How much sleep do kids need? Plus how to help them sleep better
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn how much sleep kids, and babies, really need based on their age and if naps count toward that total. Plus, 10 tips to help your kid sleep better tonight.
It’s no secret that children need sleep to grow, stay healthy, and function well. When babies are born they spend most of their time sleeping, and young children adhere to napping schedules for quite awhile. So how many hours should your child be clocking? The truth is, the number depends on the kid. Children are adaptable and may also develop new sleep habits over time. The sleep needs of a two-year-old will be different from the sleep needs of a five-year-old. Here’s why.
How much sleep do kids need (by age group)
Sleep requirements can change significantly as children grow, because their bodies and minds are constantly developing. Ensuring that children get the sleep they need at each stage of their lives not only improves their mood and mental wellbeing, but it also supports their physical health, growth, and daily functioning.
How much sleep do babies need?
During the first year of your baby’s life, getting sufficient sleep supports physical growth and brain development, and also plays a role in the development of immune function and metabolism. Creating a soothing bedtime routine for your baby can help them adjust to a more structured sleep schedule. This might include a warm bath, gentle rocking, and a quiet bedtime story or lullaby. These activities signal to the baby that it's time to wind down and prepare for longer periods of sleep at night. By beginning these patterns early, parents can help establish healthy sleep habits that last as the child grows.
Newborns (0–3 months): Newborns typically need about 14 to 17 hours of sleep per day. This sleep lasts for two to four hours at a time to make space for frequent feeding.
Infants (4–11 months): As babies grow, their total daily sleep requirement decreases slightly, but the length of nighttime sleep may increase. Infants between four and 11 months tend to need about 12 to 15 hours of sleep over a 24-hour period. This includes naps, which are usually taken two to three times a day, and decrease in frequency as they approach their first birthday.
How much sleep do toddlers need?
Toddlers (1–2 years): Toddlers require approximately 11 to 14 hours of sleep in a 24-hour period. At this stage, sleep helps with their energy and their learning. Naps are still important, and usually happen once or twice a day.
How much sleep do preschoolers need?
Preschoolers (3–5 years): Children in preschool need about 10 to 13 hours of sleep each night. While they still might nap, the duration of naps typically decreases. Adequate night-time sleep at this age can support your child’s growing independence and learning abilities.
How much sleep do school-age children need?
School-age children (6–13 years): As children enter school, their sleep needs decrease slightly to about 9 to 11 hours each night. Consistent, restful sleep can support their school performance, emotional regulation, and physical health.
Do naps count toward kids' sleep total?
Naps are an important part of children’s overall sleep needs, especially when they’re younger.
Naps can provide much-needed downtime to help kids process and retain the information they learn throughout the day, support physical recovery, and manage mood.
Infants and toddlers: For very young children, including infants and toddlers, naps are essential to process new skills and growth. They might take multiple naps a day, which can account for a significant portion of their recommended 12 to 15 hours of total daily sleep.
Preschoolers: As children grow into the preschool age, their need for naps doesn't immediately disappear. Their one nap contributes to the 10 to 13 hours they require every day.
School-age children: By the time children reach school age, most will phase out naps. However, some may still benefit from a short nap, especially if they’re not getting enough sleep at night.
Balancing naps and nighttime sleep
To ensure naps are helping rather than hindering nighttime sleep, it’s important to get their timing and length right. Naps should be early enough in the day to not interfere with bedtime, but also long enough to bring the benefits children need. Try to avoid naps late in the afternoon, as they can make it harder for children to fall asleep at a reasonable hour.
How to help kids get better sleep: 10 tips for more restful nights
Ensuring children get enough restful sleep can be a challenge, but there are several strategies that can help.
1. Establish a consistent bedtime routine
Help your child wind down for the night with a consistent routine. This might include a warm bath, reading a story, or listening to soothing music.
💙 Add a classic bedtime story, like Winnie the Pooh, to your kid’s nightly routine.
2. Create a comfortable sleep environment
Make sure your child's bedroom encourages sleep by keeping it cool, quiet, and dark. Consider using blackout curtains or a white noise machine to create the right atmosphere.
