Sittercity’s Ultimate Guide to Kids’ Sleep

Mid-afternoon meltdowns. Super-short naps. Clinginess around-the-clock. Sound like your child? The problem (and, actually, the solution) could be sleep — and you’re not the only parent struggling with the issue: A whopping 37 percent of children between the ages of 4 months and 5 years are not getting enough shut-eye, according to the CDC’s National Survey of Children’s Health. Not only does this make for cranky kiddos, but chronic lack of sleep can lead to health problems such as allergic diseases over time. And that’s no fun for anyone.

The good news? Parents and caregivers can take some simple, proactive steps to ensure kids get the rest they need and it’s never too early to get going.

“Healthy sleep starts early even in infancy. It’s less about watching the clock and more about creating predictable routines that help kids (and you) wind down. Consistency matters more than perfection. Vacations or late nights happen, but when sleep is treated as a family priority, everyone feels and functions better.”
— Dr. Mona Amin, Board-certified pediatrician and lactation consultant.

Ready to make some small changes that can drastically improve sleep hygiene and, in turn, the behavior and health of children? We’re here to provide all the help you need. So, let’s get the slumber party started.

How Much Sleep Do Kids Need by Age?

Any visual learners out there? Thought so. Take a peek at this chart to get an idea on how much shut-eye your kids should be getting at each stage. (Remember: These are guidelines and each child might need a different amount.)

Stage	Age	AM Sleep	PM Sleep	Sleep Total
Newborn	0 to 4 Months	7 to 9 hours (3 to 5 naps)	8 to 9 hours	16 to 18 hours
Infant	4 to 12 Months	4 to 5 hours (2 to 3 naps)	9 to 10 hours	12 to 16 hours
Toddler	1 to 2 Years	2 to 3 hours (2 naps)	11 hours	11 to 14 hours
Preschool	3 to 5 Years	0 to 1 hour	10 to 13 hours	10 to 13 hours
Elementary School-Age	6 to 12 Years	N/A	10 to 11 hours	9 to 12 hours

Zeroing In On Each Stage

The First Two Months (0 to 2 months)
Hate to break this news, but during the first two months of a baby’s life, the only thing that’s consistent is inconsistency. Even though your little one will sleep a ton, up to 17 hours a day, it’s hard to predict when those hours might be, notes the American Academy of Pediatrics. (Read: There’s no guarantee that those sleep hours be at night, and the hours are definitely not consecutive.) Since newborn brains are still growing (like, a lot), there isn’t a specific pattern of sleep to expect, but chances are, your little one will snooze in intervals of two to four hours, then wake up to nurse or take a bottle. Since their bodies are still developing, stick to a regular feeding schedule, even through the night.

Sleep Support Advice: Newborns often stir in their sleep and it’s likely you’ll notice them twitching, smiling or sucking during slumber, due to involuntary reflexes they can’t yet control. Since they don’t know how to soothe themselves yet, you can support their rest by swaddling, rocking, nursing or using a pacifier.

The Next Phase: 2 to 4 Months

These eight weeks mark a key time of transition, where babies go from newborn sleep patterns to more predictable infant sleep. Even though your little one will likely still be snoozing in ways you can’t always anticipate, their brains are in full-steam growth mode. As they near four months, their Zzzs will begin zig-zagging into more recognizable patterns. Think six-hour spans at night and a more regular napping routine during the daytime. (Hallelujah.)

Sleep Support Advice: Try to keep babies engaged during the day, with plenty of exposure to fresh air and sunshine, if possible, and keep a calm environment at night to sidestep overstimulation. And it’s never too early to implement a pre-bedtime routine. Even the simplest routines (such as bath, book, then bed) have been shown to lead to improved sleep behavior, including earlier bedtimes, shorter time to settle, fewer night wakings, and longer sleep duration at night, notes the scientific journal Sleep.

Some Structure: 4 to 6 Months

By four months, a baby’s sleep pattern is typically more predictable, logging between 12 and 16 hours per day, reports the Journal for Clinical Sleep Medicine. Middle-of-the-night feedings might be coming to an end and your baby just might be ready to sleep through the night, in a range of six to 12 hour spans.

