How Much Sleep Do Children Need: Recommended Hours By Age
Scientific editor: Diagoras Zarganis, Pediatrician, Director of the 2nd Pediatric Clinic, Athens Pediatric Center.
Sleep is a fundamental factor for the physical, cognitive and psycho-emotional development of children. As they grow, their sleep needs change, while lack of sleep can have serious consequences for their health.
Recommended Hours of Sleep by Age (American Academy of Sleep Medicine)
| Age Unit | Recommended Sleep |
| Newborns (0-3 months) | 14-17 hours |
| Infants (4-12 months) | 12-16 hours |
| Toddlers (1-2 years) | 11-14 hours |
| Preschoolers (3-5 years) | 10-13 hours |
| School-age children (6-12 years) | 9-12 hours |
| Teenagers (13-18 years old) | 8-10 hours |
Why is Sleep Critical for Children?
Adequate sleep contributes to:
- Cognitive Development: Improved memory, attention, and learning skills.
- Behavior: Better emotional regulation and fewer behavioral problems.
- Physical Health: Metabolic regulation, immune system enhancement, and reduced risk of obesity.
- Mental Health: Prevention of anxiety, depression, and emotional distress.
- Safety: Reduced risk of accidents, especially among teenage drivers.
Sleep and Age Stages
Newborns (0-3 months)
- Sleep 14-17 hours a day, in short bursts.
- They do not have a developed circadian rhythm and wake up frequently to feed.
- Sleep safety: Newborns should sleep on their backs on a firm mattress without pillows, blankets or toys.
Infants (4-12 months)
- Sleep stabilizes and includes 6-8 hours of continuous sleep at night.
- They begin to develop sleep cycles closer to adults.
Toddlers (1-2 years)
- Naps: 1-2 times a day.
- Usually 11-14 hours of sleep per night 24 hours.
Preschoolers (3-5 years old)
- 10-13 hours of sleep.
- Naps are reduced or stopped.
School-age children (6-12 years old)
- 9-12 hours of sleep.
- Insufficient sleep affects concentration and school performance.
Teenagers (13-18 years old)
- 8-10 hours of sleep.
- They often suffer from lack of sleep due to school and social demands.
- Insufficient sleep increases the risk of accidents and mental disorders.
Practical Tips for Better Sleep
- Stable sleep schedule: Establish a consistent bedtime and wake-up time.
- Screen restriction: Avoid electronic devices at least 1 hour before bedtime.
- Calm sleep environment: Dark, cool and quiet room without noise.
- Avoid caffeine: Soft drinks and energy drinks affect sleep quality.
- Adequate physical activity: Exercise helps regulate sleep.
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