How Much Sleep Do Children Really Need?

tgtguamit
Jan 19
3 min read

Sleep is one of the most powerful (and often underrated) ingredients for healthy growth, sharp learning, good moods, and strong immune systems in kids. Yet many children — and teens especially — aren't getting enough.

The American Academy of Sleep Medicine (AASM) — the leading authority endorsed by pediatric groups and the CDC — provides clear, evidence-based guidelines for how much sleep children need every 24 hours (including naps where applicable). These recommendations have remained consistent through 2025, based on extensive research linking proper sleep to better attention, behavior, memory, emotional regulation, physical health, and even lower risks of obesity, diabetes, and mental health challenges.

Why Sleep Is So Important for Children

Sleep is not just rest — it’s an active time when a child’s body and brain are growing. Adequate sleep helps children:

Strengthen memory and learning
Regulate emotions and behavior
Support physical growth
Maintain a healthy immune system
Improve attention and focus

Children who do not get enough sleep may show signs of irritability, difficulty concentrating, or changes in behavior.

Recommended Sleep by Age

While every child is different, the following ranges are widely recommended for healthy development.

Infants (0–12 months)

Total sleep: 12–16 hours per day (including naps)

Infants sleep in shorter cycles and wake frequently, especially during the first few months. As babies grow, longer nighttime sleep and predictable naps begin to form.

Tips:

Follow safe sleep guidelines
Establish a calming bedtime routine
Watch for sleep cues like rubbing eyes or fussiness

Toddlers (1–3 years)

Total sleep: 11–14 hours per day (including naps)

Toddlers typically transition to one nap per day and may resist bedtime as independence grows.

Tips:

Keep bedtime consistent
Limit screen time before bed
Use calming routines like reading or quiet play

Preschool-Age Children (3–5 years)

Total sleep: 10–13 hours per day

Some preschoolers may outgrow naps, while others still benefit from quiet rest time.

Tips:

Maintain a regular bedtime
Encourage physical activity during the day
Create a quiet, comfortable sleep environment

School-Age Children (6–12 years)

Total sleep: 9–12 hours per night

As children enter school, schedules become busier and sleep is sometimes overlooked. Homework, activities, and screen time can interfere with healthy sleep habits.

Helpful tips:

Set a consistent bedtime, even on school nights
Limit screens at least one hour before bed
Encourage winding down with books or calm activities

Teenagers (13–18 years)

Total sleep: 8–10 hours per night

Teenagers naturally experience shifts in their internal body clocks, making it harder to fall asleep early. Early school start times and increased responsibilities often lead to sleep deprivation.

Helpful tips:

Encourage consistent sleep and wake times
Limit late-night screen use
Promote healthy sleep routines that fit teen schedules

Signs Your Child May Not Be Getting Enough Sleep

Children don’t always say they’re tired. Some common signs include:

Difficulty waking up
Mood swings or irritability
Hyperactivity
Trouble focusing
Frequent meltdowns
Falling asleep during the day

If these signs persist, adjusting sleep routines can often make a big difference.

How Routines Support Better Sleep

Consistent routines help children feel safe and secure. A predictable bedtime routine signals the brain that it’s time to rest.

A simple routine may include:

Bath time
Pajamas
Reading a book
Quiet cuddles or conversation

Keeping bedtime and wake-up times consistent — even on weekends — helps regulate your child’s internal clock.

How our Daycare Supports Healthy Sleep Habits

At The Giving Tree Guam, we understand the importance of rest in early childhood. Our daily routines include designated nap or rest times that align with each child’s developmental stage. Calm environments and consistent schedules help children recharge and return to learning and play refreshed.

When families and caregivers work together, children benefit from consistent sleep expectations both at home and in care.

Sleep needs change as children grow, but one thing remains constant: sleep is essential for healthy development. By understanding age-appropriate sleep needs and maintaining consistent routines, parents can support their child’s physical health, emotional balance, and learning success.

If you have questions about your child’s sleep habits, we encourage open communication between families and caregivers to ensure each child receives the rest they need to thrive.