Getting kids to sleep enough is one of the biggest challenges parents face. But knowing exactly how much sleep your child needs at each age can help you set appropriate bedtimes and nap schedules. Here's the complete guide based on recommendations from the American Academy of Sleep Medicine.
Babies at this age nap 3-4 times per day, with each nap lasting 30 minutes to 2 hours. Don't worry about a schedule yet; follow the baby's cues.
Around 6 months, most babies consolidate to 3 naps (morning, afternoon, late afternoon). By 9 months, many drop the late afternoon nap. Common schedule: nap at 9 AM, 1 PM, and sometimes 4 PM.
Most babies drop the morning nap between 12-18 months, keeping the afternoon nap (12:30-2:30 PM). Signs they're ready: fighting the morning nap, taking 30+ minutes to fall asleep for it.
One afternoon nap of 1.5-3 hours. If the nap goes past 3 PM, it can push bedtime too late.
Most children drop their nap between ages 3 and 5. Signs they're ready: taking 30+ minutes to fall asleep at naptime, bedtime becomes unreasonably late, or the nap makes them crankier instead of refreshed.
A good rule of thumb: count back from the time your child needs to wake up, adding the recommended sleep hours. If your 5-year-old needs to wake up at 7 AM and needs 11 hours of sleep, bedtime should be around 8 PM.
Find the right bedtime for your child based on their wake-up time with our free Sleep Calculator.
Consistency is key. The bedtime routine should be non-negotiable. Give choices within the routine (which book, which pajamas) but don't negotiate on whether bedtime happens. If they get out of bed, calmly return them each time without engaging in conversation.
Yes, if the nap is too long or too late. Cap naps at 2-3 hours and make sure they're awake by 3 PM. A nap that runs until 5 PM will push bedtime to 10 PM, which means less nighttime sleep.
Yes, a dim nightlight (warm color, low wattage) is fine and can help with fear of the dark. Avoid bright nightlights or projector lights. Red or amber nightlights are best because they don't suppress melatonin.
Shift your child's bedtime by 15 minutes every 2-3 days in the week before the time change. This gradual adjustment is easier than a sudden 1-hour shift. The same approach works for jet lag.