Based on the AAP/AASM consensus statement, National Sleep Foundation research, and NHS guidance. Print it, stick it on the fridge, or save it as a PDF.
| Age | Recommended Sleep (24hr) | Notes |
|---|---|---|
| 4–12 months | 12–16 hours | Including naps. |
| 1–2 years | 11–14 hours | Including naps. |
| 3–5 years | 10–13 hours | Naps usually stop by age 5. |
| 6–12 years | 9–12 hours | Night sleep only - naps not typically needed. |
| 13–18 years | 8–10 hours | Circadian rhythm shifts later - most teens struggle to fall asleep before 11pm. |
Sources: Paruthi et al., "Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement" (Journal of Clinical Sleep Medicine, 2016, endorsed by the AAP); Hirshkowitz et al., National Sleep Foundation (Sleep Health, 2015); NHS sleep guidance. Full citations on our Sources page.