How Much Sleep Does Your Baby Need by Age?
Pediatric sleep needs change dramatically across the first 18 years, and US parents searching at 3 a.m. deserve numbers grounded in the actual evidence base. This calculator returns the AASM 2016 consensus sleep duration recommendations, endorsed by the American Academy of Pediatrics (AAP) and the American Academy of Family Physicians (AAFP): 14-17 hours for infants 0-3 months, 12-16 hours including naps for 4-11 months, 11-14 hours for toddlers 1-2 years, 10-13 hours for preschoolers 3-5 years, 9-12 hours for school-age 6-12 years, and 8-10 hours for teens 13-18 years. We also surface the wake window progression that pediatric sleep consultants use clinically — about 45-60 minutes for newborns, climbing to 5-6 hours by age 2 — because total hours alone do not tell you when to put a baby down. On safe sleep, this tool follows the AAP 2022 policy statement: room-sharing without bed-sharing for at least the first 6 months (ideally 12) to reduce SUID risk, back-to-sleep on a firm flat surface, no soft bedding, bumpers, or inclined sleepers. If your child sits outside these ranges by more than an hour, talk to your pediatrician — but a single off night is rarely a problem.
When to use this calculator
- Your 4-month-old just hit the 4-month sleep regression and you need to know what's normal vs. concerning.
- You're trying to figure out when to transition your 13-18 month old from two naps to one.
- You're choosing between sleep training methods (Ferber, Weissbluth extinction, no-cry Pantley) and want age-appropriate expectations.
- You're advocating at your school board for a later high school start time and need AASM-backed teen sleep numbers.
- Your preschooler dropped naps at age 3 and you want to know if that's developmentally OK.
- Pediatrician asked you to log sleep hours for a well-child visit.
Example: 6-month-old baby
- Age: 6 months.
- Total hours: 12-16 hours per AASM (typical 14-15: 10-11 nighttime + 3-4h naps).
- Naps: 2-3 naps per day, morning + afternoon anchors.
- Wake window: 2-3 hours.
How it works
3 min readAASM/AAP Sleep Duration by Age
| Age Band | Total Hours (AASM) | Typical Distribution | Naps | Wake Window |
|---|---|---|---|---|
| 0-3 months | 14-17 h | Fragmented Q2-4h feeds | 4-6 (irregular) | 45-60 min |
| 4-11 months | 12-16 h (incl. naps) | 10-12h night + naps | 2-3 → 2 | 1.5-3.5 h |
| 1-2 years | 11-14 h | 10-12h night + 1-3h nap | 1-2 → 1 | 4-5.5 h |
| 3-5 years | 10-13 h | 10-12h night, nap optional | 0-1 | 6+ h |
| 6-12 years | 9-12 h | All nighttime | 0 | n/a |
| 13-18 years | 8-10 h | All nighttime | 0 | n/a |
These ranges come from the AASM 2016 consensus statement (Paruthi et al., J Clin Sleep Med), endorsed by the AAP and AAFP. They replaced older NSF guidance and are the current US pediatric standard.
Newborn (0-3 Months): ~16h Fragmented
Newborns sleep around 16 hours distributed in chunks of 2-4 hours, driven by feeding rather than circadian rhythm. Per Mindell et al. (Sleep Med Rev 2017), true circadian rhythm does not consolidate until roughly 8 weeks. Wake windows are tiny — 45-60 minutes — and overtiredness is the #1 cause of newborn meltdowns. Safe sleep matters most here: back-to-sleep, firm flat crib, no soft bedding, room-share without bed-sharing (AAP 2022).
4-6 Months: Consolidation and the 4-Month Regression
Sleep architecture matures around 3-4 months as REM/NREM cycles emerge, which is why the 4-month sleep regression is real (Ferber, Weissbluth). Babies who slept 6h stretches start waking every 1-2h. Total drops to ~14 hours with 2-3 naps. Most pediatric sleep specialists say this is the earliest reasonable window for gentle sleep training if parents choose to.
6-12 Months: Two-Nap Schedule
Night sleep stretches to 6-12 hours. Babies move to a stable two-nap schedule (morning + early afternoon). The morning nap drops around 13-18 months, not before 12 months for most.
Toddlers (1-2 Years): 12-14 Hours, One Nap
Toddlers need 11-14 hours. The transition from two naps to one typically lands at 13-18 months, with the consolidated nap running 1-3 hours after lunch. Bedtime resistance peaks here — a consistent wind-down routine matters more than the method.
Preschoolers (3-5 Years): Nap Optional
AASM range is 10-13 hours. Many US children drop the nap by age 3-4. Lam et al. (Pediatrics 2011) found that for children who no longer nap, forced napping can worsen night sleep — if your 4-year-old refuses the nap and sleeps fine at night, you don't need to fight it.
