Ministry of Health Singapore. All Rights Reserved.
Every child needs a daily dose of quality sleep.
Borrow these books from the library and dive into more amazing adventures
together with your child!
Hey there!My name is
Captain Sleep and I love sleeping!
Sleep is super-duper important for your kids as they are still growing. This page contains helpful
information and activities on how you can have your little one yawning in no time!
Fairy tales and fantasy adventures are a great way to get your little one ready for dreamland. Go ahead and pick your favourites below!
Get your child’s name on his or her very own storybook with their chosen avatar and set sail on an intimate adventure with
Take a break from reading and let
Captain Sleep tell bedtime stories for you! With his enchanting audio adventures that will also help your little one build good bedtime routines, they will be lulled to sleep in no time.
What better way to get ready for bedtime than read a storybook? Join
Captain Sleep on his bedtime adventures with his friends like the Toothbrush Fairy, Teddy the Bear, Bigfoot and more!
Let the voice of
Captain Sleep and his forest friends guide your little one through relaxation exercises to make bedtime a snuggly sleep fest for your little one.
Turn your little tykes into sweet sleepyheads with this handy “Captain Sleep’s Guide to Zzzs”, filled with facts, tips and steps to help build a good bedtime routine for your child. It’s perfect for parents who want to learn more about sleep!
Keep your child’s eyes away from the screens and get their hands busy with these special DIY props that you can print out!
Give your child a mission to sleep for! Use these charts to reward your good little sleepyhead for clocking in
enough hours of sleep or for practising good bedtime habits.
When your little one has enough sleep, he or she should feel refreshed and have enough energy to go out and play! Having suﬃcient hours of sleep means at least 10 hours a day if they are 3 to 5 years old and at least 9 hours a day if they are 6 to 13 years old.
Newborn 0-3 Months
Infant 4-11 Months
Toddler 1-2 Years
Pre-School 3-5 Years
School Age 6-13 Years
Teen 14-17 Years
Adult 18-64 Years
Older Adult 65+ Years
Source: National Sleep Foundation
Learn how to spot whether your child is suﬀering from a lack of sleep! Yawning and droopy eyes are the most recognisable signs, among others:
Do note that these signs may change as your little one gets older.
Sleep is super duper important for kids! In fact, they need even more sleep because they are still growing, that’s why you need to make sure your little one gets enough quality sleep every day.
Having enough sleep is important for your growing tot’s cognitive development. When well-rested, your child will be able to learn and remember better.
During sleep, your child’s body produces growth hormones that help them grow taller. Having enough sleep ensures that they produce the normal amount of growth hormones.
Little kids who have less sleep experience more mood swings. They are also prone to frustration, crying, and losing their tempers. This could aﬀect their interactions with their peers and teachers. A good night’s sleep will help improve their moods so they can be on their best behaviour.
A good amount of quality sleep keeps your precious child healthy and strong! Lack of sleep is linked to a higher Body Mass Index (BMI) as it aﬀects the hormones which influence weight. Sleep is also important in boosting their immune system, which keeps diseases and illnesses away.
Creating a regular bedtime routine lets your snugglemuﬃn know when it’s sleepy time! Some fun bedtime routine ideas include reading your little one’s favourite fairy tales to them, brushing teeth or saying goodnight. The key is to keep this routine consistent and within an hour, so as to ease your little one to dreamland!
Give your child cups and bowls so they can pretend they are serving you drinks.
Challenge your child to finish changing into their pyjamas before you finish singing their favourite song!
Make it fun by letting your kid choose the colour of their toothbrush!
Let your little one choose their bedtime story and cuddle up with them in the same spot every night and read to them!
Encourage them to say “Goodnight!” to the things that are important to them, like the family pet or their soft toys!
Your little one’s bedroom should be a cosy cocoon of comfort that’s quiet, cool and dark. The room shouldn’t be too hot or too cold. Some kids might not like complete darkness so you could either have a dim night light, or leave the hall light on and the door open.
Be it weekday, weekend, school night or holiday, you should maintain your child’s sleep routine to keep his or her sleep pattern consistent.
Providing your child with a soft toy friend or blankey can give your little one a sense of comfort when you are not in the room.
Keep your little tots away from devices like smart phones and tablets before bedtime. The bright screens can keep your little tot up and aﬀect the quality of their ZZZs.
Avoid naps close to bedtime as it may prevent your little sleepyhead from falling asleep or staying asleep throughout the night.
Avoid things that may stimulate your child near bedtime, as they may disrupt the sleep cycle and aﬀect their quality of sleep. These include physical exercises and other vigorous activities. Help them stay away from caﬀeinated food and beverages like soft drinks, tea and chocolate. If they are feeling hungry, you can give them a light snack such as banana or wholegrain crackers instead.
The bed is meant for bedtime and bedtime only! Get your little one to play or do other activities elsewhere in the house as non-sleep related activities will distract them once the lights go out.
I hope that you and your child have enjoyed my wondrous world of sleep. If you haven't checked out my amazing stories
or audio relaxation guide, what more are you waiting for? Good sleep for your child is just a click of a button away!
Until the next adventure,XOXO
Ministry of Health Singapore. All Rights Reserved.