How much sleep does your baby or child actually need?

A Practical Age‑by‑Age Guide

Sleep isn’t just “time spent in bed.” It’s a vital part of your child’s physical growth, brain development, emotional regulation, behaviour, learning, and immune health.

In this guide, we break down the sleep ranges that experts recommend for each age group, explain what those numbers mean and offer handy tips to help you navigate that age.

Newborns (0–4 months)

Recommended: 14–17 hours per 24 hours

Newborns spend most of their early weeks asleep, waking frequently to feed because their tummies empty quickly. Their sleep is spread around the clock in short bursts rather than long stretches at night. One newborn may sleep completely differently to another.

👉 My top tip: Expect unpredictable sleep! Newborn sleep is sporadic and has no pattern because they don't know the difference between day and night yet. Go with the flow, this phase will pass once they move through the 4 month sleep regression.

Babies (4–11 months)

Recommended: 12–15 hours per day (including naps)

As babies grow, they start consolidating sleep at night while still needing naps during the day. Around 4 months, circadian rhythms begin maturing and babies start to have more adult like sleep phases. Longer nighttime sleep becomes more common.

But don't fret if your baby is sleeping through. 80% of babies wake at least once a night. In my experience, most babies are wakeful overnight because of two things...1. they are sleeping to much in the day or going to bed too early or 2. they are waking because they need support to go back to sleep.

👉 My top tip: Understand your babies unique sleep needs and set a routine that suits them. You can't make a baby sleep for more than they are capable of! I have a brilliant FREE guide that can help you do this. Download it here.

Toddlers (1–2 years)

Recommended: 11–14 hours per 24 hours (including naps)

Toddlers typically transition to one daytime nap and longer night sleep. This is usually the age you'll see bedtime battles or bedtime stalling and can be frustrating as a parent. Your toddler is learning boundaries and control.

👉 My top tip: Stick to boundaries even if it causes meltdowns. Your consistency with those boundaries is essential for less chaotic bedtimes and better sleep.

Preschoolers (3–5 years)

Recommended: 10–13 hours per 24 hours

By preschool age, many children drop naps or nap less consistently, with most of their sleep happening at night.

👉 My top tip: Spend one on one time with your child. They're going through some big emotions that can impact sleep. Co-regulation and attachment based play can reduce any impact on sleep.

School‑Age Children (6–10 years)

Recommended: 9–12 hours per 24 hours

School‑age children still benefit from plenty of sleep, even as their schedules become busier with school, homework, and activities.

👉 Practical tip: Understand that by this age your child may need a later bedtime to sleep better at night and not rise too early.

All of these figures are from The National Sleep Foundation and more information can be viewed here.

Why it matters

Knowing how much sleep your child actually needs is important because you can create a schedule that suits their sleep needs.

For example, if your child can sleep 12 hours in 24 hours and you are trying a routine where they sleep 12 hours at night and have 2 hours of naps during the day - you are going to have inconsistent sleep because your child cannot sleep that much. They will wake early, wake for long periods overnight or fight naps.

If you want help understanding how much sleep your child needs, download my free guide or book a free call to talk through my support options.