Figuring out how much sleep your child should be getting can be like a complicated math problem.
“You want them to sleep this many hours in a day but cap that nap and make sure to follow the correct wake windows. Use appropriate wake windows in combination with sleepy cues. Make sure they are not overtired but also not undertired!”
It can be totally overwhelming to figure out and know if your child is getting the rest they need for their growth and development.
Signs your child is not getting enough sleep
Research shows that a chronic “sleep debt” in infants and toddlers puts them at risk for a multitude of issues such as:
- Moodiness
- Irritability
- Hyperactivity
- Decreased cognitive function
- Compromised immune systems
You may also notice that your child is cranky during the days, has difficulties settling to sleep and staying asleep. They may also experience multiple night wakings and early mornings.
Signs your child is getting enough sleep
How your child presents during daytime hours will be a great indicator as to whether or not they are getting the sleep THEY need:
- Happy mood
- Energetic and engaged
- Feeding/eating well
- Sleeping well and waking up happy
Sleep “Recommendations” by Age
The following recommendations are based from the AAP and they are to be used as a guide.
Remember, your child will have their own unique sleep needs (some may even fall outside of the recommended ranges and that is OKAY).
Total Sleep in 24 Hours
Newborn: 16-18 hours
Infants (4-12 months): 12-16 hours
Toddlers (1-2 years): 11-14 hours
Children (3-5 years): 10-13 hours
Total Daytime Sleep
Newborn: 5-6 hours (spread over 4-6 naps)
Infants (4-5 months): 4-4.5 hours (spread over 3-4 naps)
Infants (6-12 months): ~2.5-3 hours (spread over 2-3 naps)
Toddlers (12-18 months): ~ 2-2.5 hours (spread over 1-2 naps)
Children (18 months +): ~1-3 hours (spread over 1 nap)
*Children will often drop their daytime nap between 3-5 years of age.
The breakdown of sleep in 24 hours will also vary from child to child.
Some may need 10 hours of sleep overnight, while others of the same age will need 12 hours of sleep overnight.
As your child gets older, their overall sleep needs will decrease so assess regularly whether they are getting the sleep they need, too much or too little.
For example, a 2.5 year old on one nap may only need 1 hour of daytime sleep to properly balance their sleep needs and preserve night time sleep.
You will need to adjust and tweak the schedule as they grow to ensure their daytime sleep continues to be properly balanced and well aligned for optimal night sleep.
Are you worried your child is not getting enough sleep? Book a free sleep evaluation so I can learn more about what is going on and we can discuss how to set your family up for long term success.
Rosalie Kassen (she/her)
Founder of Plume Sleep Solutions, Registered Nurse and Paediatric Sleep Consultant.
I work with families all over the world to bring healthy sleep habits and rest back into their homes. Stop simply surviving the parenthood journey and start thriving!