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How Much Sleep Do Kids Need?
Babies need 14 to 17 hours, kindergarten aged children need 10 to 13 hours, and teenagers typically need 8 to 10 hours of total sleep.
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Babies need 14 to 17 hours, kindergarten aged children need 10 to 13 hours, and teenagers typically need 8 to 10 hours of total sleep. These hours of sleep support growth and development during each stage of childhood. Parents pay attention to their children’s sleeping patterns because regular sleep influences memory, mood, learning, and overall well-being.
Kids need recommended hours of sleep based on age, and this requirement shifts as the sleep cycle evolves from early infancy through adolescence. The progression across age groups helps the household set a regular sleep routine that encourages stable attention and healthy development. This pattern is important because enough sleep reduces grogginess and irritability due to insufficient rest.
Here are the recommended sleeping hours for kids of various ages:
Toddlers and infants need over 12 hours of sleep every day, while teenagers and school aged kids usually manage with 8 to 12 hours of sleep. Sleeping hours vary depending on age because each stage of development depends on different amounts of rest. For example, newborns often reach 17 hours of total sleep in a regular sleep schedule, while a teenager typically settles at 8 hours. These differences show how enough sleep supports attention, mood, and well-being as children grow.
Newborns need 14 to 17 hours of total sleep within a full day, and this often appears in short cycles spread across both day and night. Newborn sleep includes frequent periods of light sleep and REM (rapid eye movement) sleep because the sleep cycle has not matured. Babies may sleep for long stretches, and they are often woken after three to four hours for feeding until healthy weight gain is noticed. This amount of sleep supports early brain development, organ growth, and memory formation during a stage where rapid physical change depends on extended rest.
Infants need 12 to 16 hours of total sleep, including multiple naps during the day. This amount of sleep appears as longer nighttime stretches because the sleep cycle becomes more stable during infancy. Infants can move between stages of sleep more smoothly than newborns, although light sleep remains common during early months. A regular routine helps infants settle more easily, and this pattern supports attention, mood control, and memory as development continues. Infants require this range of sleep because the brain strengthens neural connections quickly at this age, and adequate rest supports learning, sensory growth, and healthy physical growth.
Toddlers typically need 11 to 14 hours of total sleep, including one or two naps during the day. Their sleep becomes more predictable as the sleep cycle continues to develop, and nighttime stretches grow longer. Toddlers may often move through light sleep, which leads to brief waking periods, but most settle again once a steady routine is set. Enough sleep during this stage supports attention spans, behaviour regulation, and early learning as activity levels increase. Toddlers require this amount of sleep because rapid physical growth, language development, and motor skill expansion during this stage requires rest.
Preschoolers need 10 to 13 hours of total sleep each day, and this may include a short daytime nap. Their sleep becomes more consistent than toddlers because the sleep cycle is more developed, and most children can stay asleep for longer stretches. Light sleep still appears, but many preschoolers settle again quickly. Enough sleep supports attention, memory, and early learning during a stage when social activity and physical play increase. Preschoolers require this range of sleep because the brain continues to refine language skills, problem solving, and emotional control, all of which depend on proper rest.
School aged kids need 9 to 12 hours of sleep, and this usually appears as one long nighttime stretch. They have more stable sleep patterns because the sleep cycle is fully developed, although light sleep can still wake them up at times. Children of these ages settle well with a regular routine, especially when school schedules demand consistent bedtime. Enough sleep supports attention, memory, and learning during a period when academic demands and daily activities increase. Parents can help children get sufficient sleep by creating a bedtime routine and managing after school activities to keep evenings calm.
Teenagers need 8 to 10 hours of sleep every day, and this can be difficult to maintain because of increased school demands and extracurricular activities. Their sleep patterns shift due to puberty, which makes it harder for many teens to fall asleep early. Screen time, social engagements, and high activity levels can also disrupt regular rest. Enough sleep supports attention, memory, and emotional balance during this stage of rapid development. Parents can help teenagers by limiting device use at least one hour before bedtime, setting a steady homework schedule, and encouraging a fixed lights out time.
