The Science of Sleep: How Much Sleep Does Your Child Really Need?
One of the most common questions I hear from parents is, “How much sleep does my child really need?” As a baby and toddler sleep coach, I’ve found that understanding sleep needs can be confusing, especially when different sources offer conflicting advice. In this article, I’ll explore the science behind sleep and break down how much sleep your newborn, toddler, infant or preschooler actually needs at every stage of their development. By understanding your child’s sleep requirements, you’ll be better equipped to create routines and conditions that support their growth and well-being.
The Importance of Sleep for Your Child’s Development
For a long time sleep was misunderstood – we used to think that sleep was simply about rest. But sleep science has progressed leaps and bounds since then and has proven that sleep isn’t just about rest. Sleep is a physiological state during which the brain remains highly active and is crucial for your child's physical, emotional, and cognitive development. During sleep, the body goes through several stages, each with its own benefits. Deep sleep helps with physical repair and growth, while REM (rapid eye movement) sleep is important for brain development, memory consolidation, and emotional processing.
A child who gets adequate sleep is more focused, creative, calm, and able to regulate their emotions. On the flip side, sleep deprivation can lead to mood swings, trouble focusing, and even behavioral issues. That’s why knowing how much sleep your child needs is critical for their overall well-being and development.
Recommended Amount of Sleep by Age
Every child is unique, and their sleep needs may vary slightly. However, general sleep guidelines based on age can help you determine how much sleep your child needs.
Newborns (0-3 months): 14 to 17 hours per day
Newborns need the most sleep, typically between 14 to 17 hours a day. However, their sleep isn’t usually consolidated, meaning they’ll wake frequently throughout the night and day for feedings. At this stage, it’s normal for their sleep patterns to be irregular and the hours to be randomly spread throughout the day and night.
Infants (4-12 months): 12 to 15 hours per day
As your baby grows, their sleep needs will start to consolidate, but they still require a lot of rest—about 12 to 15 hours of sleep each day. This total includes nighttime sleep as well as naps. Around 6 months, many infants start sleeping for longer stretches at night, though they may still wake for feedings. Night-time should become more stable with a solid 10 to 12 hours in total and total nap time reducing every month.
Toddlers (1-2 years): 11 to 14 hours per day
Toddlers generally need 11 to 14 hours of sleep per day, with naps still being a regular part of their day. At this age, many toddlers will start to resist bedtime as they become more aware of their surroundings with a strong desire for independence (don’t we just know it!), but maintaining a consistent bedtime routine can help ensure that they get the rest they need. It is vitally important that night-time sleep remains at 10 to 12 hours and nap time is adjusted as necessary.
Preschoolers (3-5 years): 10 to 13 hours per day
Preschoolers should aim for 10 to 13 hours of sleep per day. At this stage, your child may begin to transition away from daytime naps, but rest is still critical for their development. Keeping a consistent bedtime and wake time can help your preschooler get the sleep they need to support their learning and growing bodies. If your little one is getting all their sleep at night then it is also advisable that they still take a restful moment during the day, even if they do not sleep then; this could be lying on the couch, reading, listening to relaxing music, or going for a stroll with you in a pram.
School-Age Children (6-12 years): 9 to 12 hours per day
School-age children need about 9 to 12 hours of sleep each night. During these years, extracurricular activities, homework, and screen time can start to interfere with sleep. It’s important to maintain healthy sleep habits and prioritize sleep to support your child’s cognitive development and overall health. A consistent sleep routine remains a key aspect of sleep during this age.
Signs Your Child Isn’t Getting Enough Sleep
Even with these guidelines, it can sometimes be difficult to tell whether your child is getting the right amount of sleep. I’ve found that children who are sleep-deprived (even a little bit) often show tell-telling signs that parents can watch for.
Moodiness and Irritability
If your child seems more irritable, emotional, or moody than usual, they may not be getting enough sleep. Sleep-deprived children often have trouble regulating their emotions, leading to tantrums, outbursts, or increased sensitivity to events that do not usually trigger them.
Difficulty Focusing
Lack of sleep can impact a child’s ability to concentrate, remember information, and perform well in school. If your child is struggling to stay focused, forgetting things more often, or having a hard time completing tasks, they may be overtired.
Waking Up Early or Frequently
Waking up frequently during the night or waking up too early in the morning can be signs that your child isn’t getting sufficient sleep. If this becomes a regular pattern, it’s worth reviewing their sleep environment, day schedule, and routines to help them achieve better rest. You can also check out my Night Wakings guide here to help with tips to reduce night wakings.
How to Support Your Child’s Sleep Needs
Now that you understand how much sleep your child needs and why, the next step is making sure they’re set up for success. Here are a few strategies I use to support healthy sleep in children.
Create a Consistent Sleep Routine
One of the most effective ways to ensure your child is getting enough sleep is by establishing a consistent sleep routine. This routine should include calming activities like reading, bathing, and listening to soothing music. Sticking to the same bedtime and wake time each day helps regulate your child’s internal clock, for example. I’ve written a helpful guide here that you can use to create a healthy sleep routine.
Encourage Daytime Activity
Physical activity during the day helps tire children out and promotes better sleep at night. Make sure your child has plenty of opportunities to be active, whether it’s through outdoor play, sports, or even family walks.
Have the correct combination between daytime and night time sleep
Finding the balance between daytime and nighttime sleep is crucial in helping your child to sleep better. A child has a sleep need of a total number of hours within a 24 hour window, with the majority being consumed at night and the rest splitting up over daytime naps. Understanding how to split this up and manage daytime sleep will have a huge impact on their quality and amount of sleep.
Ensure Good Nutrition
By ensuring your child has good eating habits and nutrition you are helping them to get better sleep. If a child is well fed and not hungry they are able to sleep for longer at night which increases the quality of their sleep overall. Good nutrition also allows your child to be more active when awake which can in turn also improve sleep.
Adjust Sleep Schedules Gradually
If your child needs to adjust their sleep schedule (such as for the start of school or after a vacation), do so gradually by shifting their bedtime by 15 minutes each night. Sudden changes to their sleep schedule can disrupt their body clock (or in scientific terms, circadian rhythm), making it harder for them to fall asleep and wake up at the right times.
Key Takeaways
Getting the right amount of sleep is crucial for your child’s physical and mental well-being. By understanding their sleep needs based on age, and recognizing signs of sleep deprivation, you can support them with healthy sleep habits which will ensure that they’re set up for success. Establishing consistent routines, ensuring they get great nutrition, and promoting daytime activity will go a long way in helping your child achieve the sleep they need to thrive.
Frequently Asked Questions
How much sleep does my toddler need?
Toddlers (1-2 years old) typically need 11 to 14 hours of sleep each day, including naps.
What can I do if my child isn’t getting enough sleep?
If your child isn’t getting enough sleep, focus on creating a consistent sleep routine, ensuring they get good nutrition, and checking that they are getting plenty of physical activity during the day. You should also have a look at their daytime schedule, including naps and awake windows, to ensure that this is conducive to good sleep within the entire 24-hour window.
