Sleep is essential for your child’s growth and development. During sleep, young children’s brains process what they’ve learned, their bodies grow and repair, and their immune systems recharge. Good sleep also has a big effect on mood and behavior.
So how much sleep does a 1-year-old need, and what can you do if your little one isn’t sleeping well? Here’s what you need to know.
How Much Sleep Does a 1-Year-Old Need?
According to the American Academy of Sleep Medicine, children ages 1 to 2 need 11 to 14 hours of sleep in every 24 hours, including naps. For most 1-year-olds, that looks something like this:
- Nighttime sleep: About 10 to 12 hours. Many 1-year-olds sleep through the night, but occasional night waking is still normal at this age.
- Naps: About 2 to 3 hours in total. Most 1-year-olds take two naps a day, one in the morning and one in the afternoon. Many switch to a single afternoon nap sometime between 12 and 18 months.
Every child is different, so focus on your child’s overall patterns rather than exact numbers. Signs that your 1-year-old is getting enough sleep include waking up fairly easily, being alert and engaged during the day, and not being unusually fussy or cranky.
Sample Daily Schedule for a 1-Year-Old
Here’s an example of what a day might look like for a 1-year-old who takes two naps. Adjust the times to fit your family’s routine:
- 7:00 a.m.: Wake up
- 9:30 to 10:30 a.m.: Morning nap
- 2:00 to 3:30 p.m.: Afternoon nap
- 6:30 p.m.: Start the bedtime routine
- 7:00 to 7:30 p.m.: Bedtime
Why a Consistent Bedtime Matters
Regular bedtimes help set your child’s internal body clock. Research supports this: a study from University College London, published in the journal Pediatrics, followed more than 10,000 children in the U.K. Children who had irregular bedtimes at ages 3, 5, and 7 were more likely to have behavioral difficulties, such as hyperactivity, conduct problems, and emotional difficulties.
The researchers compared the effect of changing bedtimes to a kind of jet lag that disrupts the body’s natural rhythms. Encouragingly, children whose bedtimes became more regular over time tended to show improvements in behavior. Although this study looked at older children, it highlights the value of building consistent sleep habits early.
Common Sleep Problems in 1-Year-Olds
Resisting Bedtime
At this age, children are learning to crawl, cruise, walk, and explore. Everything is exciting, and many 1-year-olds simply don’t want to stop playing and go to sleep. A calm, predictable bedtime routine helps signal that it’s time to wind down.
Waking Up at Night
Night waking is common at this age. It can happen out of habit, during illness, or because of separation anxiety, which often peaks between about 10 and 18 months. A child who wakes up and doesn’t see a parent may become upset and have trouble settling back to sleep. Keep your response calm, brief, and reassuring.
Discomfort
Teething, a wet or dirty diaper, hunger, a stuffy nose, or a room that’s too hot or cold can all disrupt sleep. Check that your child’s basic needs are met before bedtime.
Waking Up Too Early
Many toddlers wake up very early in the morning. Try not to respond by shifting your child’s whole schedule earlier or putting them to bed later, which often makes things worse. Instead, keep bedtime consistent, make sure the room stays dark in the early morning, and check that your child isn’t napping too much or too late in the day.
Teething
Many children get their first molars between about 13 and 19 months, which can be uncomfortable. Offer a firm, chilled (not frozen) teething ring, or gently rub your child’s gums with a clean finger. Avoid teething gels that contain benzocaine or lidocaine, as well as amber teething necklaces, which the FDA warns can be dangerous. If your child seems to be in a lot of pain, ask your pediatrician whether a pain reliever is appropriate and what dose to use.
How to Help Your 1-Year-Old Sleep Better
Create a Consistent Bedtime Routine
A short, soothing routine of about 20 to 30 minutes helps your child know what to expect. For example: a warm bath, a gentle massage, pajamas, brushing teeth, a story or two, and a song or cuddle. Do the same steps in the same order every night.
Keep a Regular Schedule
Try to keep wake-up times, naps, meals, and bedtime at roughly the same times each day, including weekends. For most 1-year-olds, a bedtime between about 7:00 and 8:00 p.m. works well.
