Have you ever wondered if your child is getting the right amount of sleep? As a licensed practitioner who works with kids every day, I often see parents unsure about their kids’ sleep needs. Sleep is crucial for a child’s growth and development, but too much or too little can affect their health. This article will guide you through a child sleep chart by age, helping you understand exactly how much sleep your child needs. You’ll find detailed sleep charts by age, practical tips, and answers to common questions about sleep for kids.
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Sleep Needs Change with Age
First, it’s important to understand that sleep needs evolve as children get older. Newborns and infants require significantly more sleep than older kids and teens. This is because so much growth and development is happening in those early months and years. As children age, the total amount of sleep they need gradually decreases.
However, it’s not just the quantity of sleep that changes, but also the structure of sleep. For example, newborns have not yet developed a regular circadian rhythm, so their sleep is spread across the day and night in shorter chunks. By around 3-4 months old, many babies start consolidating their sleep more at night. Older babies and toddlers still need naps during the day, but those naps get shorter and less frequent over time until most kids stop napping somewhere between 3-5 years old.
Read more: Does ADHD Affect Sleep?
A Sleep Chart by Age
So how much sleep does your child need at each age? While these are general recommendations, they give you a helpful benchmark to compare your child’s sleep to. Keep in mind some kids may need a little more or less than these guidelines.
| Age | Recommended Hours of Sleep (24-Hour Period) |
|---|---|
| 0-3 months | 14-17 hours |
| 4-12 months | 12-16 hours (including naps) |
| 1-2 years | 11-14 hours (including naps) |
| 3-5 years | 10-13 hours (including naps) |
| 6-12 years | 9-12 hours |
| 13-18 years | 8-10 hours |
One study found that by age 2, children have spent more time asleep than awake in their life! Another study showed that children aged 3-5 years who slept less than 10 hours in a 24-hour period were more likely to have behavior problems like hyperactivity and aggression.
Sleeping Schedule for Children
| Age Group | Sleep Duration | Nap Schedule | Bedtime Routine |
|---|---|---|---|
| Newborns (0-3 months) | 14 to 17 hours per day | Naps all day long | No set schedule because of feeding needs Newborns have tiny tummies that need frequent refilling. So even though they need lots of sleep, they’ll wake up often for feedings. |
| Infants (4-11 months) | 12 to 15 hours per day | Two naps during daytime | Starting a regular bedtime routine At this stage, babies start developing more predictable sleeping habits. It’s essential to establish a consistent bedtime routine that includes calming activities like reading or singing lullabies. |
| Toddlers (1–2 years) | 11 to 14 hours per day | One or two naps during daytime | Creating good bedtime habits Toddlers are full of energy but still need plenty of restorative slumber time. Encourage a consistent bedtime routine and offer comfort items like a favorite stuffed animal or blanket. |
| Preschoolers (3–5 years) | 10 to 13 hours per day | One nap or quiet time in the early afternoon | Keeping bedtime routines steady Preschoolers may start resisting naps, but they still need downtime during the day. Offer quiet activities like coloring or puzzles to help them recharge. |
Customize visual schedules that teach kids independence. No more nagging, no more stress.
Signs Your Child May Be Sleeping Too Much
With this sleep chart by age in mind, you might be wondering, can a child actually sleep too much? The answer is… maybe. Here are some signs that could indicate your child is getting more sleep than needed:
- Regularly sleeping beyond the upper limit of the recommended range for their age
- Difficulty waking up in the morning
- Long naps (over 2 hours) that interfere with nighttime sleep
- Persistent grogginess or irritability despite getting enough sleep
If you notice these signs, it’s worth talking to your pediatrician. Certain medical conditions, like sleep apnea or depression, could cause excessive sleepiness. Your doctor can help rule out any underlying issues.
What About Kids with Special Needs?
Sleep can be particularly challenging for kids with autism, ADHD, or other neurodevelopmental differences. Many children with autism have difficulty falling asleep and staying asleep. They may also have differences in their circadian rhythm that affect their sleep-wake cycle.
Kids with ADHD may struggle with hyperactivity and impulsivity that makes it hard to settle down at night. Medications used to treat ADHD can also impact sleep. If your neurodivergent child is having sleep issues, it’s important to work closely with their medical providers and consider seeing a pediatric sleep specialist for support.
Read more: Does ADHD Get Worse With Lack of Sleep?
Tips for Healthy Sleep Habits
No matter your child’s age, establishing healthy sleep habits is key. Here are some tips:
- Consistent Bedtime Routine: A regular bedtime routine helps signal to your child that it’s time to sleep.
- Limit Screen Time: Reduce screen time at least an hour before bed. The blue light from screens can interfere with sleep.
- Create a Sleep-Friendly Environment: Make sure your child’s bedroom is cool, dark, and quiet.
- Encourage Physical Activity: Regular exercise can help kids fall asleep faster and enjoy deeper sleep.
Remember, every child is unique. What’s most important is that your child is getting enough restful sleep to support their health, growth, and development. If you have concerns about your child’s sleep, don’t hesitate to bring them up with your pediatrician.
Goally | For Kids Who Hate Bedtime 😴😡
While the child sleep chart by age provides helpful general guidelines, the most important thing is being attuned to your individual child’s sleep needs. Pay attention to their mood, behavior, and energy levels. If they seem well-rested and are meeting their developmental milestones, they’re likely getting the sleep they need. But if you notice signs of excessive sleepiness or sleep issues are impacting their daily life, it’s worth seeking guidance. With a solid understanding of age-appropriate sleep needs, healthy sleep habits, and a partnership with your child’s doctor, you can help your child get the quality rest they need to grow, develop, and thrive.
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FAQs about Child Sleeping Charts by Age
How can a child sleep chart help parents establish a sleep routine? A child sleep chart provides age-appropriate sleep recommendations, assisting parents in creating a consistent bedtime routine and ensuring adequate sleep for their child's development. What factors can impact a child's sleep duration and quality? Factors impacting a child's sleep include their age, daily routines, screen time exposure, room environment, and any medical or developmental conditions. How can visual schedules support better sleep for children? Visual schedules clearly outline routines and expectations, helping children transition smoothly through bedtime activities and reinforcing healthy sleep habits. How can emotional regulation apps support a child's sleep routine? Emotional regulation apps teach children relaxation techniques and coping strategies, reducing bedtime anxiety and promoting a calm state conducive to sleep. Why is consistent bedtime important for children's sleep patterns? A consistent bedtime helps regulate children's internal body clocks, making it easier for them to fall asleep, stay asleep, and wake up feeling refreshed.
This post was originally published on 04/12/2023. It was updated on 05/18/2024.
Hennah is an experienced writer and researcher, helping children with autism, ADHD, and other neurodivergent conditions. As a blog contributor for Goally, she combines her deep understanding of neurodiversity with practical advice, offering valuable insights to parents and educators.
