Toddlers (1-2 years) need 11 to 14 hours of sleep, preschoolers (3-5 years) need 10 to 13 hours, and school-age children (6-13 years) need 9 to 11 hours, according to the National Sleep Foundation. The American Academy of Pediatrics (AAP) adds that these are totals across 24 hours, so naps count.
Those numbers are easy to find, but they leave out the part parents actually need: how to tell whether it fits your own child, and what to change if it does not.
The ranges, by age
| Age | Recommended total sleep | What to know |
|---|---|---|
| 1-2 years | 11-14 hours | Count naps in the total |
| 3-5 years | 10-13 hours | Naps usually fade during these years |
| 6-13 years | 9-11 hours | Mostly night sleep |
The National Sleep Foundation also notes that an extra hour or two on either side of a range may be appropriate, depending on the child. Treat the ranges as a guide, and treat your own child's mood and energy as the real test.
What a full day of sleep looks like
Here are three example days, to show how the maths works. They are illustrations, so adjust them to your child.
| Child | Night sleep | Nap | Total |
|---|---|---|---|
| 2-year-old | 7:30 pm to 6:30 am (11 hours) | 1.5 to 2 hours | 12.5 to 13 hours |
| 4-year-old | 8:00 pm to 6:45 am (10.75 hours) | None | 10.75 hours |
| 7-year-old | 8:30 pm to 6:45 am (10.25 hours) | None | 10.25 hours |
All three land inside the recommended range for their age. Working backwards from the time your child has to wake up is the simplest way to find a bedtime that fits.
Signs your child might not be getting enough
- Meltdowns that seem out of proportion to the trigger, especially in the late afternoon
- Needing 20 minutes or more after waking before they feel functional
- A burst of hyperactive, wired energy near bedtime, which is often overtiredness
- Regularly dozing off outside planned sleep times, such as in the car or in front of the TV
A child who sits near the low end of the range but wakes easily, plays well and has a steady mood is probably fine. A child at the "right" number of hours who is cranky, hard to wake and falling asleep in the car most days may need more.
What helps most
Consistency does more than any single trick. The AAP recommends the same waking time on weekdays and weekends, and the same rhythm of mealtimes, nap times and play times, because a predictable day helps children feel secure and comfortable.
Screens matter too. The AAP advises turning off all screens at least 60 minutes before bedtime to avoid disrupting sleep. Our guide to what the AAP says about screen time explains the wider picture.
A short, repeatable wind-down makes the biggest difference at the end of the day. If bedtime is a nightly negotiation, try the 20-minute bedtime routine for a toddler who fights sleep.
When to talk to your pediatrician
Mention it at your next visit if your child sleeps well below the range and is struggling during the day, snores loudly most nights, seems to pause in their breathing, or has long-running trouble falling or staying asleep. A pediatrician can check for causes that a routine change will not fix.
Next up: a bedtime routine that works for a toddler who fights sleep.