If you’re a parent, you know the constant struggle: “Is my child sleeping enough?” From newborn feeds to preschooler bedtime battles, sleep always feels like a moving target.
But by understanding changing sleep needs, you can better support your child’s growth and your family’s well-being.
In this guide, you’ll find expert-backed sleep charts, practical tips, and strategies to manage sleep transitions and create the right environment — all rooted in the latest research and expert consensus. Let’s dive in!
Why Sleep Requirements Change by Age
Sleep isn’t just about closing eyes; it’s an essential part of brain development, physical growth, and emotional regulation. But why does the amount of sleep your child needs shift as they grow?
- Brain Development and Sleep Architecture: As highlighted by experts at the Cleveland Clinic, newborns spend more time in REM (dreaming) sleep, critical for brain wiring. As they grow, non-REM deep sleep increases, helping with learning and memory. The development of the baby's brain plays a key role in shaping sleep patterns and cycles, with sleep regressions and changes often reflecting periods of rapid brain growth.
- Physical Growth Spurts: According to CHOC Children’s Hospital, kids experience major growth spurts in infancy, toddlerhood, and puberty, all increasing sleep demands to fuel bone, muscle, and tissue development.
- Behavioral and Emotional Maturity: Experts at Huckleberry note that as children mature emotionally, they develop self-soothing abilities, which reduces night wakings and the need for less sleep.
- Individual Variation: While charts give you averages, parents should expect variations based on temperament, health, activity levels, and even family schedules, as pointed out by Caring for Kids. The number of hours of sleep needed can vary from child to child.
Child’s Sleep and Development
A child’s sleep is critically important for their physical growth, mental health, and overall development. According to the American Academy of Sleep Medicine, following a consistent sleep schedule helps ensure children get enough sleep for their age group.
Healthy sleep habits and regular routines support a child’s ability to learn, regulate emotions, and perform well academically. Research shows that children with stable sleep patterns are better equipped to handle stress and have improved attention spans. Parents play a key role in shaping these habits.
Parents can understand how mattresses impact sleep quality and overall health to make smarter sleep space choices for their children.
Complete Sleep Chart by Age
1. Newborn (0–3 Months)
- Total sleep: 14–17 hours/day
- Naps: Frequent, ~3–5 naps (30 min–2 hrs each)
- Night sleep: 8–9 hours total, but in short stretches
Newborn sleep is unique and unpredictable, with irregular sleep patterns and frequent waking.
Developmental Focus: Adjusting circadian rhythms, frequent feeding. A baby's sleep at this stage is closely tied to the need to eat often, as newborns wake frequently to feed.
Tips:
- Don’t expect a “schedule” yet; follow baby’s cues.
- Prioritize safe sleep (firm mattress, no loose bedding — see best bassinet mattresses).
Sample Daily Schedule:
- Morning nap (~9 AM)
- Midday nap (~12 PM)
- Afternoon nap (~3 PM)
- Evening catnap (~6 PM)
- Night sleep (~8–9 PM, waking for feeds)
What Parents Should Remember for Newborns
Feeding (eat) is a key part of the newborn's daily rhythm and is closely linked to the baby's sleep patterns.
Most children at this age need how much sleep they can get, including naps, without strict schedules. Focus on sleep duration and safe spaces free of soft items. Avoid stressing over patterns — just meet needs and prevent sleep deprivation. This stage is about patience, flexibility, and gentle rhythms.
Families navigating sleep deprivation or disorders can explore our mattress recommendations for sleep disorders to support better rest.
2. Infants (4–11 months)
- Total sleep: 12–15 hours/day
- Naps: 2–3 naps/day (1–2 hours each)
- Night sleep: 9–10 hours, with fewer night wakings
Developmental Focus: Sleep consolidation, reduced night feeds. Most babies begin to develop a more predictable baby's sleep schedule at this age, with regular naptime routines and longer stretches of night sleep.
Key Challenges:
- Sleep regressions (especially around 4 and 8–10 months)
- Separation anxiety
Sample Daily Schedule:
- Morning naptime (~9:30 AM)
- Afternoon naptime (~1 PM)
- Optional late naptime (~4 PM)
- Bedtime (~7–8 PM)
Essential Parent Insight for Infants
This baby's sleep schedule helps most babies get the rest they need and adapt to changes in their daily routine.
