Developmentally Appropriate Sleep Expectations: Birth to Age 5 (2024 Update)

Most parents worry about their child’s sleep at some point. If you find yourself worrying if your baby’s sleep is normal or if you are doing enough to support healthy sleep patterns, you are in good company.

It can be hard to know what healthy sleep patterns even are at each age. Especially since cultural bias and opinions are more prevalent than evidence-based information.

This article will cover healthy and developmentally appropriate sleep expectations for infants and toddlers by age.

Before we dive into sleep schedules —join my email list below so you never miss an update!

Below is an outline of realistic expectations for your child’s sleep in the first 5 years.

I first wrote this guide in 2018, and I periodically revisit it to improve and update the information. I hope you find it helpful!

This is a guide, not a goal. Remember the best way to tell if your baby or toddler is getting enough sleep is to look at them.

Their behavior and general mood are good places to start. There is a wide range of normal, and your child will help you know the right amount of sleep for them.

Need some 1:1 help with sleep instead? Reach out to set up a consultation.

Relevant Context: What to know about What we really know about sleep

***Skip ahead if you are too tired for this part!***

Our culture perpetuates a lot of unrealistic expectations around sleep.

When we strive to meet unrealistic expectations, we often feel stress, guilt, and even failure when we ultimately can’t.

Understanding normal sleep at different ages can free you to work with your child’s needs rather than struggle to shape their sleep into something developmentally inappropriate.

Take a listen to this podcast episode where we dive into How Sleep Training Culture Shapes Your Sleep Expectations.

Evidence on Wake Windows and Sleep Timings by Age

It’s important to know where we have high quality evidence and where we don’t. While we have a good evidence base on total sleep in 24 hours, evidence is less strong or completely lacking on other measures including awake windows, ideal nap length, or even the concept of sleep regressions.

I’ve listed common ranges for awake windows and ages where sleep can get disrupted, but take them as an experience-based guide, not hard science. Only use them if they decrease your stress, not add to it!

This guide will go over general guidance and sleep needed in a 24 hour period. But, it won’t cover strict schedules or specific timings. For more guidance on sleep schedules, head to my blog on schedules vs. routines.

When will my baby sleep through the night?

The age when your baby/toddler/preschooler begins routinely sleeping for long stretches without need for you varies greatly. The nighttime sleep ranges provided consider some night waking for feeding and soothing.

Temperament and household patterns will also affect your child’s sleep patterns. Some babies need much more sleep than others, nap more or less than average, go to bed early/later than is typical, and need more or less parental support at night.

Your family’s daily patterns, sibling sleep patterns, and cultural practices can affect your child’s sleep patterns.

Some wiggle room on either side of these typical sleep numbers may be fine for your little one, and in fact the National Sleep Foundation (NSF) specifically recognizes a “may be appropriate” category which broadens their recommended sleep ranges by several hours.

If your little one seems to be doing well, it’s not something to stress about. If your child’s sleep patterns are problematic for your family, however, sleep totals outside of what’s expected may be a helpful piece of the puzzle.

Again, I’d like to stress there is a wide range of normal. Watch your little one and use numbers as a rough guide. Your intuition always takes priority.

Age Appropriate Sleep Expectations for Infants and Toddlers Overview

Many parents have burning questions about sleep. This is normal! This chart is a great reference to start with, if you have any of the below questions.

• How much sleep does my baby need?

• What are appropriate wake windows at this age?

• How many naps does my 6 month old need?

• Should my toddler still be napping?

Age	Typical amount of sleep in 24 hours	Average nighttime sleep	Average daytime sleep	Typical awake time	Naps
0-6 weeks	14-17 hours	Varies	Varies	30-90 minutes	Sleep spread evenly throughout day and night
6-12 weeks	14-17 hours	Varies	Varies	60-90 minutes	Many throughout the day
3-6 months	13-15 hours	9-10 hours	4-5 hours	1.5-2.5 hours	Often 4, possibly more at 3 months, possibly 3 by 6 months
6-9 months	12-15 hours	10-11 hours	3-4 hours	2-3.5 hours	3, dropping to 2 around 8-9 months
9-12 months	12-14 hours	10-11 hours	2-3 hours	3-4 hours	2, morning and mid afternoon
12-16 months	11-14 hours	10-11 hours	2-3 hours	3.5-4.5 hours	2
16-24 months	11-14 hours	10-11 hours	2-3 hours	4-6 hours	1
2-2.5 years	11-14 hours	10-12 hours	1-2 hours	5-7 hours	1
2.5-3 years	11-14 hours	10-12 hours	0-2 hours	6 hours to all day	1 to none
3-5 years	10-13 hours	10-13 hours	Decreasing need for daytime sleep	6 hours to all day	Stop at some point

Take a listen to this podcast episode to learn about what the right bedtime is for your baby or toddler!

