How Much Sleep Do Kids Need? Age-Appropriate Bedtimes for Kids

Sleep plays a critical role in your child’s development and well-being. But how much sleep do kids need? Establishing good sleep habits from birth makes for a happy and healthy child.

In this article, you’ll learn why sleep is important for kids, how many hours of sleep your child should be getting per night, and what you can do to help them develop healthy sleeping habits.

Why Sleep is Important for Kids

A child’s sleeping habits significantly impact their mental and physical health. During sleep, the body releases growth hormones, which are critical to a child’s development [*]. When children lack sleep, growth hormone levels drop, which can affect brain development, cognition, and memory.

Sleep can also affect a child’s emotional regulation. Well-rested kids are often in better moods and less prone to having meltdowns. By comparison, children who don’t get adequate sleep are more hyperactive, impulsive, and cranky.

Sleep affects mental health. As sleep problems progress into early adolescence, children become more prone to developing anxiety and depression [*].

Sleep—or a lack thereof—also influences a child’s ability to learn and perform academically. When children lack sleep, they struggle to concentrate, solve problems, and retain information. One survey found that 24% of teenagers who lacked sleep saw a significant dip in their academic performance [*].

How Much Sleep Do Kids Need?

How much sleep kids need depends on their age, activity levels, and health needs. Below is a rough guide of a child’s sleep requirements according to their age.

Newborns (0-3 months)

Average sleep: 11 to 17 hours daily

Newborns spend most of their time asleep, though they don’t adhere to any sleep schedule yet [*]. Newborn circadian rhythms are irregular because they aren’t yet synchronized with the 24-hour cycle. Because a newborn’s sleep habits vary significantly, there isn’t a standard recommendation for how long they should sleep.

Infants (4-11 months)

Average sleep: 12 to 16 hours daily, including naps

After about three months, babies start to understand the difference between night and day. They’ll start getting into a sleep rhythm and may sleep between six and eight hours per night. The rest of their sleep time is during naps.

Toddlers (1-2 years old)

Average sleep: 11 to 14 hours daily, including naps

As toddlers start becoming familiar with your routine, they’ll sleep longer throughout the night and have fewer naps. At this age, toddlers are learning boundaries and can benefit from a routine.

Preschoolers (3-5 years old)

Average sleep: 10 to 13 hours daily, with occasional naps

Preschool-aged children get all their sleep during the night and are no longer as privy to naps. However, they may take the occasional nap every few days.

While your child may not be keen on a nap, it’s best to give them time throughout the day to take a break and recharge.

School-aged (6-13 years old)

Average sleep: 9 to 12 hours daily

As your child starts elementary school, learning will become the priority. Thus, getting adequate sleep will be beneficial to their school journey. When school-aged children don’t get enough sleep, they may struggle to concentrate and fall behind on schoolwork.

Teens (14-17 years old)

Average sleep: 8 to 10 hours daily

Teenagers are notoriously sleep-deprived, especially when they have a lot on their plates. If you have a teenager engaged in extracurricular activities and social gatherings while keeping up with chores and school work, you can expect that they might not get enough sleep.

Age Appropriate Bedtimes for Kids

Proper sleep is critical for healthy development. Below are some general guidelines for setting appropriate bedtimes for your child.

Toddlers (1-2 years old)

Optimal bedtime: 7:00 - 7:30 pm

As toddlers require about 12 hours of sleep per night, it’s best to start developing a predictable routine for them. For example, your child might know it’s time to get ready for bed when you take them for a bath, brush their teeth, and read a bedtime story.

Preschoolers (3-5 years old)

Optimal bedtime: 7:00 - 8:00 pm

By preschool age, children will fall into a rhythm with their bedtime routine. Start their routine between 30 and 60 minutes before their actual bedtime to give them time to wind down. If your child has a tablet or gets screen time, turn it off at least an hour before bedtime.