Get the Timing of Naps Right
Naps are still important at this age. Skipping them or cutting them too short can leave your child overtired, which often makes nighttime sleep worse. If your child has trouble falling asleep at night, try making sure the afternoon nap ends by about 3:30 or 4:00 p.m.
Spend Time in Daylight
Natural daylight and active play during the day help set your child’s internal clock so they’re ready to sleep at night. Keep in mind that sun protection is still important during outdoor play.
Make the Sleep Space Safe and Comfortable
- Keep the room cool, quiet, and dark. Blackout curtains and a white noise machine can help.
- Use a crib with a firm, flat mattress and a fitted sheet.
- Keep pillows, bumper pads, and heavy blankets out of the crib.
- After your child’s first birthday, a small, soft lovey or stuffed animal is generally fine. Choose one without buttons, ribbons, or small parts that could be choking hazards.
Limit Screens and Stimulation
The American Academy of Pediatrics recommends avoiding screen time, other than video chatting, for children younger than 18 months. In the hour before bed, keep things calm. Swap active play for quiet activities like reading picture books or listening to soft music.
Avoid Caffeine and Heavy Meals Before Bed
Never give young children drinks that contain caffeine, such as soda, tea, or coffee. A light, healthy snack before the bedtime routine is fine if your child is hungry.
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Does Growth Hormone Peak at a Certain Time of Night?
You may have heard that children need to be asleep by a certain time because growth hormone peaks between 11 p.m. and 1 a.m. This isn’t quite accurate. The body releases most of its growth hormone during deep sleep, especially in the first few hours after falling asleep, rather than at a specific clock time. What matters most is that your child gets enough consistent, good-quality sleep. An early, regular bedtime is a good way to make that happen.
When to Talk With Your Pediatrician
Contact your child’s doctor if your child:
- Snores loudly, gasps, or seems to pause breathing during sleep
- Has ongoing trouble falling or staying asleep despite a consistent routine
- Seems unusually sleepy, irritable, or unlike themselves during the day
- Has a fever, pulls at their ears, or seems to be in pain
Don’t give your child melatonin, herbal remedies, or any medication to help them sleep unless your pediatrician recommends it.
As your child gets older, sleep patterns will continue to change. For more on what to expect, read our guide on why 2-year-olds wake up crying at night.
Frequently Asked Questions
How many hours should a 1-year-old sleep?
Children ages 1 to 2 need 11 to 14 hours of sleep in every 24 hours, including naps. Most 1-year-olds sleep about 10 to 12 hours at night and nap for 2 to 3 hours during the day.
How many naps does a 1-year-old need?
Most 1-year-olds take two naps a day. Many transition to one longer afternoon nap sometime between 12 and 18 months.
What time should a 1-year-old go to bed?
For most 1-year-olds, a bedtime between about 7:00 and 8:00 p.m. works well. The most important thing is keeping bedtime consistent from night to night.
Is it normal for a 1-year-old to wake up at night?
Yes. Night waking is common at this age and can be caused by teething, illness, separation anxiety, or habit. A consistent routine and calm, brief responses usually help.
Can my 1-year-old sleep with a stuffed animal?
After your child’s first birthday, a small, soft lovey or stuffed animal is generally considered safe. Choose one without small parts, and keep pillows and heavy blankets out of the crib.
The Bottom Line
Most 1-year-olds need 11 to 14 hours of sleep a day, including about 10 to 12 hours at night and 2 to 3 hours of naps. A consistent schedule, a calming bedtime routine, plenty of daytime activity, and a safe, comfortable sleep space can help your child sleep well. Talk with your pediatrician if sleep problems continue or if you have any concerns about your child’s health.
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.
- Kelly Y, Kelly J, Sacker A. Changes in Bedtime Schedules and Behavioral Difficulties in 7 Year Old Children. Pediatrics, 2013;132(5):e1184–e1193.
- American Academy of Pediatrics, HealthyChildren.org. How to Keep Your Sleeping Baby Safe: AAP Policy Explained.
- U.S. Food and Drug Administration. Safely Soothing Teething Pain and Sensory Needs in Babies and Older Children.