What 10–13 hours means for a 3-year-old
At 3, a child joins the National Sleep Foundation’s preschool group (3–5 years), which recommends 10 to 13 hours of sleep in 24 hours, including naps. Most of this comes at night, usually around 10 to 12 hours.
The NSF lists 8–9 or 14 hours as “may be appropriate” for some children. The highlighted row below applies to a 3-year-old.
The American Academy of Sleep Medicine gives the same 10–13 hours, including naps, for children aged 3 to 5. 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
Counting back from your child’s wake-up time, the table shows when they need to be asleep for 12, 11 or 10 hours overnight. If your child still naps, that time is extra.
| 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.
Is your 3-year-old dropping the nap?
Many 3-year-olds still take an afternoon nap, but some start to drop it. Signs include taking a long time to fall asleep at nap time, or a nap that pushes bedtime much later. Most children stop napping somewhere between 3 and 5.
If the nap goes, an earlier bedtime helps your child still reach the recommended total.
Night fears and stalling
Fears of the dark, monsters or being alone are common at this age, as imagination grows. A dim night light, a short check-in routine and calm reassurance usually help. Keep requests for “one more story” within the routine rather than adding to it each night.
A bedtime routine for a 3-year-old
A short routine in the same order every night helps 3-year-olds settle, because they know what comes next and there is less to negotiate.
- Wind down with calm play and switch off screens about an hour before bed.
- Bath or wash, pyjamas and teeth.
- Two books or one story, agreed in advance.
- A cuddle, a goodnight phrase and lights out with a dim night light if needed.
If your child gets out of bed, walk them back calmly with as little talking as possible. Being consistent for a week or two is usually more effective than changing approach every night.
More answers
- How much sleep a 2-year-old needsNearby answer
- How much sleep a 4-year-old needsNearby answer
- How much sleep a 1-year-old needsNearby answer
- How much sleep a 5-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 3-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.
Should a 3-year-old still nap?
Many do, and some don’t. If your child drops the nap but seems tired or irritable in the evening, try an earlier bedtime or a short quiet time after lunch.
Why does my 3-year-old wake up scared at night?
Night fears are common as imagination develops. Calm reassurance and a night light usually help. If night waking is frequent or very distressing, mention it to your child’s doctor.
Related calculators
Sleep needs by age
See the recommended hours of sleep for any age, from newborns to older adults.
Bedtime calculator
Enter any wake-up time to see bedtimes that let you wake between sleep cycles.
Nap calculator
Plan a 10-, 20- or 90-minute nap and see when to set your alarm.
Sleep debt calculator
Add up the last seven nights and see how far you are from your sleep target.
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.