Understanding how much sleep infants need, including naps, is key to reducing sleep deprivation. Most children benefit from predictable routines and a safe sleep space free of soft items. Follow expert consensus statements on safe sleep, and help consolidate nighttime sleep with consistent naps and a calming bedtime.
For baby sleep setups, explore the best mini crib with mattress to ensure safe, supportive choices aligned with expert recommendations.
3. Toddlers (1–3 years)
- Total sleep: 11–14 hours/day
- Naps: Usually one nap (1–3 hours); most toddlers transition from multiple naps to one nap per day as part of their changing napping patterns
- Night sleep: 10–12 hours
Developmental Focus: Dropping the second nap, forming strong bedtime routines.
Challenges:
- Bedtime resistance
- Napping resistance, which can sometimes result in a crying baby as they adjust to new sleep patterns
- Night wakings due to fears or dreams
Sample Daily Schedule:
- Wake (~7 AM)
- One nap (~12:30–2:30 PM), reflecting the typical timing for toddlers
- Bedtime (~7:30–8 PM)
Bottom Line for Toddler Parents
Toddlers need 11–14 hours of sleep, including naps, though shifting to one nap. Prioritize how much sleep they get overall, and watch for sleep deprivation signs. Also, explore transitions in toddler nap schedules.
4. Preschoolers (3–5 years)
- Total sleep: 10–13 hours per 24 hours, including any daytime naps
- Naps: Daytime naps are still important for some preschoolers, but many children begin transitioning away from regular napping by age 5. Adjust bedtime as needed to maintain 10 to 13 hours of total sleep.
- Night sleep: 10–12 hours
Developmental Focus: Night fears, imaginative dreams, school readiness. Napping habits often change at this age, with many children naturally reducing or stopping daytime naps.
Challenges:
- Fear of the dark
- Increased independence pushback
- Adjusting to changes in napping routines
Sample Daily Schedule:
- Wake (~7 AM)
- Optional nap/quiet time (~1–2 PM)
- Bedtime (~7:30–8 PM)
Parent Takeaway for Preschoolers
Most children 3–5 need 10–13 hours of sleep, including optional naps. Stay aware of how much sleep your preschooler needs as naps fade. Keep soft items out of the bed, maintain routines, and address nighttime fears to protect sleep duration.
5. School-age (6–12 years)
- Total sleep: 9–12 hours/day
- Naps: None
- Night sleep: 9–11 hours
School-age children require more sleep than adults, as their developing bodies and minds need adequate rest to support growth, learning, and overall well-being.
Developmental Focus: Balancing academics, activities, and social time is essential for sleep children, as their unique sleep needs differ from those of other age groups.
Challenges:
- Homework and extracurricular pressures
- Screen time interfering with wind-down
Sample Daily Schedule:
- Wake (~7 AM)
- Homework, activities post-school
- Bedtime (~8:30–9 PM)
Refer to the Sleep Foundation’s guidelines for optimal school-night sleep hygiene.
Final Word for School-Age Kids
School-age children need 9–12 hours of sleep, even without naps. Many families underestimate how much sleep is needed. Avoid sleep deprivation by balancing school demands and screen time.
How to Use These Guidelines in Real Life
1. Adapt the Charts to Your Child: Not all 3-year-olds nap; not every 6-year-old handles a 9 PM bedtime. Focus on total hours of sleep across 24 hours by tracking both nighttime sleep and naps to ensure your child meets recommended guidelines.
2. Transitioning Between Ages: When you see signs (resisting naps, earlier wake-ups), it’s time to shift. Use a gradual approach — adjust by 15–30 minutes over days.
3. Handling “In-Between” Ages: If your child is stuck between toddler and preschooler sleep needs, offer quiet time in place of naps.
4. Align With School or Daycare Schedules: Coordinate home sleep times to match external routines, making transitions smoother. Ensuring your child feels comfortable and secure in their own room can also help them adjust to new schedules more easily.
5. Manage Travel or Disruptions: Stick to key anchors (bedtime, wake time) even when routines break down. Having an “emergency sleep plan” — like familiar comfort items or a travel white noise machine — helps.
