The Essential Sleep Schedule: How Much Sleep Does Your Child Need By Age?

If you're a parent, you already know the universal truth: sleep is a superpower. When your child sleeps well, they are happier, calmer, and more capable of managing their big feelings. When they don't sleep well, life becomes... challenging, to say the least.

As a high-volume question asked of pediatricians, figuring out exactly "How much sleep should my child be getting?" is a major source of stress. Why? Because the amount changes constantly as they grow, and chronic sleep restriction can actually impact your child’s ability to develop crucial skills like self-regulation and attention.  

The good news is that medical organisations have done the homework for us. Think of this as your easy, evidence-based guide to setting up a sleep schedule that protects your child's health, daytime alertness, and school performance.

Why Sleep Is a Critical Intervention, Not Just Rest

It's tempting to view sleep simply as downtime, but for developing children, it’s a critical activity. Research shows that chronic sleep loss- even small amounts resulting from common bedtime resistance or night waking can compromise the development of Executive Function (EF) skills. EF skills are the core abilities they need to focus, plan, and control their behaviour.  

Therefore, making sure your child gets enough sleep isn't just about preserving your sanity; it's a profound neurodevelopmental intervention.

Your Age-Based Sleep Guide: From Infant to Teen

The key takeaway from the American Academy of Sleep Medicine and the CDC is that nearly all children need more sleep than we usually think.

Here is a breakdown of the daily sleep required (which includes naps) for optimal health and brain development:

Infants 12 to 16 hours

This stage involves developing regular patterns; newborns (0-3 months) need even more, typically 14–17 hours.

Toddlers (1–2 Years) 11 to 14 hours

The age of Night Waking. Often, a child waking in the middle of the night is seeking comfort or attachment, not necessarily food.  

Preschoolers (3–5 Years) 10 to 13 hours

Behavioural sleep problems (like bedtime resistance) are common in this group, affecting 15% to 30% of children.  

School Age (6–12 Years) 9 to 12 hours

Sleep quality directly impacts attention and school success; poor sleep is linked to poorer parent- and teacher-reported behaviour.  

Teenagers (13–18 Years) 8 to 10 hours

Social and academic pressures often interfere with sleep, but adequate rest is crucial for sustained attentional control.

Practical Tip: The Bedtime Math Formula

Knowing the numbers is one thing; making it happen is another. A great way to guarantee your child meets their needs is to use "clock math".

Instead of focusing on when they get into bed, start with the absolute latest they need to wake up for school or childcare. Then, count backward, ensuring you give them the full required duration for their age group.

For example, if your 7-year-old (who needs 9–12 hours) must be up at 7:00 AM, a bedtime of 8:00 PM gives them a solid 11 hours. If you start the winding-down routine (bath, books, quiet time) 30–60 minutes before that, you’ve set your whole evening up for success.

Remember, consistency is your best friend here. By prioritising a research-backed sleep schedule, you are giving your child the most powerful foundation for learning, behaviour, and a happy, well-regulated day.