"Is he getting enough sleep?" It's one of the questions parents ask most. The answer depends mostly on age... but also on the quality of the nights. Here are the benchmarks, and how to work out the right bedtime.
The chart: how many hours of sleep by age
These benchmarks come from the recommendations published by the American Academy of Sleep Medicine (AASM). They count sleep over 24 hours, naps included.
| Age | Recommended sleep per 24 hours |
|---|---|
| 1 to 2 years | 11 to 14 hours (naps included) |
| 3 to 5 years | 10 to 13 hours (naps included) |
| 6 to 12 years | 9 to 12 hours |
| 13 to 18 years | 8 to 10 hours |
These are ranges: some kids are "short sleepers," others "long sleepers." The best indicator is still your child: do they wake up easily? Are they in good form during the day?
What time should you put your child to bed?
The simplest approach is to start from the wake-up time (often set by school) and count backward. Add about 15 to 30 minutes for falling asleep.
| Age | Wake-up at 7 a.m.: lights out around... |
|---|---|
| 2-3 years (with a nap) | 7:30 - 8 p.m. |
| 4-5 years | 7:30 - 8:30 p.m. |
| 6-8 years (1st - 3rd grade) | 8 - 8:30 p.m. |
| 9-12 years (4th - 6th grade) | 8:30 - 9:30 p.m. |
| Teens | 9:30 - 10:30 p.m. |
These times are examples calculated from the previous chart: adapt them to your child, and try to keep them roughly the same on weekends.
They get their hours... but wake up tired?
This is very common, and it's often what worries parents most:
"No longer being tired in the morning after a night of 8.5 to 9 hours."
"He never seems truly rested in the morning."
The number of hours isn't everything: broken sleep (waking up, restlessness) or lighter sleep is less restorative. Possible causes include:
- a stuffy nose, snoring, mouth breathing (see our article on sleeping with the mouth open);
- screens in the evening, which delay falling asleep;
- a bedroom that's too warm or too bright;
- poor head and neck position, often because of a pillow that's too high (an adult pillow) or too flat.
Signs that a child isn't getting enough sleep
- you have to wake them every morning, and it's hard;
- they fall asleep as soon as they're in the car or in front of a screen;
- they're irritable, cry, or get worked up easily at the end of the day;
- they have trouble concentrating, or on the contrary are very hyper;
- they often have dark circles.
If these signs continue despite regular bedtimes, talk to your pediatrician.
5 habits that help kids sleep better
- Regular bedtimes, even on weekends (within half an hour).
- No screens in the hour before bed, and no screens in the bedroom.
- A calm, short routine: bath or washing up, a story, a cuddle, lights out.
- A cool, dark, quiet bedroom.
- Bedding suited to their age: a firm mattress and a pillow at the right height.
What about the pillow? A head that tips at night often means a mouth that opens and less restorative sleep. A pillow at the right height helps your child stay well positioned.
The Lymphelia Kids Posture Pillow has a center dip and neck support, in 3 heights by age, to keep the head in line with the back all night.
Discover the Kids Posture Pillow100-night trial · Free shipping · Which size? Take the quiz
Frequently asked questions
How many hours does a 3-year-old sleep?
The benchmark is 10 to 13 hours per 24 hours, nap included. For example: 11 hours at night and a 1-hour nap.
How many hours of sleep at age 6?
Between 9 and 12 hours per night. For a 7 a.m. wake-up, that means bedtime around 8 - 8:30 p.m.
How many hours should a 10-year-old sleep?
Between 9 and 12 hours. With a 7 a.m. wake-up, aim for lights out around 8:30 - 9:30 p.m.
What about teens?
Between 8 and 10 hours per night. Teens tend to go to bed later: limiting screens in the evening helps a lot.
My child sleeps a lot but is always tired. Is that normal?
Not really. It can come from poor-quality sleep (snoring, open mouth, waking up) or from another cause: talk to your pediatrician.