How Much Sleep Do Kids Need by Age? An Australian Parent's Guide

Sleep is one of the most powerful tools parents have for supporting their child's healthy growth, mood, learning, and immune function — and it's also one of the most variable. Children's sleep needs change dramatically across the first 17 years of life, from the 14+ hours newborns need to the 8–10 hours teenagers need. This guide walks through the age-by-age sleep recommendations per Australian authorities (Raising Children Network, Sleep Health Foundation, healthdirect, and the Australian Government Department of Health), plus practical sleep environment tips, age-appropriate bedtime routine guidance, and when to see your GP about your child's sleep. We'll also show how our Koala Kids range — including the Joey Kids Mattress and the Koala x Bluey Snoozytime collection — supports the sleep environment side of the equation.

Per Australian authorities (Raising Children Network + AU Government Department of Health), recommended sleep by age: newborns (0–3 months) 14–17 hours, infants (4–11 months) 11–14 hours, toddlers (1–2 years) 11–14 hours, preschoolers (3–5 years) 10–13 hours, school-age (5–11 years) 9–11 hours, teenagers (12–17 years) 8–10 hours. These are guides only — every child has individual sleep requirements. For child-specific sleep concerns, see your GP. The healthdirect helpline (1800 022 222) is available 24/7 for health advice. Our Koala Kids range — including the Joey Kids Mattress and Koala x Bluey Snoozytime Mattress — supports the sleep environment side.

Key Takeaways

Why sleep matters for kids

Per Raising Children Network, good quality sleep supports children's healthy growth, concentration, memory, emotional and behavioural regulation, and immune system function. The first 17 years of life see more developmental change than any other period, and sleep is the time when much of that development consolidates — physical growth (growth hormone release during deep sleep), motor learning (skills practised during the day are reinforced in REM sleep), and emotional processing.

Kids who consistently get less sleep than recommended for their age can show:

  • Difficulty concentrating at school or daycare

  • Mood and behavioural changes (irritability, emotional reactivity)

  • Increased illness frequency

  • Slower learning and memory consolidation

  • Difficulty with self-regulation

The flip side is also worth noting — per Raising Children Network, sleep recommendations are guides, not prescriptions. Some children naturally need slightly more or less sleep than average. The way to assess whether your child is getting enough sleep is to watch their daytime function: are they alert, in a generally good mood, learning well, and physically active? Or are they regularly tired, irritable, and struggling to concentrate?

Sleep recommendations by age — quick reference

Per Raising Children Network and the Australian Government Department of Health:

Age group

Recommended sleep per 24 hours

Newborns (0–3 months)

14–17 hours

Infants (4–11 months)

11–14 hours

Toddlers (1–2 years)

11–14 hours

Preschoolers (3–5 years)

10–13 hours

School-age (5–11 years)

9–11 hours

Pre-teens / entering puberty

8–10 hours

Teenagers (12–17 years)

8–10 hours

These figures include naps for the age groups that still nap. The rest of this guide walks through each age group in more detail.

Newborns and infants (0–12 months)

Newborns (0–3 months) sleep 14–17 hours per 24 hours, but in short bursts of 1–4 hours at a time rather than long blocks. Sleep is not yet organised around night and day at this age; circadian rhythms develop gradually over the first few months.

Infants (4–11 months) sleep 11–14 hours including naps, with longer night sleep gradually consolidating and 2–3 daytime naps. By 6 months, many babies are capable of sleeping through the night, though this varies widely.

Safe sleep is the dominant concern at this age. Per Red Nose Australia (the national authority on safe sleep for infants), the safest sleep environment includes a firm and flat mattress, sleeping on the back, no soft items in the cot, and a cot that meets the AS/NZS 8811.1:2013 firmness standard for infant sleep surfaces.

For sleep cycles, safe sleep guidance, and settling techniques, Raising Children Network's newborn sleep section is the comprehensive AU resource. For broader infant safe-sleep guidance, see Red Nose Australia. For the cot-to-bed transition (typically between 18 months and 3.5 years), see our toddler bed guide.

Toddlers (1–3 years)

Toddlers (1–2 years) need 11–14 hours total sleep per 24 hours. Most of this sleep should occur at night, with 1–2 daytime naps gradually consolidating into a single nap by around 18 months. Total nap time typically drops from 2–3 hours daily at age 1 to 1–2 hours by age 3.

Per Raising Children Network's toddler sleep guidance, the toddler years are when bedtime routines really start to matter. The 30–45 minutes before bed — bath, brushing teeth, story, lights out — becomes the sleep signal that your toddler's developing brain learns to recognise.

Common toddler sleep challenges:

  • Sleep regression around 18 months and 2 years — temporary disruption is normal

  • Bedtime resistance — toddlers testing limits is developmentally appropriate

  • Cot-to-bed transition — typically between 18 months and 3.5 years; see our toddler bed guide for the decision framework

  • Night waking — some toddlers still wake 1–2 times overnight; this is within normal range

For mattress selection at this age, see our best kids mattress guide.

Preschoolers (3–5 years)

Preschoolers (3–5 years) need 10–13 hours per night, with some children still benefiting from a 30–60 minute daytime nap. Per Raising Children Network, most children drop daytime naps between ages 3 and 5, though some continue to nap until they start school.

This is the age when sleep starts looking more like adult sleep:

  • Most sleep happens at night

  • Sleep cycles lengthen

  • Daytime sleepiness typically decreases (a sign nap-dropping is appropriate)

  • Bedtime routines become firmly established

Common challenges in this age range:

  • Nap dropping doesn't go smoothly — overtired meltdowns in late afternoon are common during the transition

  • Bedtime fears — fear of the dark, monsters, separation anxiety are developmentally typical

  • Early morning waking — some preschoolers consistently wake before parents prefer

  • Bedwetting — common until ages 5–7; not unusual

For sleep environment setup at this age, our Joey Kids Mattress (suitable from age 3) and the Koala x Bluey Snoozytime collection (Bluey is iconic Australian children's media — many AU preschoolers respond well to Bluey-themed bedroom items) both support this age group.

School-age children (6–12 years)

School-age children (5–11 years) need 9–11 hours of uninterrupted sleep per night, per Raising Children Network and the Australian Government Department of Health.

This is the age range where sleep starts having clearer impact on school performance. Tired kids struggle more with concentration, memory consolidation, emotional regulation, and behaviour at school. Multiple studies have linked adequate sleep to better academic outcomes in this age range.

New sleep challenges in school-age:

  • Screen time becomes a bigger factor — phones, tablets, gaming, TV in bedrooms all disrupt sleep onset

  • After-school activities — busy schedules push bedtimes later

  • Homework stress — late-night homework cuts into sleep

  • Social-emotional factors — friendship issues, schoolyard concerns can affect sleep quality

  • Pre-puberty changes — circadian rhythm shifts begin gradually for some children at the upper end of this range

Per Raising Children Network, the most effective interventions at this age include:

  • Consistent bedtime (within 30 minutes window each night)

  • Screens off 1+ hours before bed (per our how to increase melatonin naturally guide)

  • Bedroom for sleep and quiet activities only (not homework or screens)

  • Calm wind-down routine — reading, soft music, conversation

Teenagers