How Much Sleep Do Children Need? Age-Based Recommendations
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Time to read 3 min
Why do children need more sleep than adults?
Children are growing - both mentally and physically - every day, and their development requires much more effort from the body than an adult would face.
Getting enough sleep is important for kids in their transition into becoming healthy older children, teenagers and adults for several key reasons:
- releasing hormones that help them grow bigger and stronger, as well as repairing muscles and any other bodily exertion during the day
- providing the cognitive strength and power that is required to allow for efficient brain power, memory, emotional regulation, and problem solving
- immune system repair and regulation, which allows children to overcome and successfully tackle illnesses that make contact with the body and threaten their overall health
How much sleep do children need?
How much sleep a child needs is entirely dependent on the child's age - for example, a teenager will be far closer to an adult's recommendation of 7-9 hours minimum than a newborn would be, as they are far closer to developing into their fully formed adult body.
For simplicity, we will divide children into the following categories:
- babies
- toddlers
- children and older children
- teenagers
How many hours of sleep do babies need?
- Newborns (categorised as being aged 0-3 months) need between 14 and 17 hours of sleep per 24 hours.
- Older babies (aged 4 months up to one year), need slightly less sleep, at 12-16 hours per day. In both cases, this includes naps.
Recommended sleep for toddlers
A toddler aged between 1-2 years of age should have 11-14 hours of rest per day, including naps. For 3 years of age up to 5 and/or pre-schooling age, 10-13 hours is recommended - also including naps.
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How many hours of sleep should children get?
For school-age children (categorised from six years up to the pre-teen age of thirteen), a time when naps may no longer take place, 9-12 hours are recommended. For younger children, they should be getting the higher end of this spectrum, as they will be requiring more rest. However, children beginning puberty often report feeling more tired, so the upper end of this recommendation may also be beneficial for them.
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Teenagers and sleep
Teenagers are closer to adults in terms of how much sleep they need, although they need a bit more to account for the rapid bodily changes that come with puberty. Typically, 8-10 hours of sleep is recommended for a growing teen.
Children are growing at a far faster rate and are developing their cognitive and bodily health, requiring more sleep.
The number of hours of sleep a child needs is dependent on their age.
FAQs
Why do babies change their hours of sleep?
This can be a sign of a change in routine or a potential health issue. If you are unsure, contact a medical professional.
How long should naps be for a baby?
It depends on their age, but three hours is the maximum limit without disrupting nighttime sleep. As they get older, this should be reduced somewhat to 2 hours and later perhaps 1.5 hours.
The Myza Editorial Team
The Myza Editorial Team works together to create and curate The Sleep Journal, a series of blog posts designed to help our customers with frequently asked questions and curiosities regarding everything in the world of sleep, from sleeping positions to skin and hair care. We also provide regular shopping guides, interviews, and reviews to provide insight into our hand-picked brand collaborations and the benefits they have to offer.
