How Much Sleep Does a Child Need? A Simple Chart From 1 to 16

How much sleep does a child need? Short answer: more than most of us think. A preschooler often needs 10 to 13 hours a day. Here's a clear chart by age, the signs that it isn't enough, and a few small tricks that make bedtime easier for the whole family.

How much sleep does a child need at each age?

It's 7:40 pm. Elsa, 4, is still bouncing on her bed, promising she is “not tired at all”. Sound familiar? You're in good company. Little kids are experts at hiding tiredness, so it helps to know roughly how much sleep they need.

Below are the guidelines from the American Academy of Sleep Medicine (AASM), endorsed by the American Academy of Pediatrics, side by side with 1177, Sweden's national health guide. The numbers are per 24 hours, so night sleep plus any daytime nap.

The example times are our own maths, not a rule. Both sources stress that children differ: some need a bit more, some a bit less, and many teens need extra sleep during puberty. So watch how your child copes during the day rather than staring at the clock.

Do naps and preschool rest time count?

Yes. For young children, every bit of sleep in the 24 hours counts, including the after-lunch rest. According to 1177, a rest of about 25 to 45 minutes is usually enough for children aged 3 to 5, and it shouldn't be too close to bedtime.

So if Noah had a long nap in the afternoon, it makes perfect sense that he's wide awake at eight. Most children drop the nap at some point during the preschool years. Read more in when do kids stop napping.

What are the signs a child isn't getting enough sleep?

In adults, the classic sign is yawning. In small children it's often the opposite. 1177 notes that five-year-olds who lack sleep often become overactive rather than sleepy. So if Hugo is racing laps around the kitchen table at 6 pm, that may be tiredness talking.

Other signs to look out for:

• Your child is grumpy, irritable or sad for a longer period.
• Mornings are a battle, day after day.
• Sleep is restless or your child wakes often at night.
• More meltdowns and tears than usual at the end of the day.

Sleep isn't just cosy, it matters. The AASM review links too little sleep in children to problems with attention, behaviour and learning. One late night won't hurt; it's the long stretches that count.

How can I help my child get enough sleep?

There's no magic button (sadly). But a few simple habits make a real difference, and most of them are free:

1. The same bedtime routine every night. Bath or wash, pyjamas, teeth, a story and a quiet chat. Clear routines help children understand that sleep is coming. Here's how to build one: a bedtime routine for kids.
2. Daylight and outdoor play. Daylight helps set the body clock. 1177 recommends at least an hour of outdoor play a day. Extra important during the dark Nordic winter.
3. Dim the lights in the evening. Swap the ceiling light for a small lamp.
4. Screens off in good time. Both 1177 and KidsHealth advise turning screens off at least an hour before bed and keeping them out of the bedroom. More in screens and sleep.
5. A cool, quiet, dark bedroom. If your child is afraid of the dark, a small night light can help – see tips for kids who fear the dark.
6. Roughly the same times. Regular bedtimes, wake-up times and nap times make it easier for the body to know what's coming.

One more thing: children settle more easily in a bed that feels like theirs. A favourite blanket, a soft toy or a pillow in the right size makes bed a nice place to crawl into. That is why our pillow comes in three sizes, one per age: 1–3, 3–8 and 8–16 years.

FAQ