How Much Sleep Do Kids Need? Sleep Chart by Age

Quick answer: How much sleep do kids need? It depends on age. Sleep experts at the American Academy of Sleep Medicine (AASM), in recommendations endorsed by the American Academy of Pediatrics (AAP), advise 12 to 16 hours per 24 hours for babies 4 to 12 months, 11 to 14 hours for toddlers 1 to 2 years, and 10 to 13 hours for preschoolers 3 to 5 years, with naps counted in the total. School-age children 6 to 12 need 9 to 12 hours a night, and teens need 8 to 10 hours. The CDC lists 14 to 17 hours for newborns up to 3 months. A steady wake-up time, a short bedtime routine and turning off screens an hour before bed are the habits that help most. Loud, regular snoring or pauses in breathing during sleep are worth a call to your pediatrician.

How much sleep do kids need? Sleep chart by age

The numbers below are total sleep in a 24-hour period. For babies, toddlers and preschoolers, naps count toward the total.

Age	Recommended sleep per 24 hours
Newborns (0 to 3 months)	14 to 17 hours*
Infants (4 to 12 months)	12 to 16 hours, including naps
Toddlers (1 to 2 years)	11 to 14 hours, including naps
Preschoolers (3 to 5 years)	10 to 13 hours, including naps
School-age children (6 to 12 years)	9 to 12 hours
Teens (13 to 18 years)	8 to 10 hours

*A note on newborns: the AASM recommendations that the AAP endorsed start at 4 months. The CDC’s newborn range of 14 to 17 hours comes from a separate set of guidelines from the National Sleep Foundation. Newborn sleep also comes in short, irregular stretches around the clock, so the total matters more than any one stretch. Our newborn sleep and safe sleep guide covers the first few months in detail.

These ranges are guides, not targets your child has to hit every single night. Some children naturally sit near the top of the range and some near the bottom. What matters is the pattern over time: a child who regularly sleeps well outside the range, or who seems tired despite getting enough hours, is worth discussing with your pediatrician.

Why the right amount of sleep matters

When the AASM expert panel reviewed the research, it found that children who regularly sleep less than the recommended amount are more likely to have problems with attention, behavior and learning. Too little sleep is also linked to a higher risk of accidents and injuries, high blood pressure, obesity, diabetes and depression. In teens, not getting enough sleep is linked to a higher risk of self-harm and suicidal thoughts.

The AAP adds that ongoing sleep loss can show up as irritability, trouble concentrating and headaches. On the positive side, children who sleep enough tend to have stronger immune systems and do better with school, behavior, memory and mental health.

More is not always better, either. The same panel noted that regularly sleeping much more than the recommended amount may also be linked to health problems such as high blood pressure, diabetes and obesity. A child who suddenly needs a lot more sleep than usual may be getting sick or may have a sleep problem worth checking out.

Signs your child may not be getting enough sleep

Hard to wake in the morning, or very cranky after waking
Irritable, emotional or having more meltdowns than usual, especially late in the day
Trouble paying attention or concentrating
Falling asleep in the car, in front of the TV or in class when they usually wouldn’t
Teachers or caregivers notice they seem sleepy or distracted
Headaches

Some of these signs overlap with other problems, so look at the overall picture. The AAP suggests checking in with teachers or caregivers about how alert your child seems during the day.

How to work out a bedtime

The easiest way to set a bedtime is to work backward from the time your child has to get up. For example, a 7-year-old who needs to be up at 6:30 a.m. needs 9 to 12 hours of sleep, so they should be asleep by about 9:30 p.m. at the latest. Since most children take a little while to fall asleep, start the bedtime routine earlier than that. For babies, toddlers and preschoolers, remember that daytime naps count toward the total.

Tips to help kids get the sleep they need

These habits come from the AAP’s healthy sleep guidance:

Keep the same wake-up time every day. A regular schedule, including weekends, helps set your child’s body clock. Regular times for meals, naps and play help too.
Use a short, predictable bedtime routine. The AAP suggests something simple like “brush, book, bed” that works at home or away. See our guide on how to establish a bedtime routine.
Turn off screens at least an hour before bed. Keep TVs, tablets and phones out of the bedroom, especially at night. A family media plan can help set limits everyone follows.
Get active and get outside during the day. Physical activity, fresh air and bright light soon after waking all support better sleep.
Make the bedroom sleep-friendly. Dim the lights before bed and keep the room comfortable. The AAP suggests a temperature of about 68°F to 72°F, and says to avoid overheating and head coverings for babies and to keep toys out of the crib.
Don’t put babies to bed with a bottle. Feed your baby first, then put them down. A bottle of milk, formula or juice in bed can lead to tooth decay.
Don’t start solids early to “help” sleep. The AAP says starting solids before about 6 months won’t help babies sleep through the night and may upset their tummies.
Protect wind-down time. Late practices, lessons and homework can push bedtime later. Leave time to relax before lights out.
Make sleep a family priority. Children notice how the adults around them treat sleep.

