A 5-year-old needs 10 to 13 hours of sleep per 24 hours, including any naps. That recommendation comes from the American Academy of Sleep Medicine and is the standard used by pediatricians and the CDC. Most 5-year-olds get the bulk of that sleep at night, since daytime napping drops off sharply at this age.
What the 10 to 13 Hour Range Looks Like
The range exists because individual children vary. Some 5-year-olds function well on 10 hours, while others clearly need closer to 13. A child who wakes up on their own, stays alert through the afternoon, and doesn’t melt down by dinnertime is likely getting enough. A child who needs to be dragged out of bed, zones out during activities, or becomes increasingly irritable as the day goes on probably needs more.
For a 5-year-old who no longer naps, 10 to 13 hours means a bedtime between about 6:30 and 8:00 p.m. if they need to wake up around 7:00 a.m. If your child still naps, that daytime sleep counts toward the total. A 5-year-old who sleeps 10 hours at night and takes a 1-hour nap is right in the middle of the range.
Do 5-Year-Olds Still Need Naps?
Most don’t. Fewer than 30% of 5-year-olds still nap regularly. If your child has dropped their nap and sleeps well at night, there’s no reason to reintroduce one. On the other hand, if they’re still napping and sleeping fine at bedtime, that’s also normal for their age.
One thing to watch: daytime naps can delay a child’s ability to fall asleep at night, sometimes resulting in less total sleep. If your 5-year-old naps and then fights bedtime for an hour, the nap may be doing more harm than good. Children who do still nap at this age tend to sleep best at night when the nap is in the early afternoon and stays under 60 minutes.
What Happens When a 5-Year-Old Doesn’t Sleep Enough
Sleep deprivation in young children often looks different than it does in adults. Instead of appearing tired and sluggish, an under-slept 5-year-old frequently becomes more hyperactive, impulsive, and emotionally reactive. That’s one reason insufficient sleep sometimes gets mistaken for behavioral problems.
A large NIH-supported study found that children who regularly slept fewer than nine hours per night had measurable differences in brain structure, specifically in areas responsible for attention, memory, and impulse control. Those same children scored lower on tests of decision-making, problem-solving, and working memory. They also had higher rates of anxiety, depression, aggressive behavior, and difficulty managing stress.
Common signs your 5-year-old isn’t getting enough sleep include:
- Hyperactivity or impulsiveness that worsens through the day
- Mood swings or being easily upset over small things
- Trouble paying attention during stories, games, or instructions
- Falling asleep in the car on short rides
- Difficulty waking up in the morning
- Resuming naps after previously outgrowing them
Any one of these on occasion is normal. Several of them showing up consistently is a signal to look at total sleep time.
Setting Up a Bedtime Routine
A predictable bedtime routine is one of the most effective tools for helping a 5-year-old fall asleep on time. It works by signaling to the brain that sleep is coming, making the transition from awake to asleep smoother. For most children, the routine should last about 30 minutes, or a bit longer if a bath is involved.
Three or four activities in the same order every night is the sweet spot. A typical sequence might be: brushing teeth, putting on pajamas, reading a book together, and then lights out. Other activities that help include talking briefly about their day, singing a quiet song, or a few minutes of cuddling. At five, children are ready to take on parts of the routine themselves, like brushing their own teeth or picking out pajamas, which gives them a sense of ownership over the process.
Consistency matters more than the specific activities. A child who does the same four things in the same order every night builds a strong sleep association with that sequence. Screens should be off well before the routine starts, since the light and stimulation work against the wind-down you’re trying to create.
The Sleep Environment
A cool, dark, quiet room makes a noticeable difference. For children, a bedroom temperature between 60 and 68°F (16 to 20°C) supports the natural drop in body temperature that triggers sleepiness. If your child kicks off blankets frequently or wakes up sweating, the room is likely too warm.
Darkness matters because even dim light can interfere with the body’s production of the hormone that regulates the sleep-wake cycle. Blackout curtains help, especially in summer months when it’s still light at bedtime. A small, warm-toned nightlight is fine if your child needs one for comfort, but keep it as dim as possible and away from their direct line of sight.
When Sleep Needs Change
The 10 to 13 hour recommendation covers ages 3 through 5. Once your child turns 6, the guideline shifts to 9 to 12 hours per 24 hours. That transition usually happens gradually. You may notice your 5-year-old naturally starting to push bedtime a bit later or waking slightly earlier as they approach their sixth birthday. As long as they’re still landing within the recommended range and functioning well during the day, that shift is a normal part of development.