Sleep support advice: Be (really, really) patient: Progress in the sleep department can move at a glacial pace, with good nights followed by less good nights, but it’s important to remember that they will figure it out! Sleep training can be beneficial but try to remember that all babies are unique and different methods might work better on some than others.

Night Shifts: 6 to 12 Months

Ch-ch-ch-changes are occurring: This phase is a stage of major growth and development, so sleep regressions (or temporary spans of interrupted sleep) are common. Although it can be disruptive at night, it’s a sign that your baby’s brain is developing. Still, babies at this age should be clocking between 12 and 16 hours of sleep, including daytime naps.

Sleep support advice: Sticking with your normal pre-bedtime routine will help maintain a schedule, and it’s fine to check in when a baby wakes up and cries. If you’re sleep training, be sure to make those check-ins brief and do your best not to feed them, which can further disrupt zzzs.

Toddler Time: 1 to 2 Years

As your little one grows and becomes more active, it can encourage more sleep since they’ll be physically wiped out. On the other hand, some toddlers prefer to practice their newly-discovered physical skills rather than rest at night (acrobatics in the crib, anyone?), so there can be some sleep disruption. At this stage, children should be logging 11 to 14 hours, according to the American Academy of Sleep Medicine.

Sleep support advice: Follow your routines and try to limit or cut out screen time before bedtime. If you have a little escape artist who attempts to leap from the crib, it could be time to consider a toddler bed, too. Either way, keep things low-key in the hour leading up to bedtime so they can transition to Dreamland a little more easily.

Preschool Phase: 2 to 5 Years

As toddlers grow so do their personalities and it’s common to encounter some resistance when it comes to rest. Whether they fight bedtime, develop night fears, or wander out of bed during the night, expect a few hiccups — and know they’re all normal. Some kids drop their daytime nap around age 3 while others stick with it. No matter their schedule, children between the ages of 3 and 5 should be getting 10 to 13 hours of sleep a day.

Sleep support advice: Not to sound like a broken record (too late?), but a predictable bedtime routine and sticking with it will go a super-long way toward helping your kids settle down. Be sure to set clear guidelines about your schedule and, if night fears or worries around bedtime arise, consider using a night light or a special stuffed animal or lovey. If sleep is still disrupted, you should always check in with your pediatrician in case there are other potential issues.

School Transition: 5 to 12 Years

School-age kids are juggling a lot between homework, activities, and other responsibilities. But just because they’re busier doesn’t mean they don’t need as much sleep. In fact, kids at this age should aim for 9 to 12 hours per day to support growth and brain development.

Sleep support advice: In the hours leading up to bedtime, try to avoid serving them any soda, caffeine, or ultra-sugary snacks and, we’ll say it again, limit too much screen time. If possible, keep bedrooms dark, cool (the optimal sleep temperature for babies and children is between 65° and 70° Fahrenheit ) and free of any screens including computers and phones.

Why Is Sleep So Important for Kids?

It’s hard to overestimate just how critical sleep is for any human being, but it’s particularly essential for children. Oodles and oodles of research confirms what we’ve been hearing for years: Sleep is critical for learning, brain development, emotional regulation, behavior, memory formation, stress reduction, physical growth, and much more. Here are a few of the key, basic benefits:

Learning 

Babies and toddlers need more sleep than the rest of us, and naps play a pivotal role for young children. Research has even shown that napping clears the hippocampus (the structure in each brain hemisphere that supports learning and memory) so that it can be filled again with new facts and info. In one study, children who napped shortly after learning new words were able to recall the new words 80% of the time compared to 30% among their counterparts who didn’t get the mini snooze. Little ones who skip naps also demonstrate an average of 10% lower scores on word retention tests compared to those who do nap.

Mood and Behavior

Children who are chronically sleep-deprived are more likely to show symptoms of anxiety and aggression when compared with their peers who get adequate shut-eye. In fact, brain imaging in the same study indicated that children who got less rest had a smaller volume of gray matter in the areas of the brain responsible for attention, memory, and inhibition control.

Physical Growth

When children sleep, their bodies shift into overdrive, doing key tasks to support growth and development. The release of growth hormones kicks in, encouraging muscle development and tissue repair. Meanwhile, the immune system gets stronger so kids are less vulnerable to getting sick. Sleep also helps regulate hormones that impact appetite and metabolism so getting enough can promote healthy weights among children.

