Sleep for Kids & Parents

Age-specific sleep guidance - from newborn nights to teenage mornings.

Children’s sleep needs change rapidly and dramatically. A newborn sleeps 14-17 hours scattered across 24. A toddler still needs 11-14 hours. A school-age child needs 9-11 hours. A teenager needs 8-10 hours but naturally wants to sleep much later due to the puberty circadian shift. This page gives age-specific sleep and bedtime guidance drawn from the American Academy of Pediatrics and the National Sleep Foundation. Enter your child’s age and get recommended sleep totals, appropriate bedtimes, nap guidance, and common issues to expect at that age.

The Science

The American Academy of Pediatrics consensus statement on childhood sleep (2016) established clear recommendations for sleep durations by age. Chronic under-sleeping in children is associated with obesity, poor academic performance, mood issues, and behavioral problems. Teens are the most chronically undersleeping pediatric group due to the mismatch between puberty-shifted circadian rhythms and early school start times.

How It Works

1

Enter your child’s age.

2

Enter school or daycare start time.

3

Get a recommended bedtime, wake time, and age-specific tips.

Related Tools

Sleep by Age Calculator

Full age range lookup

Sleep Environment Checklist

Audit the bedroom

Sleep Hygiene Checklist

Fix habits

Sleep Schedule Generator

Build a plan

When to Use This Calculator

Frequently Asked Questions

Very normal. Most 4-year-olds benefit from a 30-60 minute nap. Most drop naps between ages 3 and 5.
For newborns (first few weeks), yes - every 2-3 hours is standard. After the first month, if your pediatrician approves, let the baby set the pattern.
Needs 9-11 hours. If school starts at 8 AM with a 7 AM wake, bedtime is 8-9 PM.
This is biology, not defiance. Teenagers experience a natural 2-hour circadian delay during puberty.
Yes, significantly for kids. The 1-2 hours before bed should be screen-free for all ages.
Try blackout curtains, later bedtime by 15 minutes per week, ensuring enough daytime naps, and a wake time clock.
Personal choice. The main consideration: whether the child (and parents) sleep well with the arrangement.