of sleep. Lack of sleep can cause many sleep-related problems, such as sleep terrors and sleepwalking.

Other tips for encouraging a child’s sleep include:

• Plan daytime naps. Young children need sleep both at night and during the daytime. Naps ranging from 30 minutes to two hours are recommended for children between the ages of 2 and 5 years.
  
  
• Do not allow children to consume liquids before bedtime. To reduce bedwetting and nighttime awakenings, children are urged to avoid drinking liquids shortly before bedtime. It is also important to avoid consuming caffeinated beverages, such as soft drinks, after late afternoon. Children should also be encouraged to go to the bathroom shortly before bedtime. Although parents may reward children for dry nights, it is important not to punish them for wetting the bed. This is likely to worsen the problem.
  
  
• Use night lights or provide children with other security objects. These tools have been shown to reduce nightmares in many children.
  
  
• Change a child’s sleep time. Children who do not receive enough sleep are at risk for sleep disorders such as sleepwalking or sleep terrors, and other problems such as learning difficulties. Having a child go to bed earlier can increase sleep time.
  
  
• Exercise regularly. Regular exercise that is not performed too closely to bedtime can increase the quality of a child’s sleep. In addition, exercise can help prevent obesity, which is a major contributor to sleep disorders, such as sleep apnea.
  
  
• Treat other medical conditions. Untreated medical problems such as allergies, asthma and gastroenterological reflux disease (GERD) can contribute to sleeping problems. Physical abnormalities, such as structural abnormalities of the face, and neurological (nervous system) disorders can also contribute to sleep problems.
  
  
• Allow children to awaken and fall back to sleep by themselves. Parents who rush to comfort a child during awakenings create a connection in the child’s mind between the parent’s presence and falling asleep. Although there are times when it is appropriate for the parent to respond in this way (such as when a child is ill), experts generally recommend that caregivers encourage children to fall asleep on their own.