How Can I Tell If My Child is Getting Enough Sleep?

Great question. Truth is, it’s way easier for parents to often detect when children aren’t getting the sleep they need. These tell-tale signs vary a bunch by age, but are typically a blend of behavioral changes, physiological shifts, and interruptions in sleep patterns. It’s also worth noting that kids who are overtired don’t always look sleepy — they can actually become overly active, cranky, and prone to major meltdowns.

Infants and toddlers who are overtired typically act fussier and have a hard time settling down for naps and bedtime, and they often snooze for shorter periods of time. Babies might have frequent yawning, eye rubbing, arching their backs, or pulling at ears. If overtiredness increases, they might wake up more frequently at night. For preschoolers (ages 3 to 5), overtiredness typically shows up as hyperactivity, emotional meltdowns, defiance, and difficulty focusing. Sleep expert and pediatrician Marc Weissbluth, M.D., emphasizes that sleep-deprived children often become more wired and energetic rather than lethargic. School-aged children (ages 6 to 12) might become increasingly irritable, show poor academic performance, struggle to wake in the morning, or depend heavily on naps or sleeping in on weekends to catch up on the sleep they missed.

Even though research from the National Sleep Foundation indicates that children between the ages of 6 to 13 require 9 to 11 hours of sleep each night, nearly 60% of school-aged children in the U.S. are not reaching these benchmarks. Unfortunately, chronic overtiredness can lead to long-term issues like a weakened immune function, increased anxiety, poor impulse control, and weight gain. Physiologically, overtiredness results in increased levels of cortisol and adrenaline (stress hormones), making it even harder for children to settle down, which explains why overtired kids often become more “wired” instead of groggy. Parents might also notice that their child becomes clingier, more prone to accidents, or displays regressive behaviors such as bedwetting or thumb-sucking.

Sleep-deprived children are also more prone to mood swings and might become inconsolable following even minor frustrations. Additionally, inconsistent sleep routines (including significant shifts in bedtimes, too much screen time before sleep, or stimulating activities in the evening) can make overtiredness worse. One study published in the journal Pediatrics found that children with irregular sleep schedules experienced trouble with emotional and behavioral regulation more frequently than those with consistent bedtime routines. For solid advice, check out the following strategies.

Proven Bedtime Routines That Actually Work 

What can parents do to reign in control and ensure their children get enough rest? Try these doctor-recommended tips:

1. Set a Consistent Bedtime and Wake Time
Why this works: Consistency regulates the child’s circadian rhythm, so it’s simpler to drift into Dreamland and wake up rested.
How to: Choose a realistic bedtime and wake-up time based on your child’s age (say, 7 pm for young children). Stick to the schedule every single day, even on weekends, and, if needed, you can gradually shift bedtime earlier by 15-minute increments.

2. Establish a Calming Pre-Bedtime Routine (20 to 30 minutes)
Why this works: Predictable routines signal the brain that it’s time to wind down.
How to: Add in some of these relaxing, repeatable steps such as:

• A warm bath
• Brushing teeth
• Reading books
• Singing a familiar lullaby
• Saying goodnight to family members
• Keeping the sequence the same every night

3. Create a Sleep-Friendly Environment
Why this works: Light, noise, and comfort all affect sleep quality.
How to: Keep the bedroom dark, quiet, and cool (ideal temp: between 65° and 70°F), and use blackout curtains and a white noise machine, if necessary. Be sure the bed is comfortable and only used for sleep (not play or screen time), and take any screens out of the room since they can stimulate children rather than help them settle down

4. Limit Screen Time Before Bed
Why it works: Blue light from screens actually suppresses melatonin, which in turn delays falling asleep.
How to: Turn off screens at least 60 minutes before bedtime and consider swapping screen time for more soothing activities like reading, drawing, or simple puzzles.

5. Avoid Sugar, Caffeine and Big Meals Before Bedtime
Why it works: Since sugar, caffeine, and large meals can mess with a child’s ability to fall asleep, reducing or cutting them out can help them prepare for bedtime.
How to: Skip caffeine (such as chocolate, soda, or energy drinks) after 2 PM. If your little one needs a bedtime snack, try yogurt or a banana.