If your child struggles with comfort, consider the best mattress overlay for back pain and pressure relief to improve sleep duration.
Creating Age-Appropriate Sleep Environments
Newborn to Infant:
- Firm mattress, no pillows or blankets
- Crib or bassinet in parents’ room (first 6–12 months per AAP)
- Swaddles or sleep sacks for warmth
- A restful environment helps sleep babies and supports healthy sleep patterns
Toddler to Preschooler:
- Transition to toddler or convertible crib (see best pack and play mattresses)
- Add comfort objects (soft toy, small blanket)
- Use nightlights to reduce dark fears
School-age Kids:
- Cool, dark, quiet room
- Comfortable mattress (see convertible crib mattresses)
- Tech-free bedroom before bed
Quick Checklist:
- Room at 68–72°F
- Dim lights 1 hour before bed
- Reduce noise with sound machines if needed
Key Takeaway: The right environment fosters growth in your child, supporting independent, safe sleep and promoting rest.
Also,Learn about mattress certifications and why they matter for your health when selecting safe sleep products for your child.
Baby Sleep and Nutrition
A baby’s sleep schedule is closely tied to their nutrition, especially in the first few months of life. Newborns need frequent nighttime feedings, which naturally disrupt their sleep patterns and lead to shorter stretches of sleep at night. As babies grow and their nutritional needs change, they gradually begin to sleep for longer stretches, and their sleep schedule becomes more predictable.
A full stomach can help babies sleep more soundly, so many parents find that including a feeding as part of the bedtime routine helps their baby learn to self-soothe and fall asleep independently. Over time, as nighttime feedings decrease, babies develop healthier sleep patterns and can settle themselves back to sleep if they wake up during the night.
Common Sleep Challenges by Age Group
Newborn Sleep: How Much?
- Problem: Day/night confusion
- Solution: Expose to natural daylight, keep nights quiet/dark.
- Problem: Frequent waking
- Solution: Feed on demand, but encourage self-soothing over time.
Infant Sleep Needs & Schedule
- Problem: Sleep regressions
- Solution: Stick to routines; avoid introducing new habits during regressions.
- Problem: Teething pain
- Solution: Use safe teething remedies before bed.
How Much Sleep Toddlers Need
- Problem: Bedtime resistance
- Solution: Offer choices (pajamas, story) to increase cooperation.
- Problem: Nap refusal
- Solution: Maintain quiet time even if naps drop.
Preschooler Sleep Needs
- Problem: Nightmares or fears
- Solution: Validate feelings; use nightlights or security items.
School-age Kids Sleep Needs
- Problem: Homework or activity overload
- Solution: Set boundaries; create tech-free wind-down time.
- Problem: Social stress or anxiety
- Solution: Open conversations; use relaxation tools like bedtime books.
Creating a Sleep Plan For your Kid to Fall Asleep Faster
Developing a sleep plan is a powerful way to help your child get enough sleep and build good sleep habits that last. A good sleep plan takes into account your child’s age, unique sleep needs, and any individual preferences or challenges. Begin by establishing a consistent sleep schedule and bedtime routine that suits your family's needs.
Your sleep plan should also include strategies for handling common sleep problems, such as sleep regressions, night terrors, or bedtime resistance. For example, if your child experiences a sleep regression, stick to your routine as much as possible and offer extra comfort as needed. If night terrors or other sleep issues arise, please address them calmly and consistently.
Discover what a mattress topper is and how it improves sleep for kids needing extra softness or support at different ages.
When to Adjust the Schedule
- Growth spurts or developmental leaps: Increased sleep needs, crankiness
- Seasonal time changes: Gradual bedtime shifts for daylight saving
- Life transitions: New siblings, moving, or school changes disrupt routines
- Signs of outgrowing schedule: Shorter naps, later sleep onset, early wakes
Key Takeaway:
Watch for behavioral cues and adjust sleep routines gradually. For those concerned about sleep quality or potential sleep apnea, consider reviewing top Sleep Apnea Monitor picks to improve your night's rest.
Sleep Medicine and Therapy
For some children, sleep problems go beyond what can be managed with routines and sleep plans. In these cases, sleep medicine and therapy can provide effective solutions. Sleep specialists are trained to identify and treat a range of sleep disorders, from insomnia and sleep apnea to restless leg syndrome and night terrors. They can work with parents to develop a personalized sleep plan tailored to the child’s specific needs.
