Is My Child's Sleep "Normal"? A Breakdown by Age

Lindsay Anderson
May 21
3 min read

If you’ve ever Googled "How much sleep does a 3-year-old need?" at 2 a.m., you’re not alone. While every child is different, there are science-backed recommendations for the amount of sleep that the majority of children require at each age. In this post, we'll break down the age-specific guidelines of what "normal" sleep looks like, common signs your child may not be getting enough sleep, and when to consider seeking additional support.

Why Sleep is Essential

Emotional Well-being & Behavior: Quality sleep plays a vital role in regulating emotions. Well-rested children often wake up feeling ready to tackle the day. In contrast, lack of sleep can lead to irritability and mood swings.
Cognitive Development: A child’s cognitive abilities develop significantly during the early years, with the amount and quality of sleep they obtain playing a key factor in this development. Some research has suggested that preschoolers who do not sleep well may later develop problems with certain aspects of cognitive function, such as working memory and the ability to focus and tune out distractions.
Immune System Health: Adequate sleep enhances kids' immune systems, making them less susceptible to illnesses. According to the Mayo clinic, not getting enough sleep or quality sleep significantly raises your chances of getting sick after being exposed to a virus, such as the common cold. Additionally, sleep or lack of sleep can affect how long it takes you to get better if you do get sick.

Sleep Needs by Age Group

The American Academy of Sleep Medicine organized a panel of experts to create the following age-based sleep recommendations. By reviewing hundreds of research studies on sleep duration and key health outcomes, they were able to determine a range of sleep durations that the majority of children will benefit from at each age.

🍼 Infants (4–11 months)

Recommended: 12–15 hours/day (including naps)
May Be Appropriate: 10-18 hours/day (including naps)

👶 Toddlers (1–2 years)

Recommended: 11–14 hours/day (including naps)
May Be Appropriate: 9-16 hours/day (including naps)

👧 Preschoolers (3–5 years)

Recommended: 10–13 hours/day (including 0 or 1 nap)
May Be Appropriate: 8-14 hours/day (including 0 or 1 nap)

🧒 School-Age (6–13 years)

Recommended: 9–11 hours/night (0 naps)
May Be Appropriate: 7-12 hours/night (0 naps)

Signs Your Child May Not Be Getting Enough Sleep

Behavioral changes (especially hyperactivity and impulsivity)
Difficulty getting up in the morning
Problems with focus and memory
Poor emotional regulation and increased irritability
Taking naps after the age of about 5

When to Seek Support

When lack of sleep interferes with school, family life, or therapy
Sleep challenges persist despite consistent routines
Snoring, breathing pauses, or other signs of sleep apnea
You suspect medication is playing a role in the sleep issue

With some estimates of the prevalence of sleep issues in children being as high as 50%, you are definitely not alone if your child or therapy client is not meeting the recommended sleep duration for their age . The good news is, many sleep problems can improve with simple changes. If you suspect an underlying medical issue is contributing to the problem, reach out to your pediatrician or other qualified health professional as soon as possible. If you’re unsure whether your child’s sleep is supporting their growth and development, I offer free consultations to help you figure out what’s going on and what to do next.
Book yours here: https://calendly.com/lindsay-restfulkids/free-15-minute-chat