The short answer
ಸಾರಾಂಶ: 3 ರಿಂದ 5 ವರ್ಷದ ಮಕ್ಕಳಿಗೆ ದಿನಕ್ಕೆ 10 ರಿಂದ 13 ಗಂಟೆ ನಿದ್ರೆ ಬೇಕು (ಮಧ್ಯಾಹ್ನದ ನಿದ್ರೆ ಸೇರಿ). ಪ್ರತಿದಿನ ಒಂದೇ ಸಮಯಕ್ಕೆ ಮಲಗುವುದು ಮತ್ತು ಏಳುವುದು ಬಹಳ ಮುಖ್ಯ.
How much sleep, by age
| Age | Recommended sleep in 24 hours (including naps) |
|---|---|
| 1 to 2 years (Playgroup age) | 11 to 14 hours |
| 3 to 5 years (Nursery, LKG, UKG) | 10 to 13 hours |
| 6 to 12 years | 9 to 12 hours |
These ranges come from a consensus statement by the American Academy of Sleep Medicine, based on a review of 864 scientific studies.[1] The WHO recommends the same 10 to 13 hours of good-quality sleep for 3 to 4 year olds, with regular sleep and wake-up times.[2]
Why sleep matters so much
The same expert panel found that children who regularly get the recommended amount of sleep have better attention, behaviour, learning, memory, emotional control and overall health.[1] In other words, a well-rested child is ready to learn.
Signs your child may need more sleep
- Hard to wake up in the morning, or cranky on the way to school
- Falling asleep in the vehicle on short trips
- More tantrums or crying in the late afternoon
- Trouble paying attention or sitting still
If your child snores loudly, stops breathing for moments during sleep, or is very sleepy during the day despite enough hours in bed, please talk to your paediatrician.
A sample school-day routine
Here is one example for a 3 to 5 year old attending school from 9:30 in the morning. Adjust it to your family:
| Time | Activity |
|---|---|
| 7:00 AM | Wake up, toilet, brush teeth |
| 7:30 AM | Breakfast together (no screens) |
| 9:15 AM | Leave for school |
| Afternoon | Rest time or nap, if your child still needs one |
| Evening | Outdoor play: park, cycling, running around |
| 7:30 PM | Early dinner |
| 8:15 PM | Bath or wash, pyjamas, lights dim, screens off |
| 8:30 PM | Story time in bed |
| 8:45 PM | Lights out |
That gives a little over 10 hours at night, plus any afternoon rest, which fits within the recommended range.
Tips for easier bedtimes
- Same time every day, including weekends, as far as possible.
- A calm bedtime routine: bath, brush, story, cuddle, sleep. The same steps each night tell the body it's time to rest.
- Screens off well before bed. WHO also advises replacing screen time with activities like reading and storytelling.[2]
- Plenty of active play during the day. WHO recommends at least 180 minutes of physical activity for 3 to 4 year olds, including at least 60 minutes of energetic play.[2]
- A dark, quiet, cool room, and no heavy meals right before bed.
References
- Paruthi S, Brooks LJ, D'Ambrosio C, 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. jcsm.aasm.org
- World Health Organization (2019). Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age. Geneva: WHO. www.who.int
This article is for general information for parents and is not a substitute for advice from your child's doctor. Government admission rules can change; please confirm the latest rules for your academic year.