Sleep for kids: why it's so important and how much they need
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Is your child getting enough sleep? Discover age-specific guidance and explore 10 tips to create better, more restful sleep routines for your children.
Children's creativity tends to shine particularly brightly right before bedtime. All of a sudden, they become master negotiators, hide in the most inventive spots, and have endless questions like, “What happens to caterpillars when they die?”
While this creativity is great and you want to encourage it, maybe not so much an hour past bedtime. Sleep is vital for all of us, but it’s especially essential for kids. It helps their brains develop and their bodies grow. That said, if you have trouble getting your child to fall asleep, it doesn’t mean you’re doing something wrong. It comes with the parenting territory.
Let’s explore how much sleep your kid needs and easy ways to help them get it (without losing your sanity).
Why sleep matters for children
Sleep is the time when your child’s brain files away memories, processes emotions, and makes sense of everything they’ve learned that day. Additionally, their bodies are in a state of active repair. This means they release growth hormones that build their muscles, strengthen their bones, and support their immune system.
When they don’t get enough sleep, children usually experience mood swings, hyperactivity, anxiety, poor focus, and even have higher risks of obesity down the line. Sleep can also protect their long-term health and support their mental wellbeing, and even their metabolism.
How much sleep kids need (by age range)
Every child is different and has their own unique needs, but research from pediatric sleep experts does suggest some general guidelines. Here’s what they recommend:
Newborns (0–3 months): 14–17 hours a day. At this stage, sleep is scattered and unpredictable. Your newborn will sleep in short bursts around the clock with no real sense of day or night.
Infants (4–12 months): 12–16 hours a day. Sleep starts to consolidate around this time, and many babies begin to sleep for longer stretches at night. Naps are still essential during this period.
Toddlers (1–2 years): 11–14 hours a day. This includes nighttime sleep and one or two daytime naps. Toddlers love to test sleep boundaries, but a solid sleep routine can help anchor them.
Preschoolers (3–5 years): 10–13 hours a day. They may drop naps around this age, but they still need early bedtimes. This is an important growing and learning time.
School-aged kids (6–12 years): 9–12 hours a day. With school, activities, and social lives picking up, sleep can be harder to come by. But they still need it for focus, mood, and general functionality.
Teens (13–18 years): 8–10 hours a day. Teenagers’ body clocks naturally shift later, which can bump against early school start times. Even if they fight bedtime, their brains still need to fully recharge.
5 signs your child isn’t getting adequate sleep
Unfortunately, tired kids don’t always look tired. When they’re sleepy, they can come across as wired, chatty, or moody. To determine if your child needs more rest, look out for these five signs:
1. Mood swings or extra crankiness: If your kid is regularly switching from giggles to sobbing over the wrong spoon, they might have a sleep deficit.
2. Difficulty waking up (or staying awake): If mornings feel like a constant battle, or they’re nodding off mid-morning, they’re most likely running on empty.
3. Hyperactivity or restlessness: Exhausted kids usually go up and not down. If they’re bouncing off walls at bedtime, their brain could be overstimulated from a lack of sleep.
4. Trouble focusing or following directions: Sleep helps with children’s executive function. If your kid is forgetting things or zoning out a lot, rest may be the missing link.
5. Frequent illness or low energy: Lack of sleep weakens the immune system and overall stamina. If they’re getting sick more frequently, sleep could be a contributing factor.
How to help your kid get better sleep: 10 tips to boost their Zzz’s
Sometimes getting your kids to sleep better can feel like an impossible task. You have to drag them from their bed in the morning, and then they’re buzzing around the house when you need them to wind down at night.
If you’re tired of worrying about your kid’s rest, here are 10 manageable tips to help them sleep.
1. Create a wind-down routine they actually like
Kids need cues that say a gentle wind-down is coming. A consistent routine—even if it’s only 15–30 minutes—can help their bodies slowly shift into rest mode. To transition into calmer vibes, try:
A bath or a warm shower
Dimming the lights
A goodnight ritual, like a goofy handshake or sharing a gratitude list from the day
Here are eight gratitude exercises to do with your kid to help them wind down.
2. Keep bedtimes relatively consistent
Try to anchor sleep and wake times within the same 30–60 minute window, even on weekends. But if life happens, don’t spiral.
Just remind yourself that the goal is rhythm and not rigidity.
Read more: How to stop spiraling: 10 ways to manage negative thinking
3. Power down the screens early
Screens and bright lights may mess with melatonin production. To help your kid sleep more easily, try:
No screens at least 30 minutes before bed
A wind-down puzzle or coloring time instead
Audiobooks as a transition away from visual stimulation
💙 Get your kid ready for rest by listening to the bedtime story Raggedy Ann Stories with Margo Trueblood.