6. Encourage Self-Soothing
Why it works: Children who learn to fall asleep on their own tend to sleep better through the night.
How to: Try to put your child to bed while drowsy but still awake, and use a consistent phrase like “Goodnight, I love you,” and leave the room calmly.

7. Monitor Sleep Needs by Age
Why it works: Knowing your child’s required sleep helps avoid overtiredness.
How to: Follow these recommended sleep guidelines, which include naps, and adjust bedtime if the child is waking tired, irritable, or cranky:

• Infants (4 to 12 months): 12 to 16 hours
• Toddlers (1 to 2 years): 11 to 14 hours
• Preschoolers (3 to 5 years): 10 to 13 hours
• School-aged (6 to 12 years): 9 to 12 hours

8. Be Patient and Consistent
Why it works: Sleep habits take time to build and require repetition.
How to: Stick to the plan even during regressions, travel, or sickness. If challenges arise (think, stalling or bedtime anxiety), address them calmly without changing the routine  drastically. Praise or reward positive sleep behaviors for reinforcement.

 

Did you know? In 2024, 14% of jobs posted on Sittercity mentioned needing support for sleep schedules.

 

The Caveats: Life Happens
Of course, it’s super important to note that all the aforementioned advice is just that: advice. As we all know, life is chockablock with all kinds of curveballs that might interrupt sleep schedules, from travel to sick days to moves to almost anything. First and foremost, give yourself a break, take a deep breath, then try to get back on track. One tip for reclaiming your routine uses the same plan as adjusting to daylight savings: Nudge bedtime back at 15-minute increments each day, and start waking your kids up 15 minutes earlier every day, for as long as you need, until you’re back to your typical schedule.

Common Sleep Challenges (and How to Handle Them)

1. Bedtime Resistance or Stalling
The challenge: Your child refuses to go to bed, putting it off with repeated requests (“just one more story,” “I need water,: “I have a question…”.).

How to handle:

• Set clear bedtime rules and review them before the routine starts.
• Use a visual bedtime routine chart to keep the process predictable.
• Offer limited choices to give a sense of control (say, “Do you want to brush teeth or put on pajamas first?”).
• Use a bedtime pass (1 to 2 requests per night) to reduce stalling.
• Stay calm and consistent, and don’t negotiate after lights out.

2. Night Wakings
The challenge: Your child wakes during the night and has trouble falling back asleep.

How to handle:

• Ensure your child is falling asleep independently at bedtime, not relying on being rocked, fed, or held to fall asleep.
• Keep nighttime interactions brief and boring (such as whispering and low lighting).
• Avoid stimulating activities or reinforcing wakings with screen time, snacks, or lengthy conversations.
• For toddlers and older kids, sleep training or gradual check-ins can help them learn to self-soothe.

3. Early Morning Wake-Ups
The challenge: Your child wakes too early (think: before 6 AM), leading to tiredness during the day.

How to handle:

• Rule out sleep deprivation — overtired kids often wake early.
• Make sure the bedroom is dark and quiet — consider blackout curtains or white noise.
• Use a wake-up clock (for ages 2+) that changes color to indicate when it’s okay to get out of bed.
• If your child wakes too early, treat it like a night waking — keep things low-key and avoid reinforcing the behavior with TV, snacks, or playtime.

4. Fear of the Dark or Nighttime Anxiety
The challenge: Your child is scared to sleep alone, reports having nightmares, or experiences bedtime anxiety.

How to handle:

• Offer reassurance but avoid co-sleeping or long “rescue” routines.
• Use a nightlight (dim and amber-colored) if truly needed.
• Read age-appropriate books about sleep and courage.
• Create a calming routine and consider adding relaxation strategies (like deep breathing, calming music, visualization).
• Address anxieties during the day, not right before bed.

5. Sleep Regressions
The challenge: Temporary setbacks in sleep caused by developmental leaps or changes in routine.

How to handle:

• Stay as consistent as possible with bedtime routines.
• Be patient — regressions are temporary and usually resolve within a few weeks.
• Avoid introducing long-term sleep crutches (such as bringing the child into your bed).