Developmentally Normal Sleep by Age

Below is a breakdown of normal sleep by age. Each section shares information to help you have realistic expectations for your child’s sleep. 

Sleep for Newborn, 0-12 weeks

Recommended sleep in 24 hours: 14-17 (NSF, 2015)

Typical awake time: 30-90 minutes

Challenging sleep time: baby’s second night after birth and the period known as the 4th trimester (0-3 months)

Notes on normal sleep for newborns and infants:

• Babies usually have a few alert hours after birth followed by a longer period of sleep.

• Many babies are sleepy over the first 24 hours or so.

• The second night after birth many babies are very wakeful and want very frequent feeding.

• Sleep is spread across 24 hours in the early weeks meaning that newborns sleep roughly as much during the day as they do at night.

• The first few months are known as the 4th trimester.

• Baby thrives when the womb like environment is replicated.

• Baby does not want to be put down, and supporting this contact has many benefits.

• Baby usually sleeps best in arms or worn in a baby carrier.

• Baby does not have an established circadian rhythm, so they don’t know the difference between night and day. This begins to emerge around 3 months.

• You can use social cues to help differentiate day and night by keeping daytime light and with normal sound while nighttime is dark and quiet.

• You will notice more of a distinction between day and night sleep as baby approaches 2-3 months.

• Sleep cycles are short, with half of a newborn’s sleep cycle spent in REM sleep. This is protective for baby.

• Baby needs frequent cue-based feeding day and night.

• Sleep is irregular, and trying to force a sleep schedule is likely to cause stress. Learning and following your baby’s cues is important.

• Nursing to sleep is normal, healthy, and a great tool.

Sleep Schedule for 3 Month Olds:

Recommended sleep in 24 hours: 14-17 hours (NSF, 2015)

Average night sleep: 9-10 hours (Paavonen et al., 2020, Mindell et al., 2010)

Average day sleep: 4-5 hours, often 4 or more naps (Paavonen et al., 2020, Mindell et al., 2010)

Typical awake time: 1-2 hours

Notes: Normal sleep for 3 month olds:

• According to a large study the majority of 3 month old babies wake on average 2.2 times a night. Only 16.5% of babies slept through the night (Paavonen et al., 2020).

• Circadian rhythm (body clock) starts to emerge.

• Regular night waking and feeding is normal and healthy, although longer sleep stretches of 4-6 hours at night are common.

• Baby may have 4 or more distinct naps during this time.

• Short naps, contact naps, motion naps, and nursing to sleep are all normal.

Sleep changes at 4-5 Months Old: 

Recommended sleep in 24 hours: 12-15 (NSF, 2015)

Typical sleep in 24 hours: 13-15 hours

Average night sleep: 9-10 hours (Paavonen et al., 2020, Mindell et al., 2010)

Average day sleep: 4 hours spread over 3-4 naps (Paavonen et al., 2020, Mindell et al., 2010)

Typical awake time: 1.5-2.5 hours

Challenging sleep time: around 4-months, often referred to as the 4-month sleep regression

Notes: Infant sleep schedules at 4-5 months:

• More frequent night waking due to developmental leaps.

• Night feedings are important and common, and they do not indicate readiness for solids.

• Feeding to sleep is normal, healthy, and a developmentally appropriate tool.

• Baby may drop from 4 to 3 naps during this time.

• Many babies need noticeably less daytime sleep during this period as compared to the first 3 months.

• Distractibility is a common struggle with both feeding and sleep.

• Short naps, contact naps, and motion naps are all normal.

• Many babies still have irregular sleep patterns, although some will have a noticeable rhythm.

Sleep Schedule for 6-9 Months Old:

Recommended sleep in 24 hours: 12-15 (NSF, 2015)

Average night sleep: 10-11 hours (Paavonen et al., 2020, Mindell et al., 2010)

Average day sleep: 3-4 hours spread over 2-3 naps (Paavonen et al., 2020, Mindell et al., 2010)

Typical awake time: 2-3.5 hours

Challenging sleep time: around 9-months, often referred to as the 9-month sleep regression

Notes on sleep at 6-9 months old:

• 6 months is the earliest age babies should sleep in their own room for SIDS reasons according to the AAP safe sleep guidelines.

• Usually baby drops from 3 to 2 naps during this time.

• Night awakenings are normal: 6-Month-old babies wake on average 2.5 times a night and 8-month-old babies 2.4 times (Paavonen et al., 2020). 6-12-month-old babies wake on average 1.76 times a night (Brown & Harries, 2015). At 6 months, 69.5% of babies have nightly awakenings (Hysing et al, 2014).

