Sleep Guidelines by Age: How Much Sleep Does Your Toddler Actually Need?
One of the most common questions parents have is, "How much sleep does my toddler actually need?” The answer isn’t cut and dry. There are lots of factors that contribute to how much sleep each unique toddler will need. And most often, I find that toddlers and big kids are getting less sleep than they should be. Let’s break it down on how to figure out if your toddler is getting the sleep that they need!
Why Sleep Needs Vary So Much
Temperament, activity level, nap status, genetic sleep needs, and wake-up time all play a role in how much sleep a toddler needs. There could be a 3-year-old who naps 2 hours a day and still sleeps 11 hours at night, and there could also be a 3-year-old who has already dropped the nap and sleeps 11 hours a night. No two kids will need the exact same amount of sleep, and they can both be within the normal range.
How Much Sleep Does My Toddler Need by Age?
Below is how much total sleep toddlers and big kids need in a 24-hour period (so this includes both naps and nighttime sleep):
2-3 years old: 11-14 hours
4-5 years old: 11-13 hours
6-7 years old: 10-12 hours
For babies and younger toddlers still on multiple naps, wake windows are the key to building the schedule. You can find those in my free Sleep Guidelines by Age chart, along with nap totals and goal daytime sleep. Once toddlers move to one nap, I find a set schedule works better than wake windows.
Keep in mind that these guidelines are averages. Every child grows and develops at their own unique pace, and this is reflected in sleep.
How to Tell If Your Toddler Is Getting Enough Sleep
Since sleep totals are such a wide range, it’s important to look at your specific child to determine if they are getting adequate sleep. These are things that you will see if your little one is well rested and getting enough sleep:
Seems rested when waking (not overly grumpy)
Manageable daytime behavior (for toddler standards!)
Not overtired at bedtime (which usually presents as hyperactivity and/or difficulty falling asleep)
And here’s what you might see if your little one is not getting enough sleep:
Hyperactivity before or during bedtime
Emotional dysregulation (again, some emotional dysregulation is normal in toddlers and big kids, but if it seems more than average, this may be a sign that your child is not getting enough sleep)
Early morning wakings (it sounds counterintuitive, but an overtired child can lead to wakings between 4:00 and 6:00 AM), more on this in my free early morning wakings guide
Night wakings
Difficulty falling asleep at bedtime (being overtired can make it harder for them to settle)
Most toddlers that I work with have too late of a bedtime. I still like to aim for bedtime to be no later than 8:00 PM, even into the toddler and big kid years. If bedtime gets pushed past 8:00 PM, cortisol and adrenaline production start, and it can make falling asleep harder.
Still Struggling?
If your little one is showing signs of not getting enough sleep and you're not sure where to start, that's exactly what I'm here for. As a sleep consultant who specializes in toddler sleep, I can help you figure out what's going on and create a custom sleep plan built around how the toddler brain actually works. Every toddler sleep package comes with a custom Ready, Set, Sleep Prep Plan™ to prepare your little one mentally, emotionally, and physically for the sleep changes to come. If this sounds like the extra support you need, let's chat! Book your free 15-minute discovery call.
