It’s no secret that we all love our sleep. Time spent resting — whether we allow ourselves the pleasure or not — is crucial for our daily functioning and wellbeing.
And while we relish the hour that we get to slip under the covers as adults, nothing is more dreaded as a child than bedtime.
But kids need sleep just like the rest of us.
“Newborns are basically professional sleepers,” Amanda DeLuca, Certified Pediatric Consultant and founder of Riley told TODAY.com. “As babies grow, their total sleep needs gradually drop, and you’ll typically see more consolidated nighttime sleep by around 4 to 6 months [old]. By the time your baby hits their first birthday, most are clocking around 11 to 14 hours total, with one or two naps during the day.”
Why Kids Need Sleep
The sleep expert says getting shut-eye is more than just rest — it is also active work for the body and brain. To that end, it supports memory and learning, growth, emotional regulation and immune health.
After all, “Sleep truly is the best medicine,” Dr. Vaishal Shah told Cleveland Clinic, adding that “it’s free, has no detrimental side effects and requires no prior authorization from your insurance company.”
DeLuca says that, generally, if your kid is healthy and occasionally sleeps more than recommended, their body will likely self-regulate. “Occasional long naps or sleep-ins usually mean their body needed extra rest — maybe after a growth spurt, illness or busy week. For infants and toddlers especially, there’s almost no such thing as ‘too much’ sleep, unless it starts interfering with feeding or nighttime rest,” she says.
However, if they are consistently sleeping much longer than age-appropriate averages, and they still seem tired throughout the day, she recommends a check-in with your pediatrician.
Sleep Amounts For Different Ages
It is important to note that kids need different amounts of sleep at various stages. Sleep fuels both physical and neurological growth, DeLuca says.
Babies, for instance, have brains that are “wiring millions of connections every day,” which means they need a large amount of what DeLuca calls “restorative sleep.” But, as kids get older, she adds, their bodies and brains mature and allow them to handle longer stretches of time awake.
“Think of it as your child’s sleep needs gradually syncing with their developmental stage: the younger they are, the more intensive the growth and learning, and the more sleep they need to process it all.”
Here is approximately how much sleep your child needs at every stage — and what could happen if they don’t get enough — according to DeLuca and data from the American Academy of Sleep Medicine.
Newborns (0 to 4 months):
Most need 14 to 17 hours of total sleep across a 24-hour period. DeLuca says those hours rarely come in long stretches.
The expert says a common myth is that fewer hours of daytime sleep for newborns and babies means better sleep during the night. In reality, she says, “the opposite is true!”
Additionally, too little sleep can negatively impact parents as well as babie. “Overtired babies can be fussier, harder to settle, and wake more often overnight,” DeLuca says. The same is true for toddlers.
Toddlers (1 to 3 years):
This age group needs around 11 to 14 hours total including naps.
Most toddlers transition to one nap per day somewhere between 15 and 18 months old.
Preschoolers (3 to 5 years):
About 10 to 13 hours is recommended, often dropping naps entirely by 4 to 5 years old.
If this group — as well as school age kids — doesn’t get enough sleep, you might notice more meltdowns, hyperactivity or difficulty focusing. Without sufficient sleep, kids in these age groups may actually look “wired” rather than tired, so that’s something to keep an eye out for.
School-age kids (6 to 10 years):
Around nine to 12 hours of overnight sleep is recommended.
Their bodies are growing fast, and this is when consistent bedtime routines really help.
Pre-teens (11 to 12 years):
They still need nine to 11 hours a night, even if they insist they’re “too old” for early bedtimes.
Sleep-deprived adolescents often struggle with mood swings, low motivation and academic challenges.
Teens (13 to 18 years):
Most need eight to 10 hours of sleep, though the natural shift in their circadian rhythm makes them want to stay up late and sleep in. Just remember: It’s biology, not rebellion!
However, it’s crucial to help them get the shut-eye they need. In teens, chronic lack of sleep has been linked to anxiety and depression.
4 Tips for Parents When it Comes to Their Child’s Sleep:
- Sleep needs change frequently. Just when you’ve found your rhythm, a nap drops or bedtime shifts — it’s all part of the process.
- Sleep hygiene matters more as kids age. Dim lights, predictable routines, and limited screen time before bed go a long way.
- Follow the child, not the chart. Averages are great guides, but every child’s needs are unique. The goal is a well-rested, happy kid, not hitting an exact number of hours.
- Parents count, too. Supporting your child’s sleep often means protecting your own, and that’s not selfish — it’s smart.
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