Expert Opinion

How Many Hours of Sleep Does My Child Need?

29 Apr

Sleep is crucial for your child’s development, growth, and emotional wellbeing. The amount of sleep needed changes significantly as your child grows. Here’s a detailed breakdown by age:

Newborns (0–3 weeks):

  • Total sleep: 15–18 hours

  • Day sleep: 6–9 hours

  • Night sleep: 9–12 hours

  • Wake windows: Approximately 45 minutes

  • Number of naps: Several irregular sleep periods

3–6 weeks:

  • Day sleep: 6–7 hours

  • Night sleep: 9–12 hours

  • Wake windows: About 1 hour

  • Naps: 5–6 sleeps throughout the day

6–9 weeks:

  • Day sleep: 5–6 hours

  • Night sleep: 9–12 hours

  • Wake windows: 1 hour 30 minutes

  • Naps: 4–5 sleeps

3–4 months:

  • Day sleep: 4–5 hours

  • Night sleep: 9–12 hours

  • Wake windows: 1 hour 45 minutes

  • Naps: 4 more structured naps

4–6 months:

  • Day sleep: 3–4 hours

  • Night sleep: 10–12 hours

  • Wake windows: 2–2.5 hours

  • Naps: 3 naps, including an afternoon catnap

Signs Your Child Is Getting Enough Sleep:

  • Wakes up happy and content

  • Takes feeds well

  • Is engaged and alert during awake times

  • Is meeting developmental milestones

  • Has a generally happy disposition during the day

When can I start establishing a bedtime routine?

It’s never too early to start a bedtime routine! Even from day one, creating predictable patterns helps your child understand when sleep is coming. A consistent routine doesn’t just help your child — it can also make evenings calmer and more enjoyable for the whole family.

For older children, I often suggest this routine:

  • 5:00pm – Dinner solids (if applicable)

  • 5:30pm – Bath

  • 6:00pm – Sensory play (roughhousing, getting the wriggles out)

  • 6:30pm – Final milk feed in the lounge

  • 6:45pm – Into the dark room, read books, sleeping bag on, white noise on

  • 7:00pm – Into their cot

Benefits of a Consistent Bedtime Routine:

  • Helps regulate your child’s circadian rhythm

  • Reduces bedtime battles

  • Increases sleep duration

  • Improves sleep quality

  • Creates positive sleep associations

  • Provides special bonding time

  • Reduces parental stress around bedtime

About the author

Sally Woods is a registered paediatric nurse and certified sleep consultant with over 10 years of childcare experience. Sally is also a mother of two, with a passion for sleep which is supported by evidence around the importance of sleep and wellbeing for babies, children and families. 

 

Sally provides advice on the development of good sleep habits and healthy sleep foundations, her approach to sleep is holistic and nurturing with an emphasis on consistency and support.