Pediatric Sleep Guidelines: How Much Rest Does My Child Need?

Many parents struggle with their child’s sleep at some point — a toddler who wakes at midnight, a child who refuses bedtime or a teen who can’t get up for school.

Sleep is more than rest. It’s when a child’s brain develops, the body grows and the immune system resets. Getting the right amount of sleep helps children think clearly, learn new things and manage emotions.

Research shows that 1 in 3 children in the U.S. don't get enough sleep on school nights. And more than 70 percent of high school students don’t get the recommended 8 to 10 hours on school nights, according to the U.S. Centers for Disease Control and Prevention.

So how much sleep does your child actually need? Pediatric sleep guidelines from the American Academy of Sleep Medicine, endorsed by the American Academy of Pediatrics, provide recommended sleep ranges by age.

Key Takeaways: Children, Teens & Sleep

• Children’s sleep needs change as they grow.
• Newborns may need up to 17 hours of sleep per day, while teens typically need 8–10 hours.
• Poor sleep is linked to behavior problems, learning difficulties and mental health concerns.
• A consistent bedtime routine is one of the best ways to help children sleep better.

How Much Sleep Does My Child Need?

What To Expect At Each Stage

Newborns (0–3 months): 14–17 hours

Newborns sleep in short stretches, usually two to four hours at a time. Their internal body clock is developing, so sleep happens throughout the day and night. Always place babies on their backs on a firm, flat sleep surface with no pillows, blankets or bumpers. This reduces the risk of sudden infant death syndrome (SIDS).

Infants (4–12 months): 12–16 hours

By around 4 months, many babies begin developing more predictable sleep patterns. Nighttime sleep often gets longer, and babies typically take two or three naps during the day. A simple bedtime routine, such as a bath, feeding and a short story, helps signal that it’s time to sleep.

Toddlers (1–2 years): 11–14 hours

Toddlers constantly explore and learn, and sleep helps support that. Most toddlers do best with one afternoon nap and an early bedtime between 7 and 8 p.m. Bedtime resistance is common at this age, so keep routines quiet and consistent.

Preschoolers (3–5 years): 10–13 hours

Many preschoolers begin dropping their daytime nap around age 3 or 4. Even if they don’t sleep, quiet rest time during the day can still help. At this stage, bedtime fears and stalling are common. Keep the bedtime routine short, about 20 to 30 minutes, to help them relax and fall asleep.

School age (6–12 years): 9–12 hours

Once children start school, sleep becomes even more important. Sleep helps the brain process and store what children learn during the day. Set a consistent bedtime and keep screens out of the bedroom to help children get enough rest during the school year.

Teens (13–18 years): 8–10 hours

During puberty, the body's internal clock naturally shifts later. This means teens often feel awake later at night and have trouble falling asleep early. Early school start times, homework, activities and screen use can make it hard for teens to get enough sleep. Encourage consistent sleep and wake times, even on weekends, to help protect their sleep schedule.

What Happens When Children Don't Get Enough Sleep?

Lack of sleep affects more than energy levels. Research from the American Academy of Sleep Medicine links poor sleep in children and teens to several health and behavior concerns, including poor academic performance. Common concerns affecting kids include:

• Behavior and mood problems, such as irritability or difficulty managing emotions
• Higher risk of anxiety and depression, especially in teens
• More frequent illness and longer recovery
• Trouble learning and concentrating in school
• Weight gain and metabolic problems

Sleep is also when children grow. The body releases growth hormone during deep sleep, which makes consistent rest especially important for younger children.

Building A Bedtime Routine That Works

One of the most effective ways to improve a child’s sleep is a consistent bedtime routine.

“Introducing a consistent bedtime routine at an early age will allow your child to soothe themselves and put themselves to sleep, leading to a good night's rest for both them and you,” said Heather Rich, MSN, CPNP, Franciscan Physician Network Pediatrics West Lafayette. “Managing the busy and sometimes challenging behaviors that are common in this age group will be much easier the next day when the child and parent are both well rested.” 

Doing the same steps at the same time every night helps signal to the brain that it’s time to wind down.

A simple routine might include:

• Bath or washing up
• Pajamas and brushing teeth
• One short book or quiet activity
• Lights out at the same time each night

A few additional tips can help support healthy sleep:

• Avoid large meals or sugary snacks close to bedtime
• Keep bedrooms cool, dark and quiet
• Keep the same wake tim e each morning, even on weekends
• Model healthy sleep habits as a family
• Turn off phones, tablets and TVs at least one hour before bed

Screen time and sleep

Screens can make it harder for children to fall asleep. The blue light from phones, tablets and TVs signals the brain to stay alert and delays the release of melatonin, the hormone that helps the body sleep.

The AAP recommends turning off screens at least one hour before bedtime and keeping devices out of children’s bedrooms when possible.

When To Talk To Your Child's Doctor

Some sleep challenges are a normal part of development. Others are signs that your child may need evaluation. Talk to your pediatrician if your child:

• Has frequent nightmares or night terrors
• Has ongoing trouble falling or staying asleep
• Seems chronically irritable or has difficulty concentrating
• Snores loudly or seems to stop breathing during sleep (a sign of sleep apnea)
• Wakes up tired most mornings, even after a full night's sleep

Franciscan Health's pediatric care team can help evaluate your child's sleep habits and connect you with a sleep medicine specialist if needed. Find a pediatric provider near you.