School Age (6-12): 9-12 Hours
AASM says 9-12 hours. AAP screen-time guidance: <1 hour/day of high-quality programming for ages 2-5, and no screens in the hour before bed at any age — blue light suppresses melatonin.
Teens (13-18): 8-10 Hours, Often Deprived
AASM says 8-10 hours; CDC data shows most US teens get <7. Per Carskadon (2005), teen circadian phase delays biologically — they are not lazy; their melatonin onset shifts later. This is the evidence base behind the AAP recommendation that middle and high schools start no earlier than 8:30 a.m.
Sleep Training Methods (Compared)
Meta-analyses show no long-term harm from extinction-based methods when used appropriately after 4-6 months.
Safe Sleep Environment (AAP 2022)
Related Calculators
Frequently asked questions
How many hours should my 6-month-old baby sleep?
Per AASM/AAP, infants 4-11 months need 12-16 hours total including naps. Most 6-month-olds land at 14-15 hours: roughly 10-11 hours overnight plus 2-3 naps of 30-90 minutes. Wake window is 2-3 hours.
Is my baby waking every 2 hours normal?
For a newborn 0-3 months: yes, completely normal — they feed every 2-4 hours and have no consolidated circadian rhythm yet (Mindell, Sleep Med Rev 2017). For a 4-month-old suddenly waking every 2 hours after sleeping longer: that's the 4-month sleep regression, a real developmental shift as sleep cycles mature. It typically resolves in 2-6 weeks. Persistent night waking past 6 months with no medical cause may benefit from sleep training.
Is cry-it-out (extinction sleep training) safe?
Multiple randomized trials and meta-analyses show no evidence of long-term harm to attachment, behavior, or cortisol from extinction-based methods (Ferber graduated, Weissbluth full extinction) when used after 4-6 months. If you're not comfortable with crying, no-cry approaches like Pantley work too — they just take longer. The 'best' method is the one parents will execute consistently.
Is co-sleeping safe? Can I bed-share with my baby?
The AAP 2022 policy recommends room-sharing without bed-sharing for at least the first 6 months (ideally 12) to reduce Sudden Unexpected Infant Death (SUID) risk. Bed-sharing is associated with elevated SUID/suffocation risk, especially when parents are tired, on medication, smoke, or use soft bedding. If you must bed-share temporarily, follow safer-sleep-7 guidelines, but the AAP's position is clear: separate sleep surface, same room.
When does my baby drop the morning nap?
The morning nap typically drops at 13-18 months, not before 12 months. Signs your toddler is ready: morning nap becomes very short, refusal of the afternoon nap if the morning one was long, or shifting bedtime later. Transition to a single afternoon nap (1-3 hours post-lunch) over 1-2 weeks.
My toddler wakes at 5 a.m. — how do I fix it?
Common causes: bedtime too early (try pushing 15-30 min later), too much daytime sleep (cap nap at age-appropriate length), light leaking into the room (blackout curtains), or hunger (offer a larger dinner). Avoid responding with the day starting — keep lights off, voices low until 6:00-6:30. Most early waking resolves with consistent environmental fixes.
Why are US teens so sleep deprived and what can I do?
Two reasons: biology (Carskadon 2005 showed teen circadian phase delays — melatonin releases later) and school start times (most US high schools start before 8:00 a.m.). The AAP recommends middle and high schools start no earlier than 8:30 a.m. At home: enforce a screen curfew 1 hour before bed (blue light suppresses melatonin), keep weekend sleep within 1 hour of weekday schedule, and target the AASM range of 8-10 hours.
Should I use a pacifier for sleep?
The AAP notes a protective effect against SIDS when a pacifier is offered at sleep onset for the first year. If it falls out, you don't need to replace it. Don't force it if your baby refuses. For breastfed infants, wait until breastfeeding is well-established (typically 3-4 weeks) before introducing.
What is a wake window and why does it matter?
A wake window is the maximum time your baby can stay awake without becoming overtired and harder to put down. Ranges by age: 45-60 min (newborn), 1-1.5h (1-3 mo), 1.5-2.5h (3-6 mo), 2-3h (6-9 mo), 2.5-3.5h (9-12 mo), 3-4.5h (12-18 mo), 4.5-5.5h (18-24 mo), 5-6h (2-3 yr). Respecting wake windows is often more useful than fixed nap times.
Sources and references
- AASM Consensus Statement — Recommended Amount of Sleep for Pediatric Populations (Paruthi et al., J Clin Sleep Med 2016)
- AAP HealthyChildren.org — Healthy Sleep Habits: How Many Hours Does Your Child Need?
- Mindell et al. — Sleep and Development in Infancy (Sleep Med Rev 2017)
- AAP 2022 Policy Statement — Sleep-Related Infant Deaths: Updated Recommendations for a Safe Infant Sleeping Environment