What 11–14 hours means for a 2-year-old
At 2, a child is in the National Sleep Foundation’s toddler group (1–2 years), which recommends 11 to 14 hours of sleep in 24 hours, including naps. A typical pattern is around 10 to 12 hours at night plus one afternoon nap.
The NSF lists 9–10 or 15–16 hours as “may be appropriate”. The highlighted row below applies to a 2-year-old.
The American Academy of Sleep Medicine gives the same 11–14 hours, including naps, for children aged 1 to 2. Every child is different, so treat the range as a guide and watch how your child seems during the day: a well-rested child usually wakes more easily, is in a better mood and settles more readily at bedtime.
| Age group | Ages | Recommended | May be appropriate |
|---|---|---|---|
| Newborn | 0–3 months | 14–17 h | 11–13 or 18–19 h |
| Infant | 4–11 months | 12–15 h | 10–11 or 16–18 h |
| Toddler | 1–2 years | 11–14 h | 9–10 or 15–16 h |
| Preschooler | 3–5 years | 10–13 h | 8–9 or 14 h |
| School-age child | 6–13 years | 9–11 h | 7–8 or 12 h |
| Teenager | 14–17 years | 8–10 h | 7 or 11 h |
| Young adult | 18–25 years | 7–9 h | 6 or 10–11 h |
| Adult | 26–64 years | 7–9 h | 6 or 10 h |
| Older adult | 65+ years | 7–8 h | 5–6 or 9 h |
Asleep-by times for common wake-up times
The table shows when your child needs to be asleep for 12, 11 or 10 hours overnight, counting back from their usual wake-up time. The afternoon nap comes on top.
| Wake up | 12 h sleep | 11 h sleep | 10 h sleep |
|---|---|---|---|
| 6:30 AM06:30 | 6:30 PM18:30 | 7:30 PM19:30 | 8:30 PM20:30 |
| 7:00 AM07:00 | 7:00 PM19:00 | 8:00 PM20:00 | 9:00 PM21:00 |
| 7:30 AM07:30 | 7:30 PM19:30 | 8:30 PM20:30 | 9:30 PM21:30 |
For a 7:00 AM wake-up, being asleep by 8:00 PM (20:00) gives 11 hours overnight; with a 1- to 2-hour nap, that reaches the recommended total.
The afternoon nap
Most 2-year-olds still need one nap, usually after lunch and often 1 to 2 hours long. A nap that starts too late in the afternoon can make it hard to fall asleep at bedtime, so many families aim to have their toddler up by mid-afternoon.
Bedtime battles and moving to a bed
Stalling, extra requests and climbing out of the cot are common at 2. Keep the routine predictable and calm, and return your child to bed with as little fuss as possible.
There is no need to rush the move from cot to bed. Many children make the switch between about 2 and 3 years old, often when they start climbing out. Keep the same routine when you do.
A sample day for a 2-year-old
Every child is different, but a day that adds up to the recommended 11–14 hours often looks something like this:
- 7:00 AM: wake up.
- 1:00 PM to 2:30 PM: afternoon nap of about an hour and a half.
- 6:45 PM: bath, pyjamas, teeth and two books.
- 7:30 PM: asleep.
That is 11.5 hours overnight plus a 1.5-hour nap, or 13 hours in total. If your child wakes at 6:30 AM or 7:30 AM, move the whole day by the same amount.
Is it time to drop the nap?
Most 2-year-olds still need their afternoon nap. Many children drop it at some point between 3 and 5. Signs it may be getting close:
- Your child often lies awake through nap time without seeming tired later.
- On nap days, falling asleep at night takes much longer than usual.
- Bedtime keeps getting later because of the nap.
Before dropping it, try a shorter nap or an earlier one. When the nap does go, an earlier bedtime for a while helps. See how much sleep a 3-year-old needs.
Early waking and big changes
Many 2-year-olds wake very early. A dark room, a bedtime that isn’t too late, and a nap that ends by mid-afternoon all help. Some families use a toddler clock that changes colour when it’s time to get up, which gives children a simple signal they can understand.
Big changes such as a new sibling, starting nursery, moving house or potty training can unsettle sleep for a few weeks. Keep the bedtime routine the same during these times, and avoid making several changes to sleep arrangements at once.
If your toddler snores loudly most nights or seems to stop breathing for a moment during sleep, mention it to their doctor.
More answers
- How much sleep a 1-year-old needsNearby answer
- How much sleep a 3-year-old needsNearby answer
- How much sleep a 9-month-old needsNearby answer
- How much sleep a 4-year-old needsNearby answer
- Bedtime for a 4 AM wake-upRelated answer
- Bedtime for a 4:15 AM wake-upRelated answer
- Bedtime for a 4:30 AM wake-upRelated answer
- Bedtime for a 4:45 AM wake-upRelated answer
Frequently asked questions
What time should a 2-year-old go to bed?
It depends on wake-up time. For a 7:00 AM (07:00) wake-up, being asleep between 7:00 PM (19:00) and 9:00 PM (21:00) gives 10–12 hours overnight. Many families aim for around 7:00–8:00 PM.
Does a 2-year-old still need a nap?
Most do. One afternoon nap of around 1 to 2 hours is typical, and it helps toddlers reach the recommended 11–14 hours in 24 hours.
Why does my 2-year-old fight bedtime?
Toddlers are learning independence and testing limits, so bedtime resistance is common. A consistent routine, small choices and calm, boring responses usually help.
Related calculators
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Sleep debt calculator
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Sources
- Hirshkowitz M, et al. National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. Sleep Health, 2015;1(1):40–43. doi:10.1016/j.sleh.2014.12.010.
- Paruthi S, et al. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. Journal of Clinical Sleep Medicine, 2016;12(6):785–786. doi:10.5664/jcsm.5866.
- Centers for Disease Control and Prevention. About Sleep.
When to seek help
Talk to your child’s doctor if they:
- snore loudly most nights, or pause, gasp or snort while asleep;
- are very hard to wake, or are often sleepy, irritable or struggling to focus during the day;
- regularly take a long time to fall asleep or wake often in the night;
- have sleep problems that are affecting school, mood or family life.