• Vitamins & Supplements
  • Food & Drink
  • Sports Nutrition
  • Free From
  • Natural Beauty
  • Weight Management
  • Offers
  • Summer Shop
  • The Health Hub
  • Learn more Healthbox
  • Account
Track your order Delivery & Returns Help Centre My subscriptions

Customer Service

  • Contact us
  • Site map
  • Site map
  • Store locator

About us

  • Who are we
  • Working at Holland & Barrett
  • Press releases
  • Privacy & cookie policy
  • Terms & conditions
  • Holland & Barrett More
  • Holland & Barrett International
  • Corporate Social Responsibility
  • Modern Slavery Statement

Connect with us

Store
0370 606 6606
My account
Rewards
  • Sign in
  • How do I join?
  • What are the benefits?
  • FAQs
Holland & Barrett :: the good life
  • Menu
  • Account
  • Store
  • Basket
    Search for
    • Vitamins & Supplements
    • Food & Drink
    • Sports Nutrition
    • Free From
    • Natural Beauty
    • Weight Management
    • Offers
    • The Health Hub
    • Healthbox

    Home / Conditions / Children’s Health / How much sleep do children need?

    a young girl asleep
    a young girl asleep

    How much sleep do children need?

    They race around burning off loads of energy and they’re obviously growing by the day; it’s tiring work being a child! But how much sleep do children need?

    The long and the short of it is, some children need more sleep, depending on how old they are.

    Why sleep is so important for kids

    Regular sleep is important for everybody, especially children, as it’s what fuels their physical and mental development, as well as their wellbeing.1

    Interestingly, our natural sleep patterns, develop at around six weeks old. By the time babies are three to six months old, most should have a regular sleep-wake routine.

    And by the age of two, most children will have spent more time asleep than they have awake. Interestingly, children spend almost 40% of their childhood asleep, which gives you a bit of an indicator in terms of how important sleep is for children.2

    How much sleep does my child need?

    There’s lots of guidance out there on how much sleep children should be getting each night. But it’s important to note here that sleep quality, e.g. getting a good night’s sleep – dropping off relatively quickly and sleeping pretty much all of the way through, is just as important as sleep quantity.3

    Here’s an overview of how much sleep children should get according to how old they are:4

    How much sleep does a 16 year old need…

    9 hours

    How much sleep does a 15 year old need…

    9 hours

    How much sleep does a 14 year old need…

    9 hours

    How much sleep does a 13 year old need…

    9 hours and 15 minutes 

    How much sleep does a 12 year old need…

    9 hours and 15 minutes

    How much sleep does an 11 year old need…

    9 hours and 30 minutes

    How much sleep does a 10 year old need…

    9 hours and 45 minutes

    How much sleep does a 9 year old need…

    10 hours

    How much sleep does an 8 year old need…

    10 hours and 15 minutes

    How much sleep does a 7 year old need…

    10 hours and 30 minutes

    How much sleep does a 6 year old need…

    10 hours and 45 minutes

    How much sleep does a 5 year old need…

    11 hours

    How much sleep does a 4 year old need…

    11 hours and 30 minutes

    How much sleep does a 3 year old need…

    0 to 45 minutes (during the day)

    11 hours and 30 minutes to 12 hours (at night)

    How much sleep does a 2 year old need…

    1 hour 30 minutes (during the day)

    11 hours 30 minutes (at night)

    How much sleep does a 1 year old need…

    2 hours and 30 minutes (during the day)

    11 hours (at night)

    How much sleep does a 1 year old need…

    2 hours and 30 minutes (during the day)

    11 hours (at night)

    How much sleep does a 6 month old need…

    3 hours (during the day)

    11 hours (at night)

    How much sleep does a newborn need…

    8 hours (during the day)

    8 hours and 30 minutes (at night)

    Some helpful tips to help children sleep

    Establishing a sleep routine can work wonders when it comes to helping your child/children fall asleep. So too can these tips:5

    1. Make sure they have a soak in a warm bath just before bed, it’ll help them feel more relaxed.
    2. Avoid putting bright lights on in their bedroom. Dim lights encourage our brains to produce melatonin, the sleep hormone.
    3. Once they’re all nicely tucked up, read them a story, read together or listen to some relaxing music. Try not to do any activities that overstimulate the brain.
    4. If they’re of an age where they use digital devices, e.g. games consoles, smartphones, tablets, get them to stop using them an hour before they go to bed.
    5. Make sure their room is set up for sleep – there are light-blocking curtains on the windows and the temperature is right (between 16 and 20°C).
    6. Also make sure their sleeping space is a clutter-free zone. Having piles of toys, clothes books etc around can potentially make them feel less calm.

    We hope you’ve found this article useful. Young or old, sleep is a fundamental part of all of our lives. For more insight on the power of sleep read, The importance of sleep.

    Last updated: 8 September 2020

    Sources
    1 https://www.nhs.uk/live-well/sleep-and-tiredness/healthy-sleep-tips-for-children/
    2 https://www.sleepfoundation.org/articles/children-and-sleep
    3 https://sleepcouncil.org.uk/how-much-sleep-does-my-child-need/
    4 https://www.nhs.uk/live-well/sleep-and-tiredness/how-much-sleep-do-kids-need/
    5 https://www.nhs.uk/live-well/sleep-and-tiredness/healthy-sleep-tips-for-children/

     

    Tweet
    Follow on Instagram
    Children’s Health Children’s Sleep Conditions Sleep Sleep Help

    You may also like

    Should my children take omega-3?

    Article

    Should my children take omega-3?

    From foetus through to breastfeeding, toddler, teenage years and beyond, omega-3s are critical for growth,..

    READ MORE...
    Why am I always tired? Common causes of fatigue and how to beat them

    Article

    Why am I always tired? Common causes of fatigue and how to beat them

    Feeling exhausted is very common amongst adults and there is usually a good reason to..

    READ MORE...
    5 benefits of kangaroo mother care

    Article

    5 benefits of kangaroo mother care

    Kangaroo mother care (KMC) was developed in the late 1970s by doctors in a Columbian..

    READ MORE...

    Connect with us

    • Log in Register
    • rewards for life

    Customer service

    • Store locator
    • Contact us
    • Site feedback
    • Frequently asked questions
    • Delivery & returns
    • Site map
    • My account

    About us

    • Who we are
    • Working at Holland & Barrett
    • Press room
    • Privacy & cookie policy
    • Terms & conditions
    • Holland & Barrett More
    • Holland & Barrett International

    Brands

    • Holland & Barrett
    • Bootea
    • Dr Organic
    • Precision Engineered
    • Manuka Doctor
    • Good n Natural
    • Miaroma
    Register
    Click to verify if this website is operating legally

    Copyright © Holland & Barrett Retail Limited, 2017. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.