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
- Make sure they have a soak in a warm bath just before bed, it’ll help them feel more relaxed.
- Avoid putting bright lights on in their bedroom. Dim lights encourage our brains to produce melatonin, the sleep hormone.
- 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.
- 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.
- 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).
- 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/