4. Design a sleep-friendly bedroom
Give your child the best shot at a good night’s sleep by arranging their room in a sleep-friendly way. Here are some things you can do:
Cool the temperature and keep it around 65–70°F
Put on a white noise machine to mask household chaos
Let them have their blanket, or that special pillow or toy to help them feel safe
Check out six more tips to help you create a sleep-friendly bedroom for your kid.
5. Let them feel some control
Power struggles peak at bedtime, usually because kids feel like everything is being done to them. So, offering small, structured choices can help them feel in charge. Here are some you could give them:
“Do you want to brush your teeth before or after pajamas?”
“Which book should we read tonight?”
“Do you want the moon night light or the dolphin one?”
6. Address nighttime fears without dismissing them
Validate their fears about the dark or monsters under their bed. This can help defuse their anxiety. Here are a few soothing activities you could do with them:
Go around and do a monster check
Name a stuffed animal to be the brave protector of the bed
Talk through scary thoughts earlier in the night when emotions are lower
7. Watch the snacks (and sugar)
A hungry kid doesn’t sleep great, but a kid hyped up on sugar doesn’t sleep well either. To give them the best shot at resting, try:
Offering a small, protein-rich snack before bed, like a banana with peanut butter
Limiting sugar and caffeine a couple of hours before sleep
8. Move their bodies during the day
Children who sit most of the day may have a harder time settling at night. So, work in daily activities that help them get their energy out. These could be:
Running around a playground, dancing around the living room, or going for a family walk after dinner
If they’ve been stuck indoors, consider doing a few minutes of stretching before bed
Read more: 7 bedtime stretches to help you relax and sleep better
9. Normalize wake-ups without fanfare
Some kids wake up during the night and don’t know how to fall back asleep without a parent. Teaching them this skill can help them doze off more easily and also give you a better night’s rest. To make it happen, try:
A consistent, relaxed response if they wake up, reassure them, guide them back to bed, and use minimal engagement
Teach older kids self-soothing techniques, like having them cuddle with a stuffed animal or listening to quiet music
💙 Introduce your child to the Lullaby Piano playlist to help them fall asleep on their own.
10. Start with your own nervous system
If bedtime is frantic, they’ll feel it. But if you’re grounded and calm, even if they’re not, they’ll eventually attune to you. Be the anchor for them by:
Taking three deep breaths together before lights out
Using a calming scent or sound that you both enjoy
Saying to yourself, “This doesn’t have to be perfect. It just has to be good enough.”
Sleep for kids FAQs
How can I tell if my kid is getting enough sleep?
A good rule of thumb to gauge if your kid is getting enough sleep is to observe how they function during the day. A well-rested child generally wakes up pretty easily, has decent energy throughout the day, and isn’t constantly melting down over tiny things.
If your kid is alert, emotionally balanced, and able to focus at school or during playtime, they’re probably getting enough sleep. But if mornings are a battle, and they’re cranky by the afternoon, it might be worth reevaluating their sleep schedule.
What are some gentle ways to handle bedtime resistance?
Resistance is normal, especially during transitions. Going to bed can feel like a loss of control to a kid, so leaning into that with empathy can help. One way you can do this is by adding in a soft structure and giving them a choice like, “Do you want to hop like a bunny to the bathroom or tiptoe like a ninja?”
If they’re stalling, it could also be about needing a little more connection. Try carving out five minutes of time for just the two of you. It may surprise you how often bedtime drama is just a cover for them wanting more of you.
How can I help my child who wakes up frequently at night?
Night wakings are common, especially during specific developmental phases or when stress or illness is present. To help your kid learn to settle themselves, keep your responses low-key. Talk to them with a quiet voice and use minimal lighting.
Try to use as little talking as it takes to reassure them and guide them back to bed. Over time, this can help their brain associate wake-ups with calm.
If they’re older, teaching them how to self-soothe can do wonders. You could teach them deep breathing, a mantra, or just to hug their favorite stuffed animal.
Is it okay for kids to nap during the day?
It’s okay for kids to nap during the day. In fact, for babies, toddlers, and many preschoolers, naps are essential. That said, naps should match your child’s age and needs.
If your five-year-old is napping for three hours and then talking well into the night, it might be time to reassess. On the other hand, if your toddler skips a nap and then gets cranky, prioritize more afternoon sleep.
What is the best thing to help kids sleep?
A calm and predictable bedtime experience is typically the best way to help your child sleep. A consistent schedule signals to their brain that it’s time to rest.
A warm bath and dimming the lights 30 minutes before bed are two ways you could help your child wind down. Also, if your child feels safe, loved, and not overly stimulated, sleep will usually come more easily. Here are 10 more do’s and dont’s for a good bedtime routine for your kid.
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