Child sleep chart by age:
| Age Group | Recommended Sleep Hours | What These Hours Support |
| Newborns (0 to 3 months) | 14 to 17 hours | Early brain growth, organ development, formation of basic memory pathways |
| Infants (4 to 12 months) | 12 to 16 hours (with naps) | Neural connection strengthening, sensory development, physical growth |
| Toddlers (1 to 2 years) | 11 to 14 hours (with naps) | Language development, motor skill growth, behaviour regulation |
| Preschoolers (3 to 5 years) | 10 to 13 hours | Learning readiness, emotional control, social skill development |
| School aged kids (6 to 12 years) | 9 to 12 hours | Academic focus, memory, stable mood and cognitive growth |
| Teenagers (13 to 18 years) | 8 to 10 hours | Emotional balance, problem solving, physical development during puberty |
Adequate sleep supports physical growth, memory, emotional balance, and daily behaviour. It influences how children learn, how their bodies develop, and how well they manage routine demands. Regular sleep helps maintain attention during daytime tasks and keeps the body prepared for steady development. These benefits shape daily well-being throughout all stages of childhood and form skills that carry into adulthood, improving long term quality of life.
Proper sleep gives the body the time it needs to repair tissues, build muscle, and strengthen the immune system. Growth hormone activity increases during deeper stages of sleep, which helps children maintain healthy weight, bone growth, and overall physical strength. Regular rest also supports energy levels needed for daily activity. Sufficient sleep reduces common problems such as frequent illness and slow recovery by supporting immune function. This link between sleep and growth makes daily rest an important factor in a child’s long term physical health.
Cognitive development depends on sleep because the brain uses this time to organise new information, reinforce memory, and prepare for the next day’s learning demands. Well rested children show longer attention spans, better concentration, and improved problem solving abilities. Sleep also steadies emotional responses by supporting stable brain activity in areas linked to mood control. A predictable routine allows the brain to complete these processes without disruption. This relationship between sleep, learning ability, and emotional stability makes sleep a key factor in a child’s healthy development.
Steady sleep patterns help children manage behaviour, follow instructions, and respond calmly to daily challenges. Without enough rest, irritability, impulsive actions, and difficulty staying focused become more common. Adequate sleep supports the brain regions that guide self control and stress management, which helps children handle social situations more smoothly and maintain steady behaviour at home and school. A consistent bedtime schedule reduces common issues linked to overtiredness. This connection between daily rest and mental steadiness shows that sleep is an important part of healthy behavioural development.
Parents can support healthy sleep by creating the right sleep environment, reducing screen use in evenings, keeping routines steady, and encouraging daytime activity. These steps help children settle faster and sleep more steadily across different stages of development. Key ways to support your child in getting healthy sleep are as follows:
A sleep friendly environment requires complete darkness or soft lighting, a cool room ( 16°C to 20°C), and reduced noise to help children settle and stay comfortable through the night. An organised space with minimal clutter limits distractions and helps kids associate the area with rest. Parents can improve sleep quality by choosing comfortable kids’ beds with the right mattress firmness, supportive bed structure, and breathable fabrics, all of which help maintain steady and predictable sleep.
Avoiding screens for one hour before sleeping prevents disruption of the natural sleep cycle because bright light delays melatonin release, which prepares the body for rest. Tablets, phones, and televisions also stimulate attention, which makes it harder for children to settle. 1 in 3 adolescents sleep less than recommended, partly due to evening screen habits. A quiet hour without screens gives the brain time to slow down. Reading, drawing, solving simple puzzles, or arranging toys during this period supports an easier transition to sleep.
A consistent bedtime routine helps the body recognise when it is time to rest. Steps such as washing, brushing teeth, not eating for 2-3 hours before bed, choosing clothes for the next day, and reading a story create a predictable sequence that prepares the mind for rest. Regular timing reduces evening stress and supports a calmer shift from activity to sleep. Over time, this pattern strengthens the link between routine and relaxation, which helps children fall asleep more easily.
Daytime activities and outdoor sports increase physical effort, which raises the body’s need for rest at night. Active play reduces excess energy and lowers evening restlessness, which makes it easier for children to sleep once the bedtime routine begins. It also improves coordination, confidence, and mood, which contribute to a calmer evening routine. These combined effects help the body shift naturally toward sleep and create a smoother transition from daytime activity to nighttime rest.
Parents often face common sleep challenges such as difficulty in maintaining routines, a child’s resistance to naps, or frequent night wakings. These issues can appear at different ages and may disrupt both the child’s rest and the household’s schedule. CDC findings show that nearly 35% percent of children aged 4 months to 17 years do not sleep enough, which makes these challenges important to address early. Upcoming sections explain these challenges and recommend tips to minimise them:
Many parents struggle to set a consistent bedtime routine because of household tasks and shifting schedules. Children may also refuse to wind down. For example, a child may alternate between toys and television, keeping their brain too alert to sleep. Following a pattern of activities like washing, changing clothes, brushing teeth, and reading a short story can prepare the mind for rest. A predictable sequence supports easier settling and helps the child fall asleep quickly.
