Mid-morning and afternoon naps: guide to naps, according to age 2026

Sleep is a significant requirement for good health and development, and for young children to get enough rest, they generally need to sleep during the day. Most physical and mental development occurs in early childhood and naps provide much-needed downtime.

Indicative sleep needs, according to age

There is no exact, single answer to how many hours a baby or child needs to sleep during the day. It all depends on the age, the child, and the total sleep during a 24-hour period. For example, there may be the case of a child who sleeps 13 hours at night and takes a short nap during the day. Conversely, there could also be the case of a child who sleeps 9 hours at night, but takes a solid 2-hour nap each afternoon.

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Although sleep needs are very individual, these age guidelines can give you an idea of your little one's needs:

• From newborn to 6 months.

Babies need approximately 14 hours to 18 total hours of sleep per day. Younger babies tend to sleep all day, waking up every 1-3 hours to eat. As they approach 4 months of age, sleep rhythms become more stable. Most babies sleep 9 to 12 hours at night, usually with a break for feeding, and take 2 to 3 naps during the day that last about 30 minutes to 2 hours each.

• From 6 to 12 months.

Babies this age typically sleep about 14 hours total per day. This usually includes two naps per day, which may last 20 minutes for some babies, an hour for others. At this age, they may not need to wake up during the night to feed, but they may begin to experience separation anxiety, which can contribute to sleep disturbances.

• Young children (1 to 3 years old).

Toddlers generally require 12 to 14 hours of sleep, including a 1 to 3 hour nap after eating. They can still take two naps, but naps should not take place too close to bedtime, as this can make it difficult for them to fall asleep at night.

• Preschool children (3 to 5 years old).

Preschoolers sleep an average of 11 to 12 hours at night, plus a nap in the afternoon (soon after eating). Most give up this nap at 5 years of age.

• School age (5 to 12 years).

School-aged children need between 10 and 11 hours a night. Some 5-year-olds may still need a nap. If it is not possible for them to take a nap, I recommend putting them to bed earlier.

Signs of insufficient sleep

Most parents underestimate the amount of sleep children need. Therefore, it is important that you observe your child's behavior for signs of lack of sleep, which can range from the obvious, such as fatigue or yawning, to more subtle problems with behavior and schoolwork.

In my experience, the most common thing in Spain is to see the little one tired or hyperactive between 6:00 p.m. and 8:00 p.m. If you see that your little one is irritable at that time, try to put him to bed as soon as possible, this way he may get more hours of sleep at night.

Article written by Amelia Hunter, a child dream expert. She was born in Australia, but lives in Barcelona, ​​where she designs personalized plans for each family with the intention of helping children - up to 8 years old - sleep better independently throughout the night. Use methods that psychologists and pediatricians have created.

Recording: Bárbara de la Macorra and Ana Palicio, Edition: Jesús Nicolás