How Much Sleep Does My Child Need?
Infants (4-12 months): 12-16 hours (including naps)
Toddlers (1-2 years): 11-14 hours (including naps)
Preschoolers (3-5 years): 10-13 hours (including naps)
Gradeschoolers (6-12 years): 9-12 hours
Teens (13-18 years): 8-10 hours
Toddlers (1-2 years): 11-14 hours (including naps)
Preschoolers (3-5 years): 10-13 hours (including naps)
Gradeschoolers (6-12 years): 9-12 hours
Teens (13-18 years): 8-10 hours
Back to School Sleep Tips
From Pediatric Sleep Specialist, Dr. Craig Canapari
- Keep phones out of bedrooms at night (or at least set them to Do Not Disturb mode).
- Encourage your child to wear blue-light-filtering glasses when using a phone, tablet, or computer.
- Avoid late-night snacking. Try not to offer food after 8:00–9:00 PM.
- Ask Dr. Kim whether a low dose of melatonin (0.5–1 mg) taken with dinner is appropriate for your child.
- Help your child get morning light exposure by opening the blinds or curtains as soon as they wake up, or consider using a sunrise alarm clock.
- Exercise together in the morning whenever possible.
- Plan camping trips or other opportunities to unplug from electronic devices.
- During the week before school starts, gradually adjust your child's wake-up time so they are waking within 60–90 minutes of their school-year schedule.
- During weekends or holidays, stick to a 2+ schedule. Put your child to bed no later than two hours after their regular bedtime and wake them up no later than two hours after their regular wake-up time.
