What 10–13 hours means for a 4-year-old
At 4, a child is in the National Sleep Foundation’s preschool group (3–5 years), which recommends 10 to 13 hours of sleep in 24 hours, including any nap. Many 4-year-olds no longer nap, so most or all of this comes at night.
The NSF lists 8–9 or 14 hours as “may be appropriate” for some children. The highlighted row below applies to a 4-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
The table counts back from your child’s wake-up time for 12, 11 or 10 hours of night-time sleep. For a child who no longer naps, aim for the 11- or 12-hour columns.
| 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.
Nap or quiet time?
Some 4-year-olds still nap, especially after busy days or nursery, but many have stopped. If your child no longer sleeps in the day, a short quiet time after lunch gives them a rest without affecting bedtime.
A child who regularly falls asleep in the car in the afternoon may be short on night-time sleep, and an earlier bedtime is worth trying.
Building a calm bedtime
- Keep bedtime and wake-up time roughly the same every day, including weekends.
- Turn off screens about an hour before bed.
- Keep energetic play for earlier in the evening.
- Use the same short routine every night, ending in the bedroom.
Nightmares and night terrors
Nightmares are common at 4. Your child wakes upset and can tell you about a bad dream. A cuddle, reassurance and a quick return to bed usually help.
Night terrors are different. A child may scream or thrash, usually in the first few hours of sleep, but stay asleep and not remember it in the morning. It’s usually best not to try to wake them; stay nearby to keep them safe until it passes. Being overtired can make night terrors more likely, so an earlier bedtime can help.
If night terrors are frequent, or you are worried, talk to your child’s doctor.
More answers
- How much sleep a 3-year-old needsNearby answer
- How much sleep a 5-year-old needsNearby answer
- How much sleep a 2-year-old needsNearby answer
- How much sleep a 6-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 4-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 7:30–8:00 PM.
Do 4-year-olds still need a nap?
Some do, many don’t. As long as your child gets enough sleep overall and seems well rested, either is fine. Quiet time is a good alternative.
Is 10 hours of sleep enough for a 4-year-old?
Ten hours is at the low end of the recommended 10–13 hours. If your child seems tired, grumpy or falls asleep in the car, try an earlier bedtime.
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.