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How much sleep does my child need? Sleep by age, and bedtime routines that work

25 October 2026 · 2 min read

Sleep affects everything: mood, learning, appetite and how many tantrums you see before dinner. Here's how much sleep children need, and a bedtime routine that makes it easier to get.

How many hours, by age

Sleep experts recommend, per 24 hours and including naps:

  • 1–2 years: 11–14 hours
  • 3–5 years: 10–13 hours
  • 6–12 years: 9–12 hours

These ranges come from the American Academy of Sleep Medicine and are endorsed by the American Academy of Pediatrics. (AASM and AAP sleep recommendations, HealthyChildren.org: how many hours does your child need?)

Naps

Most 1-year-olds nap once or twice a day, and by 2 most children are down to one nap. Many children stop napping somewhere between 3 and 5. The range is wide. If your child still naps at 4 and sleeps well at night, that's fine.

Signs of too little sleep

  • cranky or weepy late in the afternoon
  • more tantrums than usual
  • falling asleep in the car or the pram at odd times
  • hard to wake in the morning
  • "wired" and extra active at bedtime (overtired children often look full of energy)

A simple bedtime routine (20–30 minutes)

  1. Same time most nights, weekends included, within about half an hour.
  2. Bath or wash, pyjamas, teeth.
  3. A story or a song. The same ones over and over is fine. Children find repetition comforting.
  4. Lights low and screens off, ideally for the hour before bed. Screen light and excitement make falling asleep harder.
  5. The same goodnight words every night.
  6. Leave while they're drowsy but awake, so they learn to fall asleep on their own.

Common bedtime battles

  • "One more water!" Offer the drink, the toilet trip and the extra cuddle before lights out, so the list is already done.
  • Fear of the dark: a dim night light and a comfort toy help.
  • Very early waking: blackout curtains and a consistent wake-up time.
  • Climbing out of bed: calmly walk them back, with few words, as many times as it takes.

Screens and sleep

Keep phones, tablets and TVs out of the bedroom and finish screen time well before bedtime. If you use a learning app, it helps to set a daily limit that ends in the afternoon or early evening.

When to ask a doctor

Talk to your child's doctor about loud snoring, pauses in breathing, very restless sleep, extreme daytime sleepiness, or if sleep problems are making life hard for the whole family.

This article is general information, not medical advice.