Toddler sleep ranges 11–14 hours per day at ages 1–2, and 10–13 hours at 3–5 years, counting naps.
This guide gives you age-by-age totals, a sample day, and quick fixes. Many parents search “how much sleep should toddlers get?” when naps shift or bedtime stalls, so here’s the clear math.
How Much Sleep Should Toddlers Get? Age-By-Age Targets
The American Academy of Sleep Medicine (AASM) and the American Academy of Pediatrics (AAP) align on simple ranges. For ages 1–2 years, aim for 11–14 hours across 24 hours. For ages 3–5 years, aim for 10–13 hours. Those totals include naps and night. These ranges come from expert panels that reviewed large bodies of research linking sleep to behavior, learning, growth, and health.
| Age Band | 24-Hour Sleep | Typical Naps |
|---|---|---|
| 12–18 months | 11.5–14 hours | 1–2 naps (total 1.5–3 hrs) |
| 18–24 months | 11–14 hours | 1 nap (1–2.5 hrs) |
| 24–30 months | 11–13.5 hours | 1 nap (1–2 hrs) |
| 30–36 months | 11–13 hours | 1 nap (0–1.5 hrs) |
| 3–4 years | 10.5–13 hours | 0–1 nap (0–1.5 hrs) |
| 4–5 years | 10–13 hours | Often no nap |
| 5 years (young kindergarten) | 10–12.5 hours | No nap |
If you’re asking, “how much sleep should toddlers get?” the short answer lives in that table: add night sleep and naps to reach your child’s range. Some kids sit near the top, some nearer the bottom. Watch daytime mood and morning wake quality to judge fit. If a child fights bedtime for a long stretch, total sleep may be high, or the last nap may run late.
What These Numbers Look Like In Daily Life
Here are practical targets that map the ranges to a day you can run at home or daycare. Start here, then tweak in 15-minute steps.
Sample Day For 12–24 Months
- Wake: 6:30–7:00 a.m.
- Nap: 12:15–2:00 p.m. (cap at 2 hours if nights run late)
- Lights out: 7:15–7:30 p.m. for 11–12 hours overnight
Sample Day For 2–3 Years
- Wake: 7:00 a.m.
- Nap: 12:45–2:00 p.m. (cap at 90 minutes once bedtime stalls)
- Lights out: 7:30–8:00 p.m.
Sample Day For 3–5 Years
- Wake: 6:30–7:00 a.m.
- Quiet time: 1:00–2:00 p.m. if naps are gone
- Lights out: 7:30–8:00 p.m. to reach 10–12 hours overnight
Why Hitting The Range Matters
Kids who land in their range show better attention, steadier mood, fewer night wakes, and easier mornings. Short sleep links with more colds, injury risk, weight gain, and tough school days in later years.
Trusted Benchmarks You Can Lean On
Two reliable sources publish the ranges used worldwide. The AASM consensus lists 11–14 hours for ages 1–2 and 10–13 hours for ages 3–5, totals including naps. The AAP endorses those numbers and gives parent-friendly advice on routines. Read the AASM child sleep duration advisory and the AAP guide, Healthy Sleep Habits: How Many Hours Does Your Child Need?. Set a quick monthly check: total a week of nights and naps to see if you still land in range. Small tweaks early keep nights smooth and mornings calm.
How To Build A Bedtime That Works
Set A Repeatable Pre-Sleep Flow
Pick the same steps each night: bath, pajamas, toothbrushing, two short stories, a song, lights out. Keep lights low and screens off for an hour before bed. A cool, quiet room helps kids fall asleep and stay asleep.
Pick A Bedtime Window And Protect It
Aim for the same 30-minute window each night. If sleep pressure seems low, trim the nap by 15–20 minutes or lengthen the last wake window. If bedtime tears spike, move lights out earlier for three nights to repay sleep debt.
Give Naps A Clear Start And End
Midday naps protect nights best. For toddlers on one nap, many families run 12:15–2:00 p.m. Once bedtime stalls, shave the nap by 10–15 minutes every few days. When naps fade around four or five, swap in quiet time with books.
Dropping From Two Naps To One
This shift often lands between 12 and 18 months. Signs it’s time: the morning nap pushes the afternoon nap too late, or bedtime turns into a long party. Try a single nap near 12:30 p.m., plus an early bedtime for a week, then reassess.
Early Wakes, Night Wakes, And Short Naps: Fixes That Work
These problems share common roots: too much daytime sleep, overtired bedtimes, long gaps between routine steps, or sleep onset that relies on a parent’s presence. Tidy the pre-sleep flow, keep wake windows steady, and let your child fall asleep where they’ll spend the night.
| Problem | What To Try | Why It Helps |
|---|---|---|
| Early wakes (4–6 a.m.) | Earlier lights out for 3 nights; cap nap at 90 minutes | Repays sleep debt and builds morning sleep pressure |
| Bedtime battles | Short, fixed routine; pick a lights-out time and stick to it | Predictable cues teach the body when sleep starts |
| Night wakes seeking a parent | Settle in the crib/bed; reassure with voice or touch at intervals | Builds skill to fall asleep without new props |
| Short naps | Longer wake window before the nap; dark, cool room | Stronger sleep drive and fewer arousals |
| Late naps at daycare | Request an earlier start or a shorter cap | Protects the bedtime window and overnight totals |
| Snoring or labored breathing | Record a clip and ask your pediatrician | Rules out apnea and other medical issues |
| Restless nights with lots of kicking | Ask about iron studies and diet | Low iron can link with restless sleep |
Safe Sleep And Room Setup
Keep the sleep space clear: a firm mattress, fitted sheet, and no cords nearby. Use a sleep sack until your toddler can climb. If you switch to a bed, add a guard rail. Keep the room cool and dark. White noise can mask household sounds.
Daycare, Travel, And Illness
Share your child’s nap cap and bedtime goals with caregivers. Ask for nap start and end times so you can adjust bedtime the same day. On travel days, shift the clock in 15–30 minute steps and bring the same sleep sack and book. During a cold or after shots, totals may rise; let the extra rest happen, then return to your routine within a day or two.
When To Call The Doctor
Reach out if you see hard snoring, pauses in breathing, gasps, constant mouth breathing, or behavior swings that don’t ease after a week of steady sleep.
Quick Checklist You Can Screenshot
- Hit the total in the age band from the table.
- Protect a 30-minute bedtime window.
- End the nap by mid-afternoon.
- Use dark, cool, quiet sleep spaces.
- Adjust in 15-minute steps and hold for a week.
- Keep screens off for an hour before bed.
Still Wondering, “How Much Sleep Should Toddlers Get?”
You now have clear ranges, sample days, and fixes you can try tonight. If sleep stays choppy after a steady week on a set plan, loop in your pediatrician or a licensed sleep specialist. With the right totals and simple habits, kids rest well and families do too today.