How Much Sleep Do Kids Need?

Sleep is a vital component of our health as adults, and it is even more important for our kids— as sleep is essential for healthy development. Knowing how much sleep a kid needs is important for parents as they work to keep their children happy and healthy.

To know how much sleep a kid needs, we must understand what happens at different childhood development stages. This article will discuss kids’ sleep needs at each stage and help parents determine if their child is getting enough rest.

Sleep Needs by Age

Professionals at the American Academy of Sleep Medicine are consistently reviewing sleep guidelines for kids and adults. The American Academy of Pediatrics has backed its latest recommendations which were released in 2016. They are as follows.

• Infants, 4-12 months: 12 to 16 hours (including naps)
• Children, 1-2 years: 11 to 14 hours (including naps)
• Children, 3-5 years: 10 to 13 hours (including naps)
• Children, 6-12 years: 9 to 12 hours
• Teenagers, 13-18 years: 8 to 10 hours

It’s important to remember these are merely general guidelines. Every child is different; if you’re concerned your little one isn’t getting the sleep they need, we recommend talking with their pediatrician.

Newborns and Babies

Newborns and babies are known for sleeping, and most newborns spend the first two to three months predominantly sleeping and eating. This behavior is completely normal and essential to proper physical development.

Newborns need 14-17 hours of sleep in a 24-hour period, but some may sleep as much as 18 to 20 hours. During this time, a newborn’s body is changing and growing, so they require quite a bit of shut-eye. Most importantly, brain development is rapid. At birth, a baby’s brain is only 30% developed. During the first three years of life, the brain experiences expeditious growth— with 50% of that growth happening during REM sleep.

Kids 3 to 6 Years of Age

At the age of 3, children enter into a new stage of growth, and with that, sleep habits change. Parents will notice their child staying awake longer and sleeping less. At this point, it becomes important to develop good sleep hygiene.

Children age 3 to 6 require 10 to 13 hours of sleep every night, not including naps during the day. Naps are recommended for children up to the age of five, but after your little one turns five, it’s best to phase naps out and restrict sleep to the nighttime hours. However, if your child is particularly fussy or cranky before bedtime, that may be an indication that an afternoon nap is still necessary.

Adolescents and Teens

Between ages 6 to 12, a kid will still need 9 to 12 hours of sleep per day. Of course, all kids are different. Some children may fall on the shorter end of that range while others require the higher end. Dr. Vyas of Sleepless in NOLA sleep coaching recommends offering the upper range of sleep hours for all age groups and, from that determining what is best for the child.

Once your child has reached adolescence, outside factors can hinder their sleeping patterns. As puberty sets in, normal bodily changes can impact the quality and quantity of sleep your child receives. Plus, extracurricular activities can make time management difficult, leaving kids to stay up later than they should to finish schoolwork. Sleep needs for adolescents vary from 8-10 hours of consistent sleep.

How to Determine if Your Kid is Getting Adequate Sleep

To determine if your child is getting enough sleep, ask yourself these questions:

• Does my child need to be woken up 3 to 4 times after the alarm?
• Does my kid complain of feeling tired?
• Does my kid want to sleep extra on weekends?
• Is my child taking frequent naps?
• Is he/she experiencing mood swings?
• Has there been a drop in school performance?

If you’re answering yes to most of these questions, we recommend talking with your child about their sleeping habits and taking steps to improve sleep hygiene. Of course, we also suggest investing in the best mattress for your child’s needs, too, as a lumpy or uncomfortable bed can hinder your quality of sleep.

Frequently Asked Questions

How much sleep does a 10-year-old need?

Doctors recommend that 10-year-olds receive nine to twelve hours of sleep each night. If your child is getting less than nine hours of sleep, they cannot perform at their best. School performance could suffer, and they become unable to focus on given tasks. They can become irritable, creating behavior management problems at home and in the classroom.

Are two-hour naps bad?

For children under five, naps are beneficial. Babies and toddlers need naps for healthy development. If they are napping for two or more hours, that’s okay. However, be careful daytime napping does not hinder a normal bedtime routine.

For adolescents and teens, a two-hour nap during the day could signify poor sleep quality and quantity overnight. If this is the case, you may want to take steps to improve sleep hygiene and not allow the child to sleep-in on weekends.

Does lack of sleep affect a child’s behavior?

Parents and professionals can all agree that lack of sleep causes changes in a child’s behavior. A study published in Pediatrics states that children who don’t get enough sleep are prone to crankiness and tantrums. They go on to say that lack of sleep causes a delay in brain maturation. This delay makes it difficult for children to control certain behaviors.

The Associate Director of the Sleep Center at the Children’s Hospital of Philadelphia, Dr. Jodi Mindell, states, “In fact, not getting enough sleep really affects every aspect of a child’s well-being and functioning.”

So, How Much Sleep Do Kids Need?

At each stage of child development, your kid will need a certain amount of sleep. Newborns and babies will need the most sleep requiring 12 to 16 hours, including naps. Toddlers and children up to age five will need between 10-14 hours of sleep. Adolescents and teens need less sleep but still require at least 8 hours.

Parents should remember that these numbers are recommendations. You know your child better than anyone else. If their behavior has changed, or they seem more tired than usual, it is time to take a close look at their sleep schedules.