6. Separation Anxiety at Bedtime
The challenge: Your child cries or clings when left alone in their room.

How to handle:

• Practice “goodbye” rituals like a special handshake or phrase.
• Use transitional objects (stuffed animal, blanket, etc.) for comfort.
• Gradually reduce your presence using a method like “the chair method” or graduated withdrawal.

7. Trouble Falling Asleep
The challenge: Your child lies awake for long periods after lights out.

How to handle:

• Avoid stimulating activities and screens in the hour before bed.
• Ensure your child is getting enough physical activity during the day.
• Introduce a wind-down period before the bedtime routine with calming activities (we love reading, coloring, and yoga).
• Consider bedtime fading—temporarily move bedtime later to match when the child naturally gets sleepy, then shift earlier gradually.

8. Inconsistent Sleep Schedule
The challenge: Bedtime and wake time vary, especially on weekends, disrupting sleep patterns.

How to handle:

• Keep sleep and wake times within the same 30–60 minute window daily.
• Use morning light exposure and physical activity to help reset internal clocks.
• If needed, adjust the schedule gradually—by 15-minute increments every few days.

How Can a Sitter or Nanny Support My Child’s Sleep Schedule?

Finding a caregiver who supports your child’s sleep routine is super important. When parents set clear expectations about bedtimes and other snooze scenerios, everyone wins:

“Communicating clearly to make sure the daily routine complements evening bedtime is crucial for maintaining consistency and peace. They say, ‘happy wife, happy life,’ but maybe it should be ‘sleeping baby, no one goes crazy.’” — Ana Nuñez, a nanny on Sittercity.

Here, a few best practices for both parents and caregivers:

1. Stick to the Child’s Routine

• Follow the child’s established bedtime and nap schedule as closely as possible.
• Parents and sitters should connect and create a written or verbal routine guide (for example: bath, story, bottle, sleep sack).
• Avoid letting the child stay up later than usual, even if they seem happy or playful.

2. Look for Sleep Cues

• Learn to identify signs of tiredness (yawning, rubbing eyes, fussiness, zoning out).
• Put the child to bed when they’re drowsy, not overtired.
• Acting early on tired cues can prevent meltdowns and help children fall asleep more easily.

3. Help Create a Calm Environment

• Dim the lights and lower the volume before bedtime.
• Turn off screens and limit stimulating play at least 30 to 60 minutes before sleep.
• Use a white noise machine and ensure the room is dark and at a comfortable temperature.“My Sittercity sitter Kyala is professional and engaging with my son. She does exactly what I need and is able to get my son to sleep. And my son has special needs.” — mom Raquel

4. Use Consistent Sleep Associations

• Recreate familiar sleep associations (like a favorite stuffed animal, sleep sack, or lullaby).
• Avoid introducing new crutches like rocking for long periods or falling asleep on the sitter.
• Maintain independent sleep habits where possible (i.e., laying the child down awake).

5. Handle Wake-ups Calmly

• If the child wakes during the night or from a nap, respond in a quiet, soothing manner. Avoid turning on bright lights or picking them up unless necessary. Follow the parents’ instructions on whether to soothe, feed, or leave the child to self-settle.

Did you know? According to recent Sittercity data, the average rate for babysitters is $22.50 per hour but it can be slightly higher for overnight care, due to sleep support needs.

Frequently Asked Questions About Kids Sleep

How many hours of sleep does my child really need?
Sleep needs vary by age. Here are general recommendations (per the CDC and American Academy of Sleep Medicine):

• Infants (4 to 12 months): 12 to 16 hours (including naps)
• Toddlers (1 to 2 years): 11 to 14 hours (including naps)
• Preschoolers (3 to 5 years): 10 to 13 hours (including naps)
• School-aged (6 to 12 years): 9 to 12 hours

Why does my child get more hyper the later it gets?
When kids are overtired, their bodies produce stress hormones like cortisol and adrenaline, which can make them appear wired or hyperactive. This is a classic sign of being overtired—not under-tired.

What’s the ideal bedtime for kids?
It depends on wake time and age. Generally, most children should go to bed between 7:00 PM and 9:00 PM to meet their sleep needs. Count backward from their required wake-up time based on how many hours of sleep they need.