Therapy can also help children overcome sleep problems by addressing underlying issues such as anxiety or behavioral challenges. In some cases, sleep medicine may be recommended to manage medical conditions that interfere with sleep.
While aimed at adults, the best mattress for sciatica guide offers insights into spinal alignment and child-friendly support.
Red Flags: When to Consult a Professional
While most sleep hiccups are normal, seek help if:
- Sleep disruptions persist beyond typical age norms
- Safety concerns arise (sleepwalking, apnea signs)
- Sleep struggles impact family function or a child’s well-being
Consider consulting a pediatric sleep specialist or your pediatrician.
Key Takeaway:
If you’re worried, trust your gut and reach out.
Bookmark this guide — your child’s sleep needs will evolve, and you’ll want to return as they grow. Share this resource with other parents, grandparents, or caregivers to help them navigate the tricky world of kids’ sleep, too!
Conclusion:
Understanding your child’s sleep needs by age can make a world of difference for their health, mood, and development.
By using the essential sleep chart and following expert tips, you can build routines that support better rest for your child and peace of mind for you.
Remember, every child is unique, so stay flexible and patient. Keep exploring, learning, and adjusting — because healthy sleep habits today create thriving, happy kids tomorrow.
FAQs
How much sleep should kids get by age?
Most children need varying sleep durations by age: newborns 14–17 hours, infants 12–15, toddlers 11–14, preschoolers 10–13, and school-age kids 9–12. Meeting these needs helps prevent sleep deprivation and supports healthy growth, learning, and emotional regulation.
Is 9pm too late for a 7-year-old bedtime?
For most 7-year-olds, bedtime ideally falls between 7:30–8:30 p.m. to ensure they get 9–12 hours of sleep. A 9 p.m. bedtime may be too late if wake-up time is early, leading to reduced sleep duration and potential sleep deprivation.
What is the 2-3-4 nap rule?
The 2-3-4 nap rule guides daytime sleep for babies taking two naps: 2 hours of wake time before the first nap, 3 hours before the second nap, and 4 hours before bedtime. It helps organize baby’s sleep schedule around natural sleep needs.
What is the 5-3-3 rule for sleep training?
The 5-3-3 rule for sleep training involves waiting 5 minutes before comforting a crying baby, then 3 more minutes if crying continues, and another 3 before returning. It’s a structured method to encourage self-soothing while respecting the baby’s sleep needs and cues.
REFERENCES:
CHOC Children’s. (n.d.). Age-by-age sleep tips for kids and teens [Handout]. Retrieved May 29, 2025, from https://health.choc.org/handout/age-by-age-sleep-tips-for-kids-and-teens/
Cleveland Clinic. (2023, February 21). Recommended amount of sleep for children. Retrieved May 29, 2025, from https://health.clevelandclinic.org/recommended-amount-of-sleep-for-children
Mitchell, S. (2024, February 2). Baby sleep schedule by age: Nap and sleep chart. Huckleberry. Retrieved May 29, 2025, from https://huckleberrycare.com/blog/baby-sleep-schedule-by-age-nap-and-sleep-chart
Canadian Paediatric Society. (2022). Healthy sleep for your baby and child. Caring for Kids. Retrieved May 29, 2025, from https://caringforkids.cps.ca/handouts/healthy living/healthy_sleep_for_your_baby_and_child
Parents Editors. (2023). Baby and children sleep chart. Parents. Retrieved May 29, 2025, from https://www.parents.com/baby/sleep/basics/baby-and-children-sleep-chart/
Sleep Foundation Editorial Team. (2023). How much sleep do we really need? Sleep Foundation. Retrieved May 29, 2025, from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
Leesa. (2023). Bedtime by age: The amount of sleep your child needs. Retrieved May 29, 2025, from https://www.leesa.com/article/bedtime-by-age
Dumaplin, C. (2024, March). Toddler nap schedules for 2, 3, and 4-year-olds. Taking Cara Babies. Retrieved May 29, 2025, from https://takingcarababies.com/toddler-nap-schedules-for-2-3-and-4-year-olds
