Babies, children and teenagers all need more sleep than adults, and how much changes quickly as they grow. A newborn may sleep 14 to 17 hours spread across the whole day, while a teenager needs 8 to 10 hours but often gets far less. The American Academy of Sleep Medicine published age-by-age recommendations endorsed by the American Academy of Pediatrics (Paruthi et al. 2016), and the NHLBI uses the same figures (NHLBI). This guide walks through what is normal at every stage, what problems to expect, and when a conversation with your child’s doctor makes sense.
Want to check whether your child is hitting the right total? The baby 24-hour sleep calculator compares your baby’s logged hours against recommended ranges, and the sleep calculator by age and gender covers older children and teens.
Recommended Sleep By Age
The table below uses the AASM consensus hours, which the AAP endorses. Naps count toward the daily total for children under about 5 years old (Paruthi et al. 2016, NHLBI).
| Age | Recommended hours per 24 hours |
|---|---|
| Newborn (0-3 months) | 14 to 17 (no official AASM range; wide individual variation) |
| Infant (4-12 months) | 12 to 16, including naps |
| Toddler (1-2 years) | 11 to 14, including naps |
| Preschool (3-5 years) | 10 to 13, including naps |
| School-age (6-12 years) | 9 to 12 |
| Teen (13-18 years) | 8 to 10 |
Sleeping fewer or more hours than these ranges on a regular basis is linked to attention problems, behavior issues and poorer health outcomes in children (Paruthi et al. 2016). Use the baby sleep calculator for a quick age-matched bedtime suggestion, or the toddler sleep schedule calculator for a full day-and-night plan from age 1 to 5.
Newborn Sleep: The First Three Months
Newborns do not follow a day-night pattern yet. Their sleep is spread in short stretches of 1 to 3 hours around the clock, driven by feeding needs rather than a circadian rhythm. The internal clock begins to develop around 6 to 8 weeks but is not fully set until 3 to 4 months (Davis et al. 2004). Night feeds are normal and expected.
During these first weeks, safe sleep is critical. The NICHD Safe to Sleep campaign recommends placing babies on their back on a firm, flat surface with no loose bedding, pillows or soft toys (NICHD Safe to Sleep). Room-sharing without bed-sharing lowers the risk of sudden infant death syndrome (SIDS).
Safe-sleep reminder: Always place a baby on their back to sleep, on a firm mattress with a fitted sheet and nothing else in the crib. Room-sharing is recommended for at least the first 6 months (NICHD).
Infant Sleep: 4 To 12 Months
By 4 months most babies start consolidating sleep into longer night stretches. Two to three daytime naps are typical, dropping to two naps by about 9 months. Total sleep, including naps, should fall between 12 and 16 hours (NHLBI).
The 4-month sleep regression is the most talked-about disruption at this stage. It coincides with a real shift in sleep architecture as the baby develops adult-like sleep cycles with distinct stages, which can temporarily increase night waking (Davis et al. 2004). A consistent bedtime routine helps the baby learn to settle. For age-matched schedules and routines, try the baby sleep schedule by age guide or the bedtime routine planner.
Toddler And Preschool Sleep: 1 To 5 Years
Toddlers need 11 to 14 hours and preschoolers 10 to 13 hours, naps included. Most toddlers take one daytime nap of 1 to 2 hours, and many children stop napping altogether between ages 3 and 5 (Paruthi et al. 2016).
Common sleep challenges at this age include:
- Bedtime resistance. Toddlers test limits. A short, predictable routine (bath, pajamas, book, lights out) works better than negotiation (HealthyChildren.org).
- Nightmares. These start around age 2 to 3, peak between 3 and 6, and are a normal part of brain development (Carter et al. 2014).
- Night terrors. Unlike nightmares, night terrors happen during deep sleep. The child may scream or thrash but is not fully awake and usually does not remember the episode (Carter et al. 2014).
- Sleep regressions. Brief setbacks at around 18 months and again near age 2 are common as cognitive and motor milestones accelerate.
School-Age Sleep: 6 To 12 Years
School-age children need 9 to 12 hours a night (NHLBI). Naps are usually no longer needed. As school, homework and after-school activities fill the day, bedtime can slip later, and screens are the single biggest new factor. Blue light from tablets and phones suppresses melatonin and delays the feeling of sleepiness (NHLBI).
Bedwetting (nocturnal enuresis) still affects roughly 5 to 10 percent of 7-year-olds and most children outgrow it without treatment (Carter et al. 2014). Sleepwalking is also more common in this age group than in adults, peaking between ages 8 and 12, and is usually harmless if the environment is made safe.
If your child snores loudly on most nights, ask the doctor about screening for obstructive sleep apnea. Enlarged tonsils and adenoids are the most common cause in children and treatment can be straightforward (Carter et al. 2014).
Teen Sleep: 13 To 18 Years
Teenagers need 8 to 10 hours but the average American teen gets barely 7. Two forces collide: biology and the school bell. During puberty the circadian clock shifts later, meaning the brain does not release melatonin until about 11 PM or later. Waking at 6 AM for school cuts the sleep period short (Crowley et al. 2018).
