How Much Sleep Do Children Need? A UK Guide by Age
The short answer: as a guide, toddlers need 11 to 14 hours of sleep a day including naps, pre-schoolers 10 to 13 hours, primary-age children 9 to 12 hours and teenagers 8 to 10 hours. Every child is different, so the best test is how they are during the day: a child who wakes easily and copes well is usually getting enough.
Recommended sleep by age
| Age | Sleep in 24 hours |
|---|---|
| 4 to 12 months | 12 to 16 hours, including naps |
| 1 to 2 years | 11 to 14 hours, including naps |
| 3 to 5 years | 10 to 13 hours, including naps |
| 6 to 12 years | 9 to 12 hours |
| 13 to 18 years | 8 to 10 hours |
These ranges come from the American Academy of Sleep Medicine and are widely used by UK sleep charities and health professionals.
Working out a bedtime
Count back from the time your child needs to wake up. For a 7am school-day wake-up:
- Age 4 to 5: asleep by about 7pm for 11 to 12 hours.
- Age 6 to 9: asleep by about 7.30 to 8pm.
- Age 10 to 12: asleep by about 8 to 8.30pm.
- Teens: asleep by about 10 to 10.30pm, which is hard when their body clock shifts later. Morning light and fewer late screens help. The same light rules help when the clocks go back.
Remember that "asleep by" means lights out 15 to 20 minutes earlier. A steady bedtime routine makes the timing much easier to hit.
Signs your child is not getting enough
- Hard to wake in the morning, or very grumpy on waking
- Irritable, tearful or hyperactive, especially late in the day
- Falling asleep in the car or in front of the TV
- Struggling to concentrate at school
- Sleeping much longer at weekends to catch up
Tired children do not always look sleepy. Many become more wired, which is why an earlier bedtime can sometimes solve a battle.
What gets in the way
- Screens and bright light in the hour before bed.
- Irregular bedtimes, especially big swings at weekends.
- Caffeine in cola, energy drinks and some iced teas.
- Busy evenings with activities right up to bedtime.
- Worries, which often surface at lights out. A few minutes of chat during the routine helps.
When to see your GP
Speak to your GP or health visitor if your child snores loudly most nights or seems to pause in their breathing, has frequent night terrors, regularly takes a very long time to fall asleep despite a good routine, or is very sleepy during the day.
Supporting the wind-down
A calm, predictable evening is the foundation. Some families add a magnesium top-up to the evening drink; magnesium contributes to the normal functioning of the nervous system. See does magnesium help kids sleep? for an honest look at the evidence, and our magnesium for kids if you would like a truly unflavoured option.
Our magnesium
Liposomal Magnesium for Kids (Age 1+) is truly unflavoured, gentle on little tummies, and built for absorption. Magnesium contributes to the normal functioning of the nervous system.*
*Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult your healthcare provider before use if your child has a medical condition or takes medication.