School-aged (6-13 years old)

Optimal bedtime: 8:00 - 9:30 pm

Your school-aged child’s bedtime will depend on when they wake up. For example, if your child gets up at 7:00 am for school, an appropriate bedtime would be 9:00 pm. While older and developing new interests, school-aged children can still benefit from a consistent routine.

Develop a wind-down period before bed free of screens. Spend one-on-one time with your child chatting or reading.

Teens (14-17 years old)

Optimal bedtime: 9:00 - 10:30 pm

As children enter their teenage years, they may find it more difficult to establish bedtime routines because of hormones and other biological shifts. While teenagers may be resistant, it can pay off for a parent to set healthy boundaries regarding screen time and encourage good sleep hygiene.

Encourage your child to put their screens away an hour before bedtime and substitute scrolling for reading or listening to calming music.

Signs Your Child is Not Getting Enough Sleep

Insufficient sleep can significantly impact your child’s daily routines. Signs your child might not be getting enough sleep include the following:

• High irritability and short temper
• Problems focusing or paying attention
• Falling asleep at school and during other activities
• Trouble getting out of bed in the morning
• Decreased social energy
• Taking frequent naps past “napping age”
• Inability to fall and stay asleep
• General fatigue throughout the day

Bedtime Tips for Kids

While it’s normal for kids to struggle to get a good night’s sleep every so often, there are things you can do to improve their sleep hygiene. Here are some tips.

Establish a consistent bedtime routine

Establishing a consistent bedtime routine keeps things predictable and mentally prepares your child for bed. Experiment with different bedtime habits, such as reading a book, listening to calming music, or practicing meditation.

Create a calming environment

Too many distractions can make it difficult for a child to fall asleep. Create a calming environment by limiting stimulation. Limit bright lights and find ways to make your child more comfortable, such as giving them earplugs or a sleep mask.

Making your child feel safe at night can do wonders for sleep anxiety, which can make it scary for kids to go to sleep. Do things to reassociate bedtime with safe and relaxing elements like stuffed animals, night lights, or white noise.

Avoid screens before bed

Did you know that blue light emitted from electronic devices can suppress melatonin production [*]? The added brain stimulation can also make it harder to fall asleep. Thus, putting screens away before bed can help children fall asleep faster.

Encourage physical activities during the day

Engaging in physical activities during the day can help your child release healthy energy. Exercise raises body temperature, and the drop in temperature after working out can signal to the body that it’s time to get rest [*].

To “activate” this bodily response, you can encourage your child to do a simple age-appropriate exercise before bed, such as a few jumping jacks or a quick wind-down routine.

Physical activity also releases endorphins, which alleviate stress and anxiety and keep the body relaxed.

The Bottom Line

Your kids aren’t always going to get good sleep—they might be distracted or even push boundaries. However, focusing on good sleep habits can keep them healthy and happy.

Find more tips for helping your child develop a healthy daily routine through our healthy habits collection.

Sources:

1. Gehrman E. A “Child’s Need for Sleep.” Harvard Medicine, 2022.
   Liu J, Ji X, Pitt S, et al. “Childhood sleep: physical, cognitive, and behavioral consequences and implications.” World Journal of Pediatrics, 2022.
2. Wong SD, Wright KP, Spencer RL, et al. “Development of the circadian system in early life: maternal and environmental factors.” Journal of PHYSIOLOGICAL ANTHROPOLOGY, 2022.
3. Gruber R. “Sleep and children: the impact of lack of sleep on daily life.” The Douglas Research Centre, 2025.
4. NICHD. “Screen time before bed linked to less sleep in children with impulse control problems, according to NIH-funded study.” Eunice Kennedy Shriver National Institute of Child Health and Human Development, 2020.
5. Alnawwar MA, Alraddadi MI, Algethmi RA, Salem GA, Salem MA, Alharbi AA. “The Effect of Physical Activity on Sleep Quality and Sleep Disorder: A Systematic Review.” Cureus, 2023.