Wondering how much sleep your baby needs at each stage of development? Allow our resident Sleep Expert, Imogen, to assist with this super helpful breakdown of sleep patterns and wake windows, including handy tips and guidance for navigating naps, night sleep, and common challenges. From newborns to preschoolers, it details all you’ll need to know to support better rest as your child grows.
“Sleep is a huge topic for parents, and it can feel overwhelming trying to figure out how much your little one should be sleeping. The truth? Every baby is different! Some need more sleep, some need less, and every child’s needs will change as they grow.
This guide breaks down sleep needs by age, including naps and wake windows, plus helpful tips and developmental expectations for each stage to support better rest—without pressure or rigid rules!
0-3 Months: The Fourth Trimester
Day Sleep: Evenly spread across day and night
Naps: Varies
Night Sleep: Varies
Total Sleep in 24 Hours: 14-17 hrs
Wake Windows: 45 min - 1.5 hrs
Tip: Newborns don’t yet have a set rhythm, so follow their sleepy cues like red brows, face rubbing, and fussiness. Think about their sensory preferences when setting up sleep—sound, lighting, comfort, and even scent can make a big difference!
Developmental Insights: Newborns don’t yet differentiate between day and night, and they often sleep in light sleep cycles. Frequent feeding is necessary as their tiny stomachs empty quickly. They are comforted by being close to a caregiver and may settle best with multi-sensory strategies, such as skin-to-skin contact, swaddling, and white noise. Regulating their body clock with exposure to natural light during the day and darkness at night can support early sleep development.
3-6 Months: The Start of Sleep Patterns
Day Sleep: 4-5 hrs
Naps: 4 naps
Night Sleep: 9-10 hrs
Total Sleep in 24 Hours: 13-15 hrs
Wake Windows: 1.5 - 2.5 hrs
Tip: Sleep cycles are developing fast! This means changes to sleep are completely normal. Having a familiar routine can be helpful, and layering in sleep triggers, like motion, sound, and comfort, will support your baby. There’s no ‘wrong’ way to help your little one fall asleep.
Developmental Insights: Around three months, babies become more alert and interested in their surroundings. They may be easily distracted during feeding and begin to recognise faces and voices. Sleep cycles mature and lengthen, and deep sleep becomes more common. Re-establishing a familiar bedtime routine and ensuring plenty of daytime interaction can help balance their wakeful and sleepy times so they have a chance to practice new skills. You may notice your little one begin to roll. This is a really exciting phase, but it's important to still put them on their back until they can roll independently; daytime practice can help!
6-9 Months: More Predictability, More Changes
Day Sleep: 3-4 hrs
Naps: 3 naps
Night Sleep: 10-11 hrs
Total Sleep in 24 Hours: 12-14 hrs
Wake Windows: 2 - 3.5 hrs
Tip: With weaning in full swing, food can impact sleep. Try incorporating ‘sleepy’ foods like turkey, bananas, and sweet potatoes into evening meals.
Developmental Insights: Babies at this stage start rolling in both directions, sitting with support, and babbling. Their brains undergo rapid development, leading to more frequent night waking. This is a time of increased energy needs, so night feeds remain common and important. In fact, only 6% of 6-month-olds sleep for 6 hours in one chunk, so expect wakes to continue; this is normal! Some babies may also experience sleep disruptions due to teething; providing anti-inflammatory foods, like spring onion or frozen milk-soaked rags, can soothe aching gums before sleep.
9-16 Months: Separation Anxiety & Sleep Shifts
Day Sleep: 2-3 hrs
Naps: 2 naps
Night Sleep: 10-11 hrs
Total Sleep in 24 Hours: 11-14 hrs
Wake Windows: 3 - 4.5 hrs
Tip: Separation anxiety can impact sleep—extra comfort helps! Instead of rushing independence, focus on bedtime as a moment of connection and calm. This reassurance can actually lead to more confident sleeping in the long run.
Developmental Insights: Around 9 months, babies develop object permanence, meaning they realise caregivers still exist even when out of sight. This can lead to increased upset at nighttime wakeups and difficulty settling alone. Some babies may also begin standing and crawling, which can lead to more disrupted sleep as they practice new skills. Focus on providing relevant support and practice, playing peekaboo in the daytime, and giving children ‘jobs’ to help with that they can succeed at can boost their confidence as you celebrate them.
16-24 Months: Nap Transitions Begin
Day Sleep: 2-3 hrs
Naps: 1 nap
Night Sleep: 10-11 hrs
Total Sleep in 24 Hours: 11-14 hrs
Wake Windows: 4 - 6 hrs
Tip: Many toddlers resist naps, even when they still need them! A nap may be ready to be dropped if it’s significantly impacting bedtime or overnight sleep. But many toddlers do best with an occasional nap rather than dropping it completely. Flexibility is key!
Developmental Insights: By this stage, toddlers are walking, communicating more, and showing strong preferences. Increased independence can lead to bedtime resistance. Their love for play and movement means they need ample opportunity to burn energy before sleep. Crazy time to burn excess cortisol before heading to bed might make all the difference. Big body movements and sensory touch, like rolling your child like a burrito in a blanket or swinging them upside down, can fill their sensory tanks.
2-3 Years: Nap or No Nap?
Day Sleep: Up to 2 hrs
Naps: 0-1 nap
Night Sleep: 10-12 hrs
Total Sleep in 24 Hours: 10-13 hrs
Wake Windows: 5 - 7 hrs
Tip: It should take about 15 minutes for a child of any age to fall asleep. If they’re dozing off instantly, they may need more sleep. If it’s taking a long time, try adjusting bedtime or nap times to match their natural rhythm.
Developmental Insights: At this point language development surges, and toddlers begin asserting their independence. Bedtime battles may become more common as they test limits. Offering simple choices (e.g. “Do you want to read this book or the one about the rabbits?”) can make bedtime smoother. Lean into their preferences and love language to make bedtime more special. A child who loves gifts may appreciate a little item you found around the house in their favourite colour that made you think of them.
3-5 Years: Sleep Evolves Again
Day Sleep: 0-1 nap
Naps: 0-1 nap
Night Sleep: 10-13 hrs
Total Sleep in 24 Hours: 10-13 hrs
Wake Windows: 6 - 12 hrs
Tip: If naps disappear, quiet time can be a great substitute. At this age, children may start experiencing more vivid dreams and nighttime fears. Encouraging a relaxing bedtime routine with familiar comforts—like a favourite book, stuffed animal, or gentle nightlight—can provide reassurance. Making time for connection during the day can also help reduce bedtime resistance. At this stage, you may be able to teach your child about telling the time so they can recognise the difference between morning and night, so they know when it is an appropriate time to get up and when it is still too early.
Developmental Insights: As preschoolers grow, sleep needs vary widely. Some children naturally drop naps, while others still benefit from them. Emotional growth is significant at this age, and bedtime routines that include one-on-one bonding help children feel secure.
Final Thoughts
This gives a general idea of how much sleep your child might need and develop across the ages, but every child is different. I’d therefore say to be guided by your gut and develop skills that best support you as a family.
For lots more sleep tips and advice, check out our sleep hub, which is packed with resources or contact me for 1:1 guidance.”
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With Imogen
We’ve teamed up with Imogen from The Little Sleep Company to offer expert baby sleep support for parents, allowing families to truly flourish.
