How much sleep does your child really need?
How Much Sleep Does Your Child Really Need?
As parents, one of the most common questions we ask ourselves is: “Is my child getting enough sleep?”
Between night waking's, short naps, and the endless advice from well-meaning friends and family, it can feel confusing to know what’s really right for your little one.
The truth is, sleep isn’t just about keeping children rested and cheerful during the day. It is the very foundation for their growth, development, learning, and wellbeing. Understanding how much sleep children actually need can help you set realistic expectations and build healthy sleep habits that support the whole family.
Why Sleep Matters So Much
Sleep is when the body and brain do some of their most important work.
For the brain: During sleep, children process the flood of information they’ve absorbed during the day. Neural connections are strengthened, memories are stored, and learning is consolidated. Without enough sleep, children struggle more with attention, behaviour, and emotional regulation.
For the body: Deep sleep is when growth hormone is released, driving physical development. It’s also when the immune system is strengthened, helping children fight off illness.
For emotions and behaviour: Lack of sleep doesn’t just cause yawns – it can show up as tantrums, clinginess, hyperactivity, or difficulty coping with even small challenges.
For long-term health: Research shows that chronic sleep deprivation in childhood can impact mood, learning, and even long-term wellbeing.
How Much Sleep Does Your Child Need?
Every child is wonderfully unique, and sleep needs can vary. Some little ones thrive on the higher end of the range, while others are content with a little less. These guidelines can help you understand what’s typical and give you a sense of whether your child is getting enough rest.
Newborns (0–3 months)
Newborns need a lot of sleep - usually around 14–17 hours across 24 hours. Their sleep comes in short bursts, day and night, because their body clock hasn’t yet developed. At this stage, it’s less about strict routines and more about responding to their needs while gently guiding them towards recognising the difference between day and night.
Babies (4–11 months)
At this stage, babies usually need around 12 - 15 hours of sleep in 24 hours. Night sleep begins to consolidate, and naps start falling into more predictable patterns - usually 2 or 3 during the day. A soothing bedtime routine really helps here, setting the scene for longer, more restful stretches.
Toddlers (1–2 years)
Toddlers typically need 11 - 14 hours of sleep in a day. Most little ones will drop down to one nap, though some still benefit from two until around 15–18 months. A consistent bedtime helps reduce battles and gives toddlers the security they need to settle well.
Pre-schoolers (3 - 5 years)
Preschool children usually need 10 - 13 hours of sleep. Some will still nap until age 3 or 4, while others may outgrow naps earlier. Once naps are gone, an earlier bedtime is key to keeping sleep needs met.
School-aged children (6 - 13 years)
Children in this age group generally need 9 -11 hours of sleep each night. With busy school days, activities, and more independence, it’s easy for sleep to get squeezed - but protecting enough rest supports learning, focus, and emotional wellbeing.
Signs Your Child May Not Be Getting Enough Sleep
Even with guidelines, every child is different. Look out for these signs of sleep deprivation:
Difficulty waking in the morning
Irritability, mood swings, or clinginess
Frequent meltdowns over small things
Hyperactive behaviour (sometimes mistaken for “plenty of energy”)
Falling asleep at unusual times (car rides, mealtimes, playtime)
If these signs are familiar, your child may need more sleep than they’re currently getting.
Creating Healthy Sleep Habits
You can’t force sleep, but you can create the right conditions for it. Here are a few gentle ways to help your child get the rest they need:
Set a consistent bedtime and wake time – even at weekends.
Use a calming bedtime routine – predictable steps like bath, story, cuddle signal to the brain that it’s time for sleep.
Keep the sleep environment dark, cool, and quiet – this helps support natural melatonin production.
Limit screens before bed – blue light can delay sleep and make it harder for children to wind down.
Encourage daytime activity and outdoor play – natural light exposure during the day helps the body clock stay on track.
A Final Thought
Sleep is not a luxury for children - it’s essential. When your little one gets the right amount of quality sleep, you’ll see the difference in their mood, energy, learning, and even in your own wellbeing as a parent.
If you’re struggling with sleep in your home, please know you don’t have to go through it alone.
Gentle, practical support is available - and the right guidance can make all the difference in helping your child (and you!) get the rest you need, want to get started?
Click here 👇
Katie Allan xx
