Sleep Duration by Age: Printable Chart

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.

From hours to a bedtime

The table gives sleep per 24 hours. To turn that into a bedtime, take off any daytime nap and count back from wake-up. These are the night-sleep ranges the calculator uses, counted back from a 7:00am wake-up:

Age	Typical nap	Night sleep	Asleep between	Suggested
1 year	1-2 h (one nap)	10-11 h	8:00-9:00pm	8:30pm
2 years	Up to 1.5 h	10-12 h	7:00-9:00pm	8:00pm
3-5 years	0-1.5 h, dropping	10-11 h	8:00-9:00pm	8:30pm
6-12 years	None	9-12 h	7:00-10:00pm	8:30pm
13-17 years	None	8-10 h	9:00-11:00pm	10:00pm

These are asleep-by times, so start the bedtime routine 20-30 minutes earlier. For a different wake-up time, move every bedtime by the same amount, or use the calculator to do it exactly.

Reading the chart sensibly

Ranges, not targets. A child who wakes easily, is cheerful through the day and doesn't fall asleep in the car on short trips is probably getting enough, even near the bottom of the range.
Weekends count. If your child sleeps 2 or more hours later at weekends, that usually means weekday sleep is short.
Teen body clocks shift. Most teenagers can't fall asleep as early as they did at 10. An earlier bedtime alone often doesn't help; consistent wake times and less evening light do more.
Under 4 months is different. Newborns sleep 14-17 hours in short stretches around the clock (National Sleep Foundation). The chart starts at 4 months because that's where the AASM consensus begins.

Want to check your child's current hours against these ranges? Try the sleep need checker.

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