• In the Pennestri et al. study (2020), 20.5% of 6 month old babies never slept for a 6 hour stretch and only 6.8% did every night over a 13 day stretch. The majority of babies, 72.7%, had high variability in their longest sleep stretch from night to night. Occasional sleeping through the night does not indicate an ability to sleep through consistently.

• 6-12-month-old babies feed on average 1.4 times a night (Brown & Harries, 2015). There were no differences in waking patterns between breastfed and formula fed babies in this study.

• Only 22.3% of 8-month-olds slept through the night in a large study (Paavonen et al. 2020).

• Another study found no association between sleeping through the night at 6 or 12 months (defined as 6 hours) and current or later mental or psychomotor development (Pennestri et al., 2018). They also found no link with maternal mood. They did, however, find an association between sleeping through the night and much lower breastfeeding rates.

• Most babies need parental support to fall back asleep.

• More frequent night waking and need for parental contact is normal around 8-9 months.

• Separation anxiety plays a key role in baby’s behavior and can peak around 8-10 months.

• Night feeds are still important for development for most babies. For babies too distracted during the day to feed well, night feeds can be an important part of over-all intake.

• Developmental milestones make for busy brains at night consolidating learning and building neural connections for the many new skills. This can lead to increased waking.

• Short naps, contact naps, motion naps, and nursing to sleep are all normal.

9-12 Month Infant Sleep Schedule:

Recommended sleep in 24 hours: 12-15 (NSF, 2015)

Typical sleep in 24 hours: 12-14 hours

Average night sleep: 10-11 hours (Paavonen et al., 2020, Mindell et al., 2010)

Average day sleep: 2-3 hours spread over 2 naps (Paavonen et al., 2020, Mindell et al., 2010)

Typical awake time: 3-4 hours

Notes on infant sleep schedule at 9-12 months:

• Several night feeds and several night wakes are both still normal.

• 6-12-month-old babies wake on average 1.76 times and feed on average 1.4 times a night (Brown & Harries, 2015).

• It’s normal to need parental support to fall asleep, even as an older baby. At 12 months, Goodlin et al. (2001) found that 50% of babies required parental support to fall back to sleep.

• Sleeping through the night is not associated with a baby’s current or later mental or psychomotor development or a mother’s mood (Pennestri et al., 2018). They did, however, find an association between sleeping through the night and much lower breastfeeding rates.

• Separation anxiety continues to play a key role in baby’s behavior and can peak around 8-10 months.

• Some previously short napping babies lengthen their naps once on 2 naps a day, but short naps can still be normal.

• Contact naps, motion naps, and feeding to sleep are all normal.

Sleep Schedule for 12-16 Month Toddlers:

Recommended sleep in 24 hours: 11-14 hours (NSF, 2015)

Average night sleep: 10-11 hours (Paavonen et al., 2020, Mindell et al., 2010)

Average day sleep: 2-3 hours spread over 2 naps (Paavonen et al., 2020, Mindell et al., 2010)

Typical awake time: 3.5-4.5 hours

Notes on sleep for 12 to 16 month olds, or one year olds:

• Toddlers may have an increased ability to transition between sleep cycles without parental support. However, one study found that 50% of 12-month-olds needed parental support to fall back asleep (Goodlin et al., 2001).

• Toddlers still wake at night: 12-Month-old babies wake on average 1.8 times a night (Paavonen et al., 2020).

• Many young toddlers still feed at night, especially nursing toddlers.

• If you are considering night weaning, it is easier the closer you get to 18 months due to your toddlers increasing language capabilities.

• Night weaning is not necessary, however, and nighttime feeds are still normal and common.

• Middle of the night/very early morning wakefulness for an hour or two is a common struggle.

• Finding the right time to drop from 2 naps to 1 nap can be tricky, especially when a child’s readiness for 1 nap may not match daycare’s ideas around napping.

• Short naps, contact naps, motion naps, and nursing to sleep are all still normal.

• Enough movement, outside time, control in life, and connection with parents all affect sleep.

Sleep Schedule for 16-24 Month Toddlers:

Recommended sleep in 24 hours: 11-14 hours (NSF, 2015)

Average night sleep: 10-11 hours (Paavonen et al., 2020, Mindell et al., 2010)

Average day sleep: 2-3 hours in 1 nap (Paavonen et al., 2020, Mindell et al., 2010)

Typical awake time: 4-6 hours

Challenging sleep time: around 18-months

Notes on sleep for 16 to 24 month olds

• One large study reported 26.6% of toddlers had nightly awakenings at 18 months (Hysing et al., 2014).

• Another large study found the average number of wakes in 18-month-olds was 1.1 per night, meaning a good number of toddlers were waking more while others were sleeping through the night (Paavonen et al., 2020).

