How much sleep does your child need?

It's such a common concern among parents—wondering if your little one is getting enough sleep. The thing is, there's no one-size-fits-all answer because every child is unique. However, I'm here to guide you through the basics and offer some insights to help you gauge your child's sleep needs.

Age Matters

• Newborns (0-3 months): They're the champs of sleep, but not like you and I would think of sleep.   Newborns will  need around 14-17 hours a day, but it's sporadic and not scheduled. Those hours include 3-5 naps during the daytime.  The wakeful window at this age could be 30 minutes to 90 minutes.   

• Infants (4-11 months): As they grow, infant sleep consolidates a bit, averaging about 12-15 hours daily. This includes 2-3 naps, which can vary in length.   The wakeful window could be 90 minutes to four hours in length.  

• Toddlers (1-2 years): Around 11-14 hours of sleep per day, including 1-2 naps. The wakeful window could be 4-6 hours long.   

In general, you’ll find that children are actually asleep

more than they are awake during the first two years of life! 

 

• Preschoolers (3-5 years): Aim for 10-13 hours.   This will include 1 to 0 naps during the daytime.  Wakeful windows at this age are 5-12 hours but having a nap or rest time in the middle of the day is crucial until your child is off to school.  

• School-Aged (6-12 years): 9-12 hours of good sleep. Establishing a consistent bedtime routine becomes key.

Understanding your child’s unique sleep needs

Kids grow fast, and so do their sleep needs. Remember, these are general guidelines, and your child may need a bit more or less. Pay attention to their cues, mood, and behavior to adjust accordingly.  I’ve been sleep coaching since 2011 and have found that the majority of children will need closer to 11ish hours of nighttime sleep and nap/s or rest time until they are off to school,  

Special note on naps for children

Your child’s brain, not their age, will determine their need for naps. It’s developmentally appropriate for your child to resist naps. It’s important to encourage and prioritize the naps through these growing transitions.   

Creating flexible sleep routines rather than being scheduled for naps during the first year of life will make it more manageable to support your newborn and infant child’s feeding and developmental needs.  If you're not sure how, you can learn more about the group coaching membership, Sleep Coaching Success. 

The Power of Routine

Creating a flexible routine isn't just about the child; it involves the whole family. A consistent bedtime routine helps signal to your child that it's time to wind down. It could be reading a story, a warm bath, or a gentle lullaby—whatever works for you and your child.  Nap time routines are just as important to help your child’s body understand it’s time to rest. 

Next Steps: 

• Be Attuned: Notice your child's cues for sleepiness, like rubbing eyes, low energy, or becoming fussy.
• Consistency is Key: Establish a consistent bedtime and wake time that starts your day  once your child is 4 months and old.  Consistency helps regulate their internal clock.
• Adapt as They Grow: Sleep needs change as they age. Adjust the routine to empower your child in the going to sleep process.   
• Create a Sleep-Inducing Environment: Keep the bedroom cool, dark, and quiet. 

Get the printable PDF Sleep Chart here. 

Reading the sleep chart you’ll see information based on  National Sleep Foundations recommended sleep needs.  

😴 Remember to look at the quantity but also the quality of sleep! There's no perfect formula, sleep needs will vary in different seasons, but a compassionate, flexible routine will work wonders. Sweet dreams!