How much sleep do kids need? A chart by age, and what to do when they don't get it

Here are the numbers, straight from the American Academy of Sleep Medicine's 2016 consensus, counted per 24 hours including naps: toddlers (1 to 2 years) need 11 to 14 hours, preschoolers (3 to 5) need 10 to 13, school-age children (6 to 12) need 9 to 12, and teenagers (13 to 18) need 8 to 10. Most kids who fall short aren't sleeping badly. They're just going to bed too late for when they have to get up.

Where do these numbers come from?

In 2016 the AASM brought together a panel of 13 sleep experts who reviewed hundreds of studies linking sleep duration to children's health. Their consensus statement, led by Shalini Paruthi and endorsed by the American Academy of Pediatrics, found that regularly getting the recommended amount is associated with better attention, behavior, learning, memory, emotional regulation and overall health. Regularly getting less is linked with more of the opposite, and in teens, with higher risk of self-harm and suicidal thoughts.

The ranges are wide on purpose. Some children are naturally on the low end, some on the high end. Watch your own child: a kid who wakes on their own, is reasonably cheerful and doesn't crash in the afternoon is probably getting enough.

How do I work out the right bedtime?

Count backward. If your seven-year-old has to be up at 6:45 for school and needs around 10 hours, lights-out should be close to 8:45, and the routine needs to start before that. Many parents find this math surprising. It's one of the reasons school-day mornings feel so rough.

Keep wake-up time roughly the same on weekends, within an hour or so. Big weekend swings act a bit like jet lag on Monday.

What does a good bedtime routine look like?

Simple and the same every night. A 2018 review by Jodi Mindell and Ariel Williamson found that a consistent bedtime routine in young children is linked with better sleep, including falling asleep faster and waking less, as well as benefits beyond sleep like language development and family connection.

A typical routine takes 20 to 30 minutes: bath or wash-up, pajamas, teeth, a book or two, a song or a short chat, lights out. The order matters less than the sameness. Our full guide to a bedtime routine that works has the details.

What gets in the way?

Screens are the usual suspect. Devices in the bedroom tend to push bedtimes later, and the content is designed to keep kids watching. A good household rule is that devices charge outside bedrooms overnight, and screens go off about an hour before bed.

Caffeine sneaks in too, through sodas, iced teas and energy drinks, especially for older kids. And overscheduling plays a part: late practices and homework stacking up after 9 p.m. can make enough sleep nearly impossible.

When should I talk to a doctor about sleep?

See your pediatrician if your child snores loudly most nights, gasps or pauses in breathing during sleep, is very sleepy during the day despite enough hours in bed, has frequent night terrors or sleepwalking, or takes a very long time to fall asleep night after night. Sleep apnea, restless legs and insomnia are all treatable in children.

Frequently asked questions

When do kids stop napping?

Most children drop their last nap somewhere between ages 3 and 5. If your child stops napping, an earlier bedtime can make up some of the difference.

Is it okay for my child to sleep in on weekends?

A little, yes. Try to keep wake-up within an hour or two of the weekday time so their body clock doesn't drift too far.

Do teenagers really need more sleep than adults?

Yes. Teens need 8 to 10 hours, and their body clocks also shift later during puberty. See our article on teens and sleep.