• 18 months is usually the earliest gentle parenting professionals recommend night weaning.

• Many parents and toddlers continue nursing to sleep and night feeds, and this is normal. You do not need to night wean if breastfeeding at night works for you.

• Nursing or not, many toddlers still wake at night as outlined above.

• Around 16 months is often when many children drop to one nap, but it varies.

• Enough movement, outside time, control in life, and connection with parents all affect sleep.

Normal Sleep for Two Year Olds

Recommended sleep in 24 hours: 11-14 hours (NSF, 2015)

Average night sleep: 10-12 hours (Paavonen et al., 2020, Mindell et al., 2010)

Average day sleep: 1-2 hours in 1 nap (Paavonen et al., 2020, Mindell et al., 2010)

Typical awake time: 5-7 hours

Challenging sleep time: 2 years and 2 ½ years

Notes on sleep for two year olds:

• Between 2-3, toddlers may be more likely to sleep all night without parent support.

• According to one large study 28.4% of 2-year-olds had frequent night awakenings (Paavonen et al. 2020). 24-month-old babies still wake on average 0.9 times a night (Paavonen et al., 2020).

• Night waking is still normal, especially if nursing and/or bedsharing (likely our biological norm).

• It’s normal to still breastfeed to sleep or nurse at night if you want to continue.

• Toddlers may drop the nap after the age of 2.5 or may continue napping into the preschool years.

• Sleep is linked to behavior and life transitions. Potty training, new siblings, and starting preschool can all disrupt sleep.

• Enough movement, outside time, control in life, and connection with parents all affect sleep.

Developmentally Appropriate Sleep for Toddlers 3 to 5 Years Old

Recommended sleep in 24 hours: 10-13 hours (NSF, 2015)

Average night sleep: 10-13 hours

Average day sleep: naps stop at some point

Typical awake time: 6 hours to all day

Notes on sleep for 3-5 year olds:

• Ability for nighttime potty training starts to emerge, but bed wetting is still considered normal until 7.

• Child will drop the nap at some point during this time.

• This is a common age for night terrors and nightmares.

• Potty training, new siblings, and starting preschool can all disrupt sleep.

• While sleep may be less intense than the baby and toddler years, waking and sleep struggles still happen.

• Enough movement, outside time, control in life, and connection with parents all affect sleep.

• Quiet time may be a good nap replacement.

Understanding normal sleep development is the first important step in getting more rest for your family. If you want help supporting sleep in a way that respects development, then let’s talk!

Check out more about how I support families here or schedule a free call to see if it’s a good fit.

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References

Brown, A., & Harries, V. (2015). Infant Sleep and Night Feeding Patterns During Later Infancy: Association with Breastfeeding Frequency, Daytime, Complementary Food Intake, and Infant Weight. Breastfeeding Medicine, 246-252.

Goodlin-Jones, B. L., Burnham, M. M., Gaylor, E. E., & Anders, T. F. (2001). Night waking, sleep-wake organization, and self-soothing in the first year of life. Journal of Developmental and Behavioral Pediatrics: JDBP, 22(4), 226.

Hirshkowitz PhD, M., Whiton MHS, K., Albert PhD, S. M., Alessi MD, C., Bruni MD, O., DonCarlos PhD, L., Adams Hillard MD, P. J. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 40-43.

Hysing PhD, M., Harvey PhD, A. G., Torgersen PhD, L., Ystrom PhD, E., Reichborn-Kjennerud PhD, T., & Sivertsen PhD, B. (2014). Trajectories and Predictors of Nocturnal Awakenings and Sleep Duration in Infants. Developmental & Behavioral Pediatrics, 309-316.

Mindell, J. A., Sadeh, A., Wiegand, B., How, T. H., & Goh, D. Y. (2010). Cross-cultural differences in infant and toddler sleep. Sleep Medicine, 274–280.

National Sleep Foundation. (2015, February 2). National Sleep Foundation Recommends New Sleep Times. Retrieved from SleepFoundation.org: https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times.

Paavonen, E. J., Saarenpaa-Heikkila, O., Morales-Munoz, I., Virta, M., Hakala, N., Polkki, P., Karlsson, L. (2020). Normal sleep development in infants: findings from two large birth cohorts. Sleep Medicine, 145-154.

Pennestri, M. H., Laganière, C., Bouvette-Turcot, A. A., Pokhvisneva, I., Steiner, M., Meaney, M. J., & Mavan Research Team. (2018). Uninterrupted infant sleep, development, and maternal mood. Pediatrics, 142(6).

Pennestri, M. H., Burdayron, R., Kenny, S., Béliveau, M. J., & Dubois-Comtois, K. (2020). Sleeping through the night or through the nights? Sleep Medicine, 76, 98-103.