💙 Music can help make falling asleep easier. Listen to Lullaby & Goodnight, performed by our Minion friends, to help soothe and relax your kids during bedtime.
3. Limit screen time before bed
Turn off electronic devices at least an hour before bedtime to prevent the blue light emitted by screens from interfering with your child’s ability to fall asleep.
4. Make mindful food choices before bed
Your child may sleep better if you avoid feeding them big meals late in the day, especially with treats like chocolate, as caffeine and sugar may impact sleep. If snacks are needed, choose something natural and healthy like fruit or veggies.
5. Encourage physical activity
Regular physical activity during the day can help your child feel tired in the evening, but vigorous activity close to bedtime can have the opposite effect. Make sure your child has plenty of time in the day for movement.
💙 Allow your child to let the wiggles out before bedtime with The Daily Move’s Kids Bedtime Routine.
6. Manage stress and anxiety
Anxiety can cause children to have difficulty sleeping. Talk with your child about their day and help them manage any concerns with calming techniques like breathing exercises.
💙 Invite your child to Breathe Like the Ocean with Moana so let go of the stress of the day.
7. Keep a sleep schedule
Try to keep your child's sleep schedule consistent, even at weekends and during school holidays. This can help regulate their body clock and improve sleep quality.
8. Be mindful of naps
For younger children who still nap, make sure they’re not sleeping too late in the day or for too long, as this can interfere with their bedtime.
💙 Help your child take a perfectly timed nap with Yawy’s Nap Story.
9. Teach relaxation techniques
Teach your child ways to relax, such as deep breathing, while thinking of a favorite peaceful place or practicing gentle stretches. These can help them wind down if they feel restless at bedtime.
💙 Share simple mindfulness exercises with your kid during the Thomas & Friends Learn to Meditate series.
10. Monitor the sleep environment
Check your child's room for potential disturbances such as too much light, noise, or an uncomfortable mattress or pillow. Make adjustments so they’re comfortable.
💙 Encourage your child to relax their body with a Follow Along Body Scan, a guided sequence to help your child connect with their body and how it feels.
How much sleep do kids need? FAQs
How can I tell if my child is getting enough sleep?
Signs that your child is getting enough sleep include waking up easily in the morning, maintaining a steady mood throughout the day, and showing good energy levels and concentration during their activities. If your child is alert, happy, and engaged during the day, they’re probably getting enough rest.
What are the signs of sleep deprivation in children?
Common signs of sleep deprivation in children can include difficulty in waking up in the morning, excessive sleepiness during the day, increased irritability or moodiness, and hyperactivity. Other indicators might be a decline in school performance, a lack of interest in daily activities, and behavioral problems. If you notice these signs consistently, your child might need more sleep.
How do seasonal changes or school pressures affect a child’s sleep needs?
Seasonal changes, particularly in daylight exposure, can disrupt a child's sleep pattern and affect their internal body clock. For instance, longer daylight hours in summer might make children want to go to bed later than usual.
School pressures, such as exams or social tension, can cause anxiety or stress, which may lead to difficulty falling asleep or sleep disturbances throughout the night. Maintain a consistent bedtime routine and ensure your child feels supported to help reduce these effects.
Can dietary choices impact how well my child sleeps?
What your child eats can affect their sleep. Heavy or large meals close to bedtime can cause discomfort and disrupt sleep. Consuming caffeine — which can be found in sodas, some teas, and chocolate — can make it difficult for your child to fall asleep or stay asleep. To promote better sleep, offer light, healthy snacks if they need something before bed, and try to ensure they have a balanced diet throughout the day.
What should I do if my child resists a regular bedtime routine?
Even if your child resists, continue to encourage a specific bedtime routine that includes calming activities like reading a book, listening to soft music, or taking a warm bath. Involve your child in creating this routine to help them feel ownership over their life. This sense of ownership will also help them be more willing to stick to their routine. Stay firm and patient, as it can take time for new habits to form. Over time, the routine should become a natural and comforting part of their evening.
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