My child wakes up multiple times a night—what can I do?
Night wakings are normal at times, especially in younger children. However, if they’re frequent and disruptive:

• Make sure your child can fall asleep independently at bedtime.
• Avoid reinforcing wakings (e.g., with screens, food, or long interactions).
• Use a consistent, calm response—reassure and guide them back to bed quietly.

Are nightmares and night terrors the same thing?
Nope. Nightmares occur during REM sleep, and the child usually wakes up scared and can remember the dream. On the other hand, night terrors happen during non-REM sleep, often within 1–3 hours of falling asleep. The child may scream, thrash, or appear awake but is not conscious or responsive, and typically has no memory of the event.
Most kids outgrow both, but a consistent sleep schedule can help reduce them.

What if my child says they’re not tired at bedtime?
If bedtime resistance is common, consider these tips:

• Reevaluate nap timing or duration (especially after age 3 to 4).
• Ensure your child is active during the day and getting plenty of natural light.
• Stick to a calming bedtime routine and consistent schedule—even if they claim they aren’t tired.
• Think about bedtime fading (temporarily delaying bedtime) to reset their sleep drive.

Is screen time really that bad before bed?
Sorry, but yes. Screens emit blue light that suppresses melatonin, the sleep hormone, making it harder to fall asleep. Avoid screens at least 60 minutes before bedtime and remove TVs, tablets, and phones from bedrooms when possible.

My child takes forever to fall asleep. What can help?
Trust us, we’ve been there. Some common fixes might include…

• Creating a consistent, relaxing wind-down routine (20 to 30 minutes).
• Making sure the bedroom is dark, cool, and quiet.
• Ensuring your child gets plenty of daytime physical activity.
• Avoiding caffeine and large meals before bed.
• Keeping a regular wake-up time, even on weekends.

When should I talk to a doctor about my child’s sleep?
Don’t hesitate to check in with your pediatrician if…

• Your child snores loudly or has pauses in breathing (a possible sign of sleep apnea).
• There’s persistent trouble falling or staying asleep.
• Sleep problems seem to be affecting mood, school performance, or daily function.
• You notice signs of chronic overtiredness despite enough time in bed.

What happens if my baby misses a nap?
If your little one skips a nap or refuses to settle, be patient. Stick with your typical routine. If the issue persists, it might be time for your baby to drop a nap. Most babies will take two naps a day once they reach nine months, right through 14 to 18 months old, when they’re ready to drop to one nap. For expert advice on the transition, our friends at NAPS have some great insight.

What are Wake Windows? And what general guidelines should I follow?
Wake windows are the increments of time that a baby is awake in between naps. They start when the baby rises from a nap and end once they fall asleep again. This guide offers a general idea of how long each wake window should be:

AGE	NAPS PER DAY	WAKE TIME	TOTAL TIME OF NAPS
0 to 3 months	4 to 5	45 minutes to 1 hour	6 to 7 hours
3 to 5 months	3 to 4	90 minutes	4 hours
5 to 7 months	3	2 to 3 hours	3 to 4 hours
8 to 9 months	2	2 to 4 hours	2 to 3 hours
9 to 15 months	2	3 to 4 hours	2 to 3 hours
12 to 36 months	1	4 to 5 hours	1 to 3 hours

 

My relatives don’t respect my child’s sleep routine. What can I do?

Your family’s sleep schedule, and any sleep training that goes along with it, is definitely a personal preference. So is having an opinion about sleep, and more often than not, extended family might have their own thoughts about sleep. Whether they have a different background or just don’t understand why you insist on sticking to a schedule, try calmly and patiently explaining your reasons. Be confident in your decision, even if they ignore you, and reiterate your position. Communicate your plan clearly and trust that they will follow your lead.

How can Sittercity help with my child’s sleep routine?
Glad you asked: Sittercity’s community of caregivers is filled with nannies, sitters, night nurses and more who specialize in supporting your child’s sleep schedule. When posting a job, you can include what type of help you need, and you can search for sitters by speciality, too. Sittercity is committed to helping you find the care you need so you can get the support (and sleep!) you and your family deserves.