Few things drain a family faster than a child who will not sleep. Child sleep problems are very common, and in most cases they respond well to consistent routines and simple changes. In some children, particularly those with autism, ADHD, anxiety or sensory differences, sleep difficulties are more persistent and benefit from extra support. This guide covers how much sleep children need, common causes, a bedtime routine that works and when to seek help.

Quick answer Children need roughly 11 to 14 hours of sleep (including naps) at ages 1 to 2, 10 to 13 hours at ages 3 to 5, 9 to 12 hours at ages 6 to 12, and 8 to 10 hours as teens, according to widely used American Academy of Sleep Medicine guidance. Most sleep problems improve with a consistent bedtime routine, a calm, dark and cool bedroom, regular wake times, less screen use before bed and calm, consistent responses to night waking. See a doctor if your child snores loudly, pauses in breathing, is extremely sleepy by day or if difficulties persist despite consistent routines.

How much sleep does a child need?

Age	Recommended sleep in 24 hours (including naps)
4 to 12 months	12 to 16 hours
1 to 2 years	11 to 14 hours
3 to 5 years	10 to 13 hours
6 to 12 years	9 to 12 hours
13 to 18 years	8 to 10 hours

These are ranges, not rules, and individual children vary. A better test is whether your child wakes easily, is generally in good mood and can concentrate in the day. Persistent crankiness, hyperactivity or difficulty focusing can be signs of insufficient sleep, especially in young children, who sometimes become more wired, not sleepier, when overtired.

Common sleep problems in children

• Trouble falling asleep, often linked to an irregular routine, screens, anxiety or an over-stimulating evening.
• Frequent night waking, common in toddlers, and often linked to how a child falls asleep at bedtime.
• Bedtime resistance, stalling, repeated calls for water or one more story, which is common in the preschool years.
• Early morning waking, which may reflect too much daytime sleep, an early bedtime or light and noise in the room.
• Night terrors and nightmares, with night terrors happening mainly in the first part of the night, when the child appears awake but is not, and usually has no memory of it.
• Sleep-disordered breathing, such as snoring or breathing pauses, which needs medical review.

Why children struggle to sleep

Several things often overlap.

• Habits and routines. Inconsistent bedtimes, long daytime naps or sleep-onset associations such as needing a parent present to fall asleep.
• Screens and stimulation. Bright screens and exciting content close to bedtime can delay sleep. Our article on screen time and child development covers this in more depth.
• Anxiety and worry. Fear of the dark, separation worries or stress can make bedtime hard. See signs of anxiety in children.
• Sensory sensitivities. Itchy fabrics, noise, light or temperature can keep a sensitive child awake. See signs of sensory processing difficulty.
• Neurodevelopmental differences. Sleep difficulties are reported more often in children with autism and ADHD, and often need a tailored approach. See signs of ADHD in children.
• Medical causes. Allergies, reflux, eczema, enlarged tonsils or adenoids, restless legs or pain can all disturb sleep.

A bedtime routine that works

Consistency does more than any single trick. Aim for a short routine of 20 to 40 minutes, done in the same order at the same time each night.

1. Fix a regular bedtime and wake time, including weekends, within about an hour.
2. Wind down. Dim the lights, turn off screens at least an hour before bed, and move to quiet activities such as a bath, pyjamas, teeth and a story.
3. Make the bedroom sleep-friendly. Cool, dark, quiet and uncluttered. A night light is fine for children who fear the dark.
4. Use a visual schedule for younger children and for those who like predictability, showing each step with pictures.
5. Say goodnight, then leave while your child is calm but awake, so they learn to fall asleep independently.
6. Respond to night waking calmly and briefly. Reassure, keep lights low, avoid turning it into playtime and return them to bed.
7. Get daytime right. Morning daylight, physical activity and appropriately timed naps help sleep at night. Avoid heavy meals and caffeine, including in cola and some chocolate, close to bed.

Sleep and neurodivergent children

Children with autism, ADHD or sensory processing differences are more likely to have trouble settling or staying asleep. A few adaptations often help:

• Use clear, visual routines and keep them as predictable as possible.
• Address sensory needs, such as weighted or soft bedding, blackout curtains, white noise or removing clothing tags, based on what your child tolerates.
• Allow a calming activity that fits your child, such as quiet music or a favourite book, rather than forcing a generic routine.
• Work with your child’s therapists, because occupational therapy and behavioural approaches can help with sensory regulation and routines.

Please speak with your paediatrician before giving any supplement or medication for sleep. These should only be used under medical guidance.

When to get help

See a doctor promptly if your child: Snores loudly most nights, gasps, or pauses in breathing while asleep. Is very sleepy during the day, or has sudden changes in mood, behaviour or school performance. Has night waking or bedtime refusal that continues for weeks despite consistent routines. Has frequent night terrors, sleepwalking or other unusual movements that cause injury or distress. Seems in pain, or has symptoms such as persistent coughing, reflux or itching at night.

If sleep difficulties are tied to anxiety, behaviour or a developmental condition, psychological support and parent training can give you tailored, practical strategies.

How we support families in Abu Dhabi

Ability Pediatric Rehabilitation Medical Center is a CARF-accredited, MOH and DoH licensed child development centre in Abu Dhabi. Our parent training sessions help families build consistent routines, and our psychology and occupational therapy teams support children whose sleep is affected by anxiety, behaviour or sensory needs.

If sleepless nights are wearing your family down, book a consultation. We will help you understand what is behind your child’s sleep and build a plan that fits your household.

Frequently asked questions

How much sleep does a toddler need?

Toddlers aged 1 to 2 years generally need about 11 to 14 hours in 24 hours, including naps, according to widely used American Academy of Sleep Medicine guidance. Needs vary between children.

Why does my child refuse to go to bed?

Bedtime resistance is common and often relates to testing limits, a wish for more time with parents, anxiety or an inconsistent routine. A calm, predictable routine and consistent boundaries usually help.

Why does my child wake up at night?

Brief night waking is normal. Problems tend to occur when a child depends on a specific condition, such as a parent present, to fall back to sleep. Medical issues, anxiety and sensory discomfort can also play a role.

Are sleep problems more common in children with autism or ADHD?

Yes, sleep difficulties are reported more often in children with autism and ADHD. A tailored routine, sensory adjustments and professional guidance often help.

What are night terrors, and are they dangerous?

Night terrors are episodes in which a child seems awake, distressed or screaming but is actually asleep, and usually does not remember it. They are typically harmless and tend to fade with age. Keep your child safe, avoid waking them and speak to your doctor if they are frequent.

Should I give my child melatonin?

Please speak with a paediatrician first. Sleep supplements and medication in children should only be used under medical guidance, and behavioural strategies are usually tried first.

When should I worry about snoring in a child?

Loud, frequent snoring, breathing pauses, mouth breathing or restless sleep with daytime tiredness or behaviour change should be checked by a doctor, as it can signal sleep-disordered breathing.

Sources

• American Academy of Sleep Medicine: Pediatric sleep duration consensus
• HealthyChildren.org (AAP): Sleep
• NHS: Sleep and tiredness in children