How much sleep do kindergarteners need?

How many hours of sleep do kindergarteners need?

Kindergarteners, typically ages 5 to 6, need 10 to 13 hours of sleep each night. Getting enough sleep improves their overall health and behavior, supports a stronger immune system, helps kids perform better in school, and improves memory and overall mental well-being.

If your child isn’t getting enough sleep, they may show signs like:

• Poor behavior
• Falling asleep during school or activities
• Difficulty with emotional regulation
• Hyperactivity
• Whininess
• Crankiness

Tips for a restful sleep

• Establish a consistent bedtime routine and set a fixed time for lights out. A good bedtime is between 7 and 8 p.m.
• Involve your kids in your sleep schedule and routine to reduce resistance and avoid power struggles.
• Create space for your kids to share stories about their day and release any emotions.
• Avoid screen time before bedtime to help your kids better fall asleep.
• Take a family walk in the evening to help kids expend any remaining energy before winding down for the night.

Do kindergarteners nap?

Most 5-year-olds don’t nap if they’re getting sufficient sleep at night. However, if your child had a long day at school with afternoon extracurricular activities or isn’t feeling well, their body may need extra rest and they could benefit from a nap.

“Quiet time” or “calm time” is an excellent tool for phasing out naptime. It allows children to unwind in their room, relax their minds and body, read books, or engage in quiet play. Sleep specialists at Summer Health suggest 30 to 60 minutes of quiet time daily, ideally scheduled around when the child used to nap.

Common sleep issues for kindergarteners

• Kindergarteners may experience an increase in nightmares or night terrors due to the many developmental changes they experience during this stage.
• Bedtime refusal is common in school-age children since they are overtired from long school days without naps.
• Middle-of-the-night wakings may become more frequent, often caused by overtiredness or nightmares.

Strategies for dealing with sleep problems

• Help your kids relax before bed by establishing a bedtime routine with healthy, calming habits, like a warm bath, dimmed lights, and some cozy reading time.
• To reduce power struggles in the evenings, allow your child to practice their independence throughout the day. Examples include letting them set the table, choose activities, or assist with grocery shopping. Watch for your child's sleepy cues. If they seem overtired or cranky, consider putting them to bed earlier.
• Integrate outside time during the evening to help your child’s body regulate and prepare for sleep.
• Spend 1:1 time with your child before bed to give them a chance to connect and share stories about their day.

When to see a pediatric sleep specialist

If your child is waking often at night, protesting bedtime and naps, having difficulty falling asleep, or not getting enough sleep, consult your Summer Health sleep specialist for further guidance and support.