How common is broken sleep in kids?

Interrupted sleep is affecting a significant number of families. Around 40% of parents report their child wakes at least twice a night, with some children experiencing disrupted sleep up to four nights a week — or more.

Even older children aren’t immune. Kids aged 6–10 are still waking regularly, which can leave both them — and their parents — exhausted.

When should parents worry?

Waking briefly during the night is normal. But if your child stays awake for longer than 5–10 minutes and regularly needs help to fall back asleep, it may start to impact their overall sleep quality.

Poor sleep doesn’t just mean a grumpy morning. Over time, it can affect:

• Learning and concentration
• Memory and school performance
• Emotional regulation
• Behaviour and risk-taking
• Mental health, including anxiety

If disrupted sleep is frequent or worsening, it’s worth checking in with your GP.

How much sleep do kids actually need?

As a guide:

• Toddlers (1–2 years): 11–14 hours
• Preschoolers (3–5 years): 10–13 hours
• School-aged children (6–13 years): 9–11 hours

If night waking is cutting into these totals, it’s time to make some adjustments.

6 practical ways to improve your child’s sleep

1. Create a sleep-friendly bedroom
Keep bedrooms cool, dark and quiet. Remove screens and minimise bright lights.

2. Stick to a routine
Consistent bedtimes and calming rituals (like a bath and story) help signal it’s time to sleep.

3. Watch food and screen time
Avoid heavy meals, caffeine and screens in the hour before bed. Swap for quiet activities instead.

4. Encourage active days
Regular movement and outdoor play help kids feel naturally ready for sleep.

5. Support self-settling
Gradually reduce how much help your child needs overnight so they learn to fall back asleep independently.

6. Prioritise connection
Quality time during the day can reduce bedtime anxiety and help children feel secure.

The bottom line

Night waking is common — but persistent, prolonged disruptions can affect your child’s health and development. With a few consistent changes, many families can turn restless nights into more settled sleep.

Source: Ula McQuillan | The Ideas Suite | Calming Blankets