If your house is anything like mine, bedtime tends to get a little more relaxed during the summer. Then August rolls around, school starts looming, and suddenly everyone's trying to figure out how to get back on schedule.
The good news? You don't have to guess. Use our interactive sleep guide below to see how much sleep kids need at every age and whether your child's current schedule is on track.
Why Sleep Matters Even More During the School Year
Getting enough sleep doesn't just make mornings a little easier. Well-rested kids are generally better able to pay attention in class, learn new information, regulate their emotions, and stay physically healthy. That's one reason many parents start adjusting bedtimes a week or two before school begins.
The recommended amount changes quite a bit as kids grow. And for babies, toddlers, and preschoolers, daytime naps count toward the daily total.
| Age | Recommended Sleep |
|---|---|
| Newborn: 0–3 months | 14–17 hours per day |
| Infant: 4–12 months | 12–16 hours, including naps |
| Toddler: 1–2 years | 11–14 hours, including naps |
| Preschooler: 3–5 years | 10–13 hours, including naps |
| School age: 6–12 years | 9–12 hours |
| Teen: 13–18 years | 8–10 hours |
These are general guidelines, not a pass-or-fail test. Kids are different, and one child may naturally need more sleep than another. What matters most is whether your child regularly gets restful sleep and seems alert and able to function during the day.
Why Is Sleep So Important for Kids?
Sleep is doing a lot more than giving parents a few quiet hours at the end of the night. A good deal of children’s brain growth and development happens while they sleep.
Kids who consistently get enough sleep tend to pay attention better, learn more easily, manage their emotions, and get sick less often.
And yes, sleep can absolutely affect moods. Any parent who has watched a tired toddler fall apart because their banana broke already knows that one.
Does Nap Time Count?
Yes. For babies and younger children, naps count as part of their recommended daily total. They're not extra sleep on top of it.
Newborns usually sleep in shorter stretches throughout both the day and night, so a traditional bedtime does not tell you much about their total sleep. Infants and toddlers may also get a significant portion of their daily sleep through naps.
Many children stop napping sometime during the preschool years, although there is no exact age when every child should drop a nap. One child may happily nap at age 4, while another gives it up much earlier. If skipping a nap leads to a rough evening, an earlier bedtime may help.
Signs Your Child May Not Be Getting Enough Sleep
A tired child does not always look sleepy. Sometimes they look cranky, unfocused, emotional, or even unusually energetic.
Possible signs that your child is not getting enough good-quality sleep include:
- Having a hard time waking up most mornings
- Frequently falling asleep in the car or at unexpected times
- Struggling to concentrate or remember things
- Being unusually irritable, emotional, or impulsive
- Needing to “catch up” by sleeping much later on weekends
- Having trouble falling asleep or waking repeatedly overnight
- Still seeming tired after getting the recommended number of hours
A single late night is not usually a reason to panic. Look for patterns rather than judging your child’s sleep based on one rough bedtime, vacation week, illness, or sleepover.
Simple Ways to Help Kids Sleep Better
There is no bedtime routine that works perfectly for every family. Still, a few basic habits can make falling asleep a little easier:
Keep bedtime and wake-up time fairly consistent
Try to keep bedtime and wake-up time fairly steady from one day to the next, weekends included — it doesn't need to happen at the exact same minute to help. A simple wind-down routine works wonders too: A bath, pajamas, brushing teeth, maybe a book or some quiet music to signal the day is ending. It doesn't need to be elaborate. Honestly, the simpler it is, the easier it is to actually stick with.
Turn screens off before bed
The CDC recommends turning off electronic devices at least 30 minutes before bedtime. For a child who has trouble settling down, giving phones, tablets, video games, and television a longer break may help.
Make the bedroom comfortable for sleep
A quiet, relaxing room kept at a comfortable, cooler temperature can make it easier to sleep. A night-light or comfort item may help children who are nervous in the dark.
Build movement into the day
Regular physical activity can support better sleep. Just try not to schedule the most exciting or high-energy activity right before bedtime.
When Should I Talk to My Child’s Doctor?
Bring up sleep with your child’s healthcare provider if your child regularly has trouble falling or staying asleep, is very sleepy during the day, snores loudly, pauses or gasps while breathing, or has nighttime behaviors that concern you.
It is also worth checking in if your child regularly sleeps much less or much more than the recommended range. A healthcare provider can help determine whether it is simply your child’s natural pattern or whether something else may be affecting their sleep.
Frequently Asked Questions About Kids and Sleep
How much sleep does a 1-year-old need?
Children ages 1 to 2 generally need 11 to 14 hours of sleep during each 24-hour period. That total includes naps.
How much sleep does a 3-year-old need?
Children ages 3 to 5 generally need 10 to 13 hours of sleep per day, including naps. Some 3-year-olds still nap regularly, while others may begin needing less daytime sleep.
How much sleep does a 7-year-old need?
Children ages 6 to 12 generally need 9 to 12 hours of sleep each day. A 7-year-old who must wake at 7 a.m., for example, would need to be asleep between approximately 7 and 10 p.m. to fall within that range.
How much sleep does a teenager need?
Teens ages 13 to 18 generally need 8 to 10 hours of sleep per day. Their natural sleep rhythms often shift later during adolescence, which can make early school mornings especially difficult.
Can a child get too much sleep?
Occasionally sleeping longer after an illness, a busy week, or a late night is not unusual. But if your child is regularly sleeping a lot more than the recommended range, especially along with daytime tiredness or a noticeable change in behavior, it's worth mentioning to their healthcare provider.
Does time in bed count as sleep?
Not exactly. The recommendations refer to time actually spent sleeping, not the time between getting into bed and getting out the next morning. If your child usually needs 20 or 30 minutes to fall asleep, keep that in mind when choosing a bedtime.
One last reminder: This tool is meant to give families a helpful starting point, not one more thing to feel guilty about. Some children are naturally easier sleepers than others. Look at the overall pattern, pay attention to how your child feels and functions during the day, and talk with their healthcare provider when something does not seem right.
Sources
- Centers for Disease Control and Prevention: About Sleep
- American Academy of Sleep Medicine: Recommended Amount of Sleep for Pediatric Populations
- Harvard Medicine Magazine: A Child’s Need for Sleep
- American Pediatrics: How Much Sleep Does My Child Need?
This article and calculator provide general educational information and are not substitutes for personalized medical advice, diagnosis, or treatment.
AI helped organize research and draft portions of this article, but facts and content were reviewed by the real moms on the Macaroni KID editorial team before publication.