Chronic short sleep in teenagers is linked to higher rates of depression, anxiety, car crashes and poorer academic results (Crowley et al. 2018, NHLBI). The American Academy of Pediatrics recommends that middle and high schools start no earlier than 8:30 AM to align with adolescent biology (AAP policy, AAP technical report).
Parents can help by keeping phones and laptops out of the bedroom after a set time, maintaining a consistent wake time on weekends (within about an hour of the school-day time), and keeping caffeine to the morning hours. The adolescent sleep deficit calculator estimates how much sleep debt is building up over a school week, and the circadian rhythm calculator shows where the body clock sits relative to the school schedule.
How Sleep Stages Change With Age
Children cycle through the same stages adults do: light sleep (N1 and N2), deep sleep (N3) and REM sleep (NHLBI). But the proportions shift as the brain matures:
- Newborns spend about half of their sleep in REM, compared with roughly 20 to 25 percent in adults. This is thought to support rapid brain development (Davis et al. 2004).
- Deep sleep (N3) peaks in early childhood and declines through adolescence. This is one reason young children are very hard to wake at night and why night terrors cluster in this age group.
- By the teen years the sleep-stage mix is close to the adult pattern, but the total time spent asleep is still higher than the adult minimum of 7 hours.
For a full breakdown of each stage, see our stages of sleep guide. To see how much deep sleep your child is getting if you track with a wearable, try the sleep calculator by age and gender.
When To Talk To A Doctor
Most childhood sleep problems are behavioral and improve with consistent routines. But certain signs point to something that needs medical attention (Carter et al. 2014, HealthyChildren.org):
- Loud snoring or pauses in breathing during sleep (possible sleep apnea).
- Difficulty falling or staying asleep that lasts more than a few weeks despite good sleep habits.
- Excessive daytime sleepiness, falling asleep at school, or difficulty waking in the morning despite getting enough hours.
- Bedwetting that starts again after 6 months or more of dry nights (secondary enuresis).
- Persistent night terrors or sleepwalking that puts the child at risk of injury.
- A teenager who cannot fall asleep before 2 AM on a regular basis (possible delayed sleep phase).
Tips That Work At Every Age
- Keep a consistent schedule. The same bedtime and wake time, even on weekends, anchors the body clock (CDC).
- Build a short bedtime routine. Three to four calm steps (such as bath, teeth, book, lights out) signal the brain that sleep is coming.
- Make the room dark, cool and quiet. A cool room (around 65 to 70 degrees F) supports deeper sleep. For babies, a sleep sack replaces loose blankets safely.
- Limit screens before bed. Turn off screens at least 30 to 60 minutes before lights out. The blue light delays melatonin, and the content keeps the brain alert (NHLBI).
- Watch for caffeine. Soda, iced tea and energy drinks count. Even a small amount in the afternoon can delay sleep onset in children.
FAQs
How Do I Know If My Child Is Getting Enough Sleep?
A well-rested child wakes on their own or easily with an alarm, stays alert during the day, and does not need to catch up on weekends. If your child is hard to wake, falls asleep in the car regularly, or has frequent meltdowns in the late afternoon, they may need an earlier bedtime (Paruthi et al. 2016).
Is It Normal For A Toddler To Fight Bedtime Every Night?
Yes, bedtime resistance is one of the most common sleep issues between ages 2 and 4. A predictable routine, clear limits, and a calm response to stalling usually resolve it within a few weeks (HealthyChildren.org).
Should I Wake My Baby To Feed At Night?
In the first few weeks, most pediatricians recommend waking a newborn who has not fed for 3 to 4 hours. Once the baby has regained birth weight and is gaining well, you can usually let them wake on their own for feeds (NICHD).
When Do Children Stop Napping?
Most children drop their last nap between ages 3 and 5. If a nap causes a child to resist bedtime or stay awake past 9 PM, it may be time to phase it out gradually (Paruthi et al. 2016).
Why Does My Teenager Sleep Until Noon On Weekends?
During puberty the circadian clock shifts later, making it hard to fall asleep before 11 PM. A 6 AM school alarm creates a deficit that the brain tries to repay on free days. Keeping weekend wake times within an hour of the school-day time helps prevent the clock from drifting even later (Crowley et al. 2018).
Are Nightmares And Night Terrors The Same Thing?
No. Nightmares happen during REM sleep, usually in the second half of the night. The child wakes up, remembers the dream, and can be comforted. Night terrors happen during deep sleep, often in the first few hours. The child appears awake but is not, rarely remembers anything, and the best response is to wait and keep them safe (Carter et al. 2014).
Can A Child Have Sleep Apnea?
Yes. Enlarged tonsils and adenoids are the most common cause of obstructive sleep apnea in children. Signs include loud nightly snoring, mouth breathing, restless sleep and daytime tiredness. A doctor can assess whether a referral to a sleep specialist or an ENT is needed (Carter et al. 2014).