How much sleep do 5 year olds need: Kindergartener sleep needs

Sending your child to kindergarten can stir up all kinds of emotions. Joy, excitement, and maybe some anxiety too. While we can’t help your kiddo memorize those sight words or teach them to tie their shoes, we can help you ensure they get enough sleep to set them up for success — emotionally, socially, and academically.

IN THIS ARTICLE:

How much should a kindergartener sleep?

The American Academy of Pediatrics (AAP) recommends 10 - 13 hours of sleep in a 24-hour period for 3 - 5 year olds []. However, there’s no shortage of opinions on the matter. While it can be tempting to focus on a particular number of hours, we encourage you to consider other factors when determining whether your child is getting enough sleep [].

Signs your school-aged child isn’t getting enough sleep

• Falling asleep spontaneously (i.e. during short car trips, or at mealtimes) or having excessive daytime sleepiness

• Sleeping later on non-school days to “make up” for lost sleep 

• Exhibiting behaviors linked to overtiredness in the evenings, such as increased moodiness, whininess, or hyperactivity

Signs your school-aged child is getting sufficient sleep

• Naturally waking at desired times on non-school days (without an alarm clock or parent waking them)

• No longer needing naps at 5 years of age or older

• Appearing well-rested throughout the day, and into the early evening

Hours needed for adequate sleep

We get it. You still want to see the numbers. It’s important to keep in mind that sleep ranges vary, and you shouldn’t go by the number of hours slept alone. You’ll want to monitor your child’s mood in addition to viewing the recommended hours as a general guide.

• The American Academy of Sleep Medicine (AASM) says 3 - 5 year old kids should get 10 - 13 hours of sleep, and 6 - 12 year old kids should get 9 - 12 hours []. These ranges are supported by the American Academy of Pediatrics (AAP) [] but are so broad that they may not be particularly helpful if you’re wondering exactly how many hours your 4 - 6 year old kindergartener needs. 

• A 2012 systematic review [] of 34 studies looked at the average amount of sleep among narrower age groups. They found that 4 - 5 year olds averaged 11.5 hours of sleep in a 24-hour period, while 6 year olds sleep needs averaged 9.7 hours of sleep. 

• At Huckleberry, we find that most kindergartners need an average of 10 - 12 hours of sleep in a 24-hour period depending on their age. Younger kids who start school at 4 years of age may need 12 hours of total sleep, while a 6 year old may be well rested with 10 hours of night sleep. Again, view these recommendations as a general guideline — not as a strict rule for all kids. Some children may need more sleep, and some may need less.

Hours of sleep kindergarteners need by age

Note: Sleep needs vary by child, and this chart should be viewed as an example.

Health benefits of sleeping for a kindergartener

According to the AAP, kids who get adequate sleep perform better in school as well as have healthier immune systems, behavior, and mental health. Research [] supports that sleep is especially important when it comes to learning and memory function. Children who don’t get enough sleep are at greater risk [] of developing health, behavior, and attention problems which can negatively impact school performance.

Common sleep issues for kindergarteners 

While school-aged children tend to sleep better than babies and toddlers, it’s still normal to face sleep challenges at this age. They can include:

• Insufficient sleep 

• Stalling and/or resisting bedtime

• Night wakings

• Nightmares 

• Medical issues, such as obstructive sleep apnea []

5 tips and tricks for getting your kindergartener to sleep well

Here are some tips for helping your kindergartner get the sleep they need:

• Set an age-appropriate bedtime

• Opt for early bedtimes instead of naps

• Turn off screens an hour before bedtime

• Maintain a calm bedtime routine

• Begin the night the way you want it to end

Find more details below:

Tip #1: Set an age-appropriate bedtime 

Bedtimes will vary between different school-aged children. You’ll want to establish a regular bedtime, which will allow your child to get enough nighttime sleep (usually a minimum of  10 - 11 hours) and wake up refreshed with plenty of time to get ready for school. A bedtime that’s too late can lead to insufficient sleep which often translates into trouble waking in the morning and daytime sleepiness. 

Children who are overtired also tend to have more nightmares and night terrors, so getting a sufficient amount of sleep can help reduce these sleep disruptors. A word of warning: Don’t go overboard on the early bedtimes. While we want to ensure bedtime for kindergarten is early enough, we don’t want to set it too early as that can lead to stalling at bedtime.

Tip #2: Opt for early bedtimes instead of naps

School can be exhausting for kids, especially for those adjusting to longer days away from home. If your kindergartener is falling asleep on the couch after school, it could be a sign that they need more sleep. Try to avoid naps, as they can push bedtime too late and create a cycle of insufficient sleep. Move bedtime a bit earlier instead. Sometimes even 30 extra minutes of sleep can make it easier for little kids to remain well-rested throughout the day.

Tip #3: Turn off screens an hour before bedtime 

We understand. It can be hard to say “no” to chilling out and watching a show at the end of a long day with your little one. We don’t want to sound like the screen police. You should know though, that the blue light emanating from tablets, television, and smartphones suppresses melatonin (the hormone which helps control the sleep-wake cycle) and inhibits sleepiness. 

In other words, it’s best to shut those devices off well before bedtime. Keeping them on before bedtime can impact your child’s circadian rhythm and make it much harder for them to fall asleep. There’s evidence [] that even short durations of blue light impact children far more than adults. 

Tip #4: Maintain a calm bedtime routine

It’s well established that consistent bedtime routines help children fall asleep easier and help to improve the overall quality of sleep []. for instilling healthy hygiene habits, building communication skills through lullabies, reading and/or talking, and bonding with your child. 

Tip #5: Begin the night the way you want it to end

Use bedtime to set the habits you’d like to continue throughout the night. If your goal is for your child to sleep alone in their own bed, for the entire night, then work on ensuring that they fall asleep that way at bedtime too (if you haven’t already). 

When a child is used to falling asleep on their own at bedtime, it often translates into falling back to sleep independently throughout the night. That means they’ll be more likely to fall back to sleep on their own after a brief awakening, rather than call out for your help, or stand next to your bedside staring at you until you open your eyes. That can mean better sleep for the entire family.

Takeaway

To sum it up, here are the key points to consider when it comes to how much sleep a kindergartener should have:

• Look for signs that your child isn't getting enough sleep, such as falling asleep spontaneously or exhibiting behaviors linked to overtiredness.

• The American Academy of Sleep Medicine recommends that a 3 - 5 year old sleep schedule should include 10 - 13 hours of sleep, and 6 - 12 year old kids should get 9 - 12 hours.

• Huckleberry finds that most kindergarteners need an average of 10-11 hours of sleep in a 24-hour period, but each child is different and may need more or less.

• Tips for helping your kindergartener sleep include setting an age-appropriate bedtime, avoiding naps in favor of early bedtimes, turning off screens an hour before bedtime, maintaining a calm bedtime routine, and setting habits at bedtime that you want to continue throughout the night.

Remember, these are general guidelines, and every child is unique. It's important to observe your child's behavior, sleep patterns, any type of sleep problem, and mood to ensure they are getting the right amount of sleep for their individual needs.