How Much Sleep Kids Really Need

How Much Sleep Does a 5-Year-Old Need?: Sleep Guidelines for Ontario Parents

Your 5-year-old needs 10 to 13 hours of sleep in a 24-hour period, including any naps. Most kindergarteners do best with 11 to 12 hours of nighttime sleep, though some may still benefit from a short afternoon rest.

How it works

At age 5, your child's sleep needs are shifting from the toddler years but they still require plenty of rest for healthy growth and development. Their brain is working overtime processing all the new skills they're learning in kindergarten, from reading to social interactions.

Most 5-year-olds will sleep through the night for 10 to 12 hours and may or may not need a daytime nap. Some children this age have dropped naps entirely, while others still need 30 minutes to an hour of quiet time or sleep in the afternoon. Follow your child's cues and energy levels throughout the day.

A consistent bedtime routine helps signal that sleep time is coming. This might include a bath, brushing teeth, reading stories, and quiet cuddles. Starting this routine at the same time each evening, even on weekends, helps regulate your child's internal clock.

What you'll need

- A consistent bedtime between 7:00 and 8:30 PM for most 5-year-olds

- A dark, cool bedroom (around 18 to 20 degrees Celsius)

- Comfortable pajamas and bedding

- A predictable bedtime routine that takes 30 to 45 minutes

Signs your child is getting enough sleep

You'll know your 5-year-old is well-rested when they wake up naturally in the morning without much fuss, have steady energy throughout the day, and can focus on activities like puzzles or listening to stories. Well-rested children are generally happier, more cooperative, and better able to handle the ups and downs of their day.

On the flip side, an overtired 5-year-old might be cranky, have meltdowns over small things, or actually seem hyperactive rather than sleepy. Some children get a "second wind" when they're overtired, making bedtime battles even harder.

Common questions

What if my child fights bedtime every night? This is incredibly common at age 5. Stick to your routine and bedtime, even if there are protests. Consider whether your child might need an earlier bedtime, as counterintuitive as that sounds.

Should I worry if my 5-year-old still naps? Not at all. Some children need that afternoon rest well into kindergarten. Just make sure the nap isn't too late in the day or too long, as this can interfere with nighttime sleep.

What about screen time before bed? Try to turn off tablets, phones, and TV at least an hour before bedtime. The blue light can make it harder for your child's brain to wind down for sleep.

The takeaway

Every child is different, so focus on whether your 5-year-old seems rested and happy rather than hitting an exact number of hours. Trust your instincts about what works for your family.

You can always text Arlo and talk to a provider in 5 minutes!

References - [Healthy sleep for children](https://caringforkids.cps.ca/handouts/behavior-and-development/healthysleepfor_children)

- [Sleep: preschoolers](https://aboutkidshealth.ca/article?contentid=645&language=english)

- [Sleep recommendations](https://www.canada.ca/en/public-health/services/being-active/sleep-recommendations.html