Toddlers often resist naps because they prefer active play even when tired. A toddler may refuse to lie down because they want to continue building with blocks. High energy levels and growing independence can also delay rest. A quiet space with dim lighting and fewer distractions helps the child slow down, and a simple wind down activity like reading creates a smoother shift to napping. A predictable nap time prevents overtiredness and leads to calmer evenings.
Night wakings are common among infants and young children because they cycle through light sleep more frequently. Hunger, discomfort, or small temperature changes can interrupt rest. For example, a child may wake when their blanket shifts and the room feels colder. A steady routine, comfortable sleep environment, and predictable dinner schedule reduce these disruptions. Gentle reassurance helps the child settle again without creating habits that interrupt future sleep. Over time, this approach supports longer, more peaceful nighttime stretches.
Growing imagination can lead to bedtime fears, and overstimulating days may cause vivid nightmares in school-aged kids. For instance, a kid may wake up suddenly after dreaming about a loud, evil character from a cartoon watched earlier. A calm bedtime routine and a dim night light help create a sense of safety. Discussing your child’s fears during daytime hours can reduce nighttime worry. Comforting the child after a nightmare and calmly guiding them back to bed supports emotional security at night.
Sleep regression is a temporary period when a child’s sleep becomes disrupted during developmental change. These phases often appear when new skills interfere with usual sleep patterns. For example, a baby who has just learned to stand may pull up in the crib repeatedly instead of lying down. Teething, growth spurts, illnesses, and changes in daily rhythm can add to the disruption. Keeping bedtime steps consistent and offering calm reassurance at the end of the day helps minimise the effects and supports a gradual return to sleep.
Healthy sleep can be strengthened by setting predictable routines, designing the bedroom environment, and preparing the body and mind for rest in the hours before bedtime. These steps help children settle more easily and maintain steady sleep through the night.
Ways to ensure healthy sleep for your child:
A 5-year-old should go to bed between 7 PM and 8 PM, depending on the morning wake time. They need 10 to 13 hours of sleep, so if your child must wake early for kindergarten, count backward by the full sleep window to find the right bedtime. For example, if wake time is 8 AM, aim for a bedtime between 7 PM and 8 PM to meet the recommended hours of sleep needed by age.
Newborns can sleep for 14 to 17 hours or even more because rapid physical and brain development occurs during this stage, and it depends on long periods of rest and feeding. This amount of sleep helps the body form basic neural pathways and stabilise feeding and breathing rhythms. They also sleep in short stretches across day and night because their sleep cycle is not yet mature.
An infant can sleep with a blanket after turning 12 months, but it is safer to wait until the child is closer to 18 months. At this age, they can move freely, roll in both directions, and adjust their position if the blanket shifts. Before 12 months, the sleep space should remain free of loose bedding. Until then, a wearable blanket or sleep sack must be used.
A 3-year-old needs 10 to 13 hours of sleep, including daytime naps. These long hours of sleep support language development, memory, and emotional balance.
A kid’s sleep schedule must meet the recommended hours of sleep needed by age, which range from 14 to 17 hours for newborns, 12 to 16 hours for infants, 11 to 14 hours for toddlers, 10 to 13 hours for preschoolers, 9 to 12 hours for school aged kids, and 8 to 10 hours for teenagers. A schedule that follows these ranges helps regulate the sleep cycle, supports growth in their developmental stages, and improves daytime focus.
Kyle Kane
Owner
Kyle Kane is Co-Owner of MK Furnishings, a family-run business based in UK that specializes in high-quality custom kids’ bunk beds, including triple, double, single, and themed designs. Since launching the company in 2016 alongside his brother-in-law, Kyle has helped deliver and assemble thousands of beds across the UK, Ireland, and beyond. Focused on customer satisfaction, Kyle leads a hardworking team that handles every step from ordering to delivery ensuring a smooth and professional service. His commitment to quality craftsmanship and reliable support has earned MK Furnishings a strong reputation and growing customer base throughout the region.
Babies need 14 to 17 hours, kindergarten aged children need 10 to 13 hours, and teenagers typically need 8 to 10 hours of total sleep.
A mattress should be changed typically anywhere between 6 to 10 years, depending on the mattress type, quality, total usage, and the consistency of the
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