How Much Sleep Do Kids Need by Age? Hours and Realistic Bedtimes

Children need more sleep than adults, and the amount drops as they grow: about 12 to 16 hours a day (naps included) for babies 4 to 12 months old, 11 to 14 hours for toddlers, 10 to 13 hours for preschoolers, 9 to 12 hours for children 6 to 12, and 8 to 10 hours for teenagers. A realistic bedtime comes from counting back from the time your child has to wake up, then adding 15 to 30 minutes to fall asleep.

These ranges come from the American Academy of Sleep Medicine and are endorsed by the American Academy of Pediatrics. The CDC publishes the same age bands. Some children sit at the low end and do fine; others need the top of the range. If you have concerns about how your child sleeps, talk to your pediatrician.

How many hours of sleep does each age need?

Each age group has a range, measured over 24 hours, so naps count for babies, toddlers and preschoolers.

• Newborns (0 to 3 months): sleep comes in short stretches around the clock, often 14 to 17 hours in total. There is no set bedtime at this age.
• Infants (4 to 12 months): 12 to 16 hours, usually with two or three naps.
• Toddlers (1 to 2 years): 11 to 14 hours, usually moving from two naps to one.
• Preschoolers (3 to 5 years): 10 to 13 hours. Many drop the nap somewhere in this window.
• School-age children (6 to 12 years): 9 to 12 hours at night.
• Teenagers (13 to 18 years): 8 to 10 hours at night.

How do you work out the right bedtime?

Start from the wake-up time you cannot move, usually the school or daycare morning, and subtract the hours of sleep your child needs. Then subtract another 15 to 30 minutes, because few children fall asleep the moment the light goes off.

Two worked examples for a 6:30 a.m. wake-up:

• A 7-year-old who does well on 10 hours needs to be asleep by 8:30 p.m., so lights out around 8:00 to 8:15 p.m.
• A 4-year-old who no longer naps and needs 11 to 12 hours should be asleep by 7:30 p.m. at the latest, so lights out near 7:00 p.m.

Write the routine backward too. If bath, pajamas, teeth and two books take 40 minutes, the routine for that 7-year-old starts around 7:30 p.m.

What does a realistic bedtime routine look like?

A good routine is short, the same every night and ends in the bedroom. Most families land on 20 to 45 minutes. A typical order:

1. Screens off and lights dimmed about an hour before sleep.
2. A light snack if your child is hungry, then teeth.
3. Bath or a quick wash, pajamas and the bathroom.
4. Books, a song or a short talk about the day, in bed.
5. Lights out with the same goodnight words each time.

Keep the bedroom cool, dark and quiet. A small night light is fine for children who are afraid of the dark. Phones, tablets and TVs stay out of the bedroom overnight, which is also the AAP’s general advice for screens.

How can you tell if a child is not getting enough sleep?

A tired child often looks wired rather than sleepy. Common signs include:

• Falling asleep in the car or in front of the TV on most days.
• Being hard to wake in the morning, or needing several calls to get up.
• More meltdowns, irritability or trouble paying attention in the late afternoon.
• Sleeping much longer on weekends than on school nights.

Snoring most nights, pauses in breathing, very restless sleep or daytime sleepiness that does not improve with an earlier bedtime are reasons to see a pediatrician.

Should bedtime change on weekends and holidays?

Bedtime and wake-up time should stay within about an hour of the school-night schedule. A much later weekend bedtime makes Monday morning harder, because the body clock has shifted. Holidays, travel and visits bring later nights and shared rooms; for practical ways to protect sleep away from home, see our guide to visiting relatives with kids over the holidays. Busy evening activities such as baking holiday cookies with the kids work best when they finish before the wind-down hour begins.

How do you move bedtime earlier without a fight?

Shift bedtime in small steps of 10 to 15 minutes every few nights, and move the wake-up time by the same amount if you can. Jumping an hour at once usually means a child lies awake. Morning daylight, outdoor play during the day and a regular dinner time all make it easier to fall asleep earlier. Keep the routine identical while the clock moves, so only the start time changes.

The same method works when school starts again after summer: begin one to two weeks ahead.

Quick answers

Is 8 p.m. too late for a 5-year-old?

It depends on wake-up time. A 5-year-old who sleeps 8 p.m. to 7 a.m. gets 11 hours, which is within the 10 to 13 hour range. If the morning alarm is at 6 a.m., 8 p.m. leaves only 10 hours and an earlier bedtime may help.

When do kids stop napping?

Most children stop napping between ages 3 and 5. When the nap goes, move bedtime earlier for a few weeks to make up the lost daytime sleep.

How much sleep does a 10-year-old need?

A 10-year-old needs 9 to 12 hours a night. With a 7 a.m. wake-up, that means asleep somewhere between 7 and 10 p.m., and most families aim for 8:30 to 9 p.m.

Do teenagers really need more sleep than adults?

Yes. Teenagers need 8 to 10 hours, and their body clocks shift later during puberty, which makes early school mornings hard. Screens off at night and steady wake-up times on weekends help most.