Sleep Schedules for Children: From Newborn to 5 Years

Plus Top Tips for When Sleep Isn’t Going to Plan!

Sleep is one of the most essential parts of a child’s development yet it’s also one of the most challenging aspects of parenting. Between growth spurts, nap transitions, and early morning wake-ups, it can feel like restful nights are always just out of reach. But understanding what’s normal at each stage and how to gently support healthy habits can make a world of difference.

Here's a guide to recommended sleep needs by age, along with tips for when things don’t go as smoothly.

Recommended Sleep by Age

Newborn (0–3 months)

Total sleep needed: 14–17 hours per day

Nap pattern: Irregular, frequent naps (every 1–2 hours)

Night sleep: Wakes often to feed

Tip: Focus on creating a flexible routine based on feeding and wake windows. Don’t worry about a strict schedule just aim for plenty of rest throughout the day and night.

Infant (4–11 months)

Total sleep needed: 12–16 hours

Nap pattern: 2–3 naps per day

Night sleep: May sleep 6–8 hours at a time

Tip: Introduce a calming bedtime routine and try to place your baby down drowsy but awake. This encourages self-soothing skills over time.

Toddler (1–2 years)

Total sleep needed: 11–14 hours

Nap pattern: 1–2 naps, transitioning to 1 nap around 15–18 months

Night sleep: Around 10–12 hours

Tip: Stay consistent with bedtime and wake-up times. Toddlers thrive on routine, and even a 15–30 minute shift can affect mood and sleep.

Preschool (3–5 years)

Total sleep needed: 10–13 hours

Nap pattern: Most 3-year-olds still nap; by 5, many drop naps entirely

Night sleep: Usually 10–12 hours overnight

Tip: If naps are dropped, consider quiet rest time in the afternoon to maintain a rhythm and prevent overtiredness.

Top Tips for Common Sleep Challenges

1. Waking Too Early

Keep the room dark in the morning—use blackout curtains.

Avoid starting the day before 6:00 AM unless absolutely necessary.

Shift bedtime slightly later (by 15–30 minutes) and see if wake time adjusts.

Make sure your child isn’t overtired ironically, that can cause earlier wakes.

2. Fighting Naps

Look for sleep cues: rubbing eyes, zoning out, becoming cranky.

Avoid late-afternoon screen time or sugar.

Adjust nap times: too early or too late can both backfire.

Stay consistent some days they won’t nap, but keep offering the time and space to rest.

3. Not Getting Enough Sleep

Try a wind-down routine: bath, story, soft music, dim lights.

Cut off stimulating activities at least an hour before bedtime.

Avoid irregular bedtime hours on weekends—it can throw off the whole week.

For toddlers and older kids, consider a visual bedtime chart to keep them engaged in the routine.

Trust the Process

Every child is different some are natural night owls, others early risers. While it’s tempting to compare, your child’s needs are unique. Focus on consistency, comfort, and connection, and you’ll gradually build a strong foundation for healthy sleep.

If sleep struggles persist despite your best efforts, it may be worth consulting a pediatrician or sleep specialist to rule out underlying issues.