For toddlers who fight bedtime, the AAP recommends a consistent bedtime, a favorite comfort item with no choking hazards (for children old enough to have one in bed), taking care of requests like water or a night-light before lights out, and patience while new habits form. Our article on strategies to help toddlers sleep better has more ideas. If your baby’s sleep suddenly falls apart around 3 to 4 months, read about the 4-month sleep regression.

Why teens are so tired

Teens still need 8 to 10 hours of sleep, but at puberty their body clocks shift, making them feel sleepy up to about two hours later than before. Early school start times then cut their sleep short. This is one reason the AAP advocates for middle and high schools to start at 8:30 a.m. or later. Keeping phones out of the bedroom at night and holding a fairly regular wake time on weekends can help.

Snoring and sleep apnea: what to watch for

Obstructive sleep apnea happens when a child’s airway gets blocked over and over during sleep. The AAP estimates it affects about 2% of children, and many cases go undiagnosed. Signs include:

Frequent or loud snoring
Pauses in breathing, gasping or snorting during sleep
Restless sleep or waking often at night
Bed-wetting or sleeping in unusual positions
Daytime sleepiness, trouble paying attention, hyperactivity or behavior problems

If you notice these signs, tell your pediatrician. They may suggest an overnight sleep study or a visit with an ear, nose and throat (ENT) specialist.

When to call the doctor

Your child snores loudly most nights, or you notice pauses in breathing, gasping or snorting during sleep
Your child regularly sleeps far less or far more than the range for their age
Your child is often sleepy, irritable or unable to focus during the day despite enough time in bed
Trouble falling asleep, frequent night waking or bedtime battles go on for weeks and affect your family
A teacher or caregiver reports your child falling asleep or struggling to pay attention
Your child suddenly starts sleeping much more than usual, or seems unwell (our red-flag symptom guide can help you decide how quickly to act)

Most childhood sleep problems are treatable. Your pediatrician may ask you to keep a sleep log for a week or two before the visit.

When to go to the ER or call 911

Your child stops breathing for more than 20 seconds
Your child’s skin, lips or face turn pale, blue or gray
Your child is struggling to breathe
Your child goes limp or floppy, or is very hard to wake or unresponsive
Your child has a seizure

Frequently Asked Questions

How much sleep does a toddler need?

Toddlers ages 1 to 2 need 11 to 14 hours of sleep in 24 hours, including naps, according to AASM recommendations endorsed by the American Academy of Pediatrics.

How much sleep does a 5-year-old need?

Children ages 3 to 5 need 10 to 13 hours of sleep in 24 hours, including any naps. Many 5-year-olds get all of it at night once they stop napping.

How many hours of sleep does a school-age child need?

Children ages 6 to 12 need 9 to 12 hours of sleep a night. Count back from their wake-up time to set a bedtime that gives them enough hours.

How much sleep do teenagers need?

Teens ages 13 to 18 need 8 to 10 hours of sleep a night. Their body clocks shift later at puberty, so early school start times often leave them short on sleep.

Do naps count toward my child’s total sleep?

Yes. For babies, toddlers and preschoolers, the recommended sleep ranges are totals for a 24-hour period, and daytime naps count toward that total.

Can a child get too much sleep?

Regularly sleeping much more than the recommended amount may be linked to health problems. A child who suddenly needs far more sleep than usual, or still seems tired after plenty of sleep, should see their pediatrician.

Is it normal for my child to snore?

Light, occasional snoring, such as during a cold, is common. Loud snoring most nights, or snoring with pauses in breathing, gasping or daytime sleepiness, can be a sign of sleep apnea, so tell your pediatrician.

Related guides

Sources

This article is for general information and is not a substitute for advice from your child’s doctor.

How Much Sleep Do Kids Need? A Sleep Chart by Age