Why Calculating Sleep Matters for Children

Children’s sleep cycles run differently to adults. Where adults take about 90 minutes to move through the stages of light, deep, and REM sleep, children complete a cycle in just 50–60 minutes. This means they return to lighter sleep more often — and are more likely to wake if disturbed.

Ensuring they complete enough full cycles each night is vital. Quality sleep supports:

• Healthy growth and development
• Better memory and learning
• Improved behaviour and attention
• Emotional balance and resilience

The younger the child, the more sleep they need — sometimes up to 16 hours in a 24-hour period (including naps).

How Many Hours of Sleep Do Children Need?

Here’s a handy guide, based on recommendations from leading health organisations:

• Newborns (0–3 months): 14–17 hours
• Infants (4–12 months): 12–15 hours
• Toddlers (1–2 years): 11–14 hours
• Preschoolers (3–5 years): 10–13 hours
• School-age (6–12 years): 9–11 hours
• Teenagers (13–18 years): 8–10 hours

Stages of Sleep for Children

Every cycle includes five stages:

• Stage 1 & 2 (NREM): Dozing off and light sleep, easy to wake.
• Stage 3 & 4 (NREM): Deep, restorative sleep, essential for physical recovery.
• Stage 5 (REM): Dreaming, brain activity, memory and mood regulation.

Children spend a larger proportion of the night in lighter sleep than adults, which is why a good environment and consistent routine make such a difference.

Setting Healthy Sleep Routines for Children

The calculator gives you the numbers — but the habits you build around those hours help children sleep more deeply.

1. Consistent Bedtime Rituals

Children thrive on routine. Try:

• A warm bath
• Brushing teeth
• Choosing pyjamas
• Reading a story together

2. Bedroom Environment

• Keep the room cool (16–18°C)
• Use blackout curtains for darkness
• Keep it quiet and screen-free

3. Food & Drink

• Offer dinner at least 2 hours before bed
• Focus on complex carbs, fruit, or warm milk
• Avoid sugary snacks and caffeine

4. Emotional Cues

• Give your child some control — e.g., let them pick their book or pyjamas
• Use positive reinforcement for sticking to routine (a star chart works wonders)

Sleep Challenges by Age

• Babies: Circadian rhythms aren’t fully developed, so nights can be unpredictable. Keep a calm environment and practise patience.
• Toddlers: Sleep regressions are common. Consistency and reassurance help.
• School-age children: Excitement or screen use may delay sleep. Set clear cut-off times.
• Teenagers: Their body clocks naturally shift later, but school demands mean earlier wake times. Help them prioritise rest over late-night scrolling.

FAQs: Children’s Sleep and the Resti Calculator

1. Does every child need the same amount of sleep?
No - needs vary by age, health, and activity levels. Use the calculator as a guide, not a strict rulebook.

2. Why does my child still seem tired after a “full” night?
Sleep quality matters as much as hours. Restless nights, late sugar, or an uncomfortable mattress can all reduce rest.

3. Is sleep training safe?
Approaches vary by family and child. Always choose methods you feel comfortable with, and consult a healthcare professional if you’re unsure.

4. Can a better bed really help children sleep?
Yes. A supportive, age-appropriate mattress can reduce waking and improve comfort, helping children stay asleep longer.

Resti Sleep Solutions for Families

Sleep is easier when the environment supports it. Our Resti Children’s Mattress Range is designed to balance comfort, safety, and durability — so you can spend less time worrying about restless nights and more time enjoying rested mornings.

Pair with breathable pillows and soft toppers from our collection to create a setup that grows with your child.

Helping your child get the right amount of sleep isn’t always simple, but it is one of the best investments you can make in their health and happiness. The Resti Children’s Sleep Calculator is here to take the guesswork out of bedtimes and wake-up times, giving you a simple framework to support their rest.

Pair smart scheduling with consistent routines, a calming environment, and supportive sleep products, and bedtime can become less of a battle — and more of a gentle wind-down for the whole family.

Try the Resti Children’s Sleep Calculator now and give your child the gift of healthier rest.

 

Rest deeper. Wake fresher. Live better.
Sending you restful nights from Resti Sleep