Making sure your child gets enough sleep may feel like one of your main jobs as a new parent. It can seem like your day hinges on the quality and quantity of sleep your baby got the night before (or whether they got a good nap).
It's not wrong to be a little obsessed with your child's sleep: Kids who get enough shut-eye have a healthier immune system and better school performance, behavior, memory, and metal health, according to the American Academy of Pediatrics.
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Below are general guidelines on how many hours of sleep kids require at various ages. Keep in mind that every child is different – and some kids need more sleep while others need less. An hour more or less than the average is well within the range of normal for babies and toddlers.
When your child experiences a change in their routine, gets sick, or is reaching new developmental milestones, their sleep will likely fluctuate. There are also sleep regressions that tend to happen at predictable times for babies and toddlers.
Baby sleep chart by age
Babies sleep a lot: From 12 to 16 hours or more a day. As a rule, newborns sleep around the clock, and babies gradually sleep less and take fewer naps as they grow older. Every baby is different, so their sleep schedules will be different too. Consider this a general guideline:
| Age: | Nighttime: | Daytime: | Average Total Sleep: |
|---|
| Newborn | 8 to 9 hours | 8 hours (varied number of naps) | 16 hours |
| 1 month | 8 to 9 hours | 7 hours (varied number of naps) | 15.5 hours |
| 3 months | 9 to 10 hours | 4 to 5 hours (three naps) | 15 hours |
| 6 months | 10 hours | 4 hours (two or three naps) | 14 hours |
| 9 months | 11 hours | 3 hours (two naps) | 14 hours |
| 12 months | 11 hours | 3 hours (two naps) | 14 hours |
| 18 months | 11 hours | 2.5 hours (one nap) | 13.5 hours |
| 2 years | 11 hours | 2 hours (one nap) | 13 hours |
How much sleep does a toddler need?
Like babies, toddlers need a lot of sleep to support all their learning and growing.
Between the ages of 1 and 2, children need 11 to 14 hours of sleep a day. After their first birthday, your toddler will likely take two naps (totaling three hours) while sleeping 11 hours at night.
As they get closer to their second birthday, many toddlers will drop their second nap. The remaining nap should give them about two to three hours of daytime sleep. Some toddlers transition to one nap closer to age 1 – and that's fine. Many daycare centers require that toddlers drop the second nap when they move from the baby to the toddler room.
Hours of sleep by age
Getting enough sleep at night is linked to better health in just about every area of life. It helps with emotional regulation, educational performance, attention span, and physical wellbeing. In general, people who get enough sleep have a higher quality of life.
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The opposite is true as well. Consistently missing out on sleep is detrimental to your health. Poor sleep is linked to behavioral issues and learning difficulties. Regular sleep deprivation contributes to chronic health issues like hypertension, depression, and obesity. And while that may be discouraging to read as a sleep-deprived parent, it will get better.
Here are sleep guidelines for people of all ages, according to the National Sleep Foundation:
| Age: | Recommended average total sleep: |
|---|
| Newborn | 14 to 16 hours |
| 4 to 11 months | 12 to 15 hours |
| 1 to 2 years | 11 to 14 hours |
| 3 to 5 years | 10 to 13 hours |
| 6 to 13 years | 9 to 11 hours |
| 14 to 17 years | 8 to 10 hours |
| 18 to 25 years | 7 to 9 hours |
| 25 to 64 years | 7 to 9 hours |
| Over 64 years | 7 to 8 hours |
How can I help my baby or toddler get enough sleep?
For babies, toddlers, and older kids, these tips can help:
- Stick to a routine. Having a regular schedule during the day can help your child's sleep stay on track. A soothing bedtime routine and consistent bedtime is important, too. When your baby wakes up at night, keep the lights dim, speak softly, and minimize your interaction so they don't fully wake up.
- Be active during the day. Physical activity and fresh air are crucial for good sleep!
- Turn off screens. Keep TVs, laptops, and other screens out of your child's bedroom. Turn off screens at least one hour before bedtime.
- Identify sleep problems. Nightmares, nighttime wakings, night terrors, snoring, sleep apnea, and heavy breathing are common sleep issues for kids.
- Avoid comparisons. Kids have individual sleep patterns (even siblings), so do your best to identify and adapt to your child's needs.
- Talk to the doctor. If your child has sleep problems, get help from your child's pediatrician.
For more information on helping your baby sleep well, including how to encourage them to self-soothe to sleep, check out sleep basics for babies ages birth to 3 months, 3 to 6 months, 6 to 9 months, and 9 to 12 months.
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To help your toddler establish healthy sleep habits, read our articles on 12- to 18-month-olds and 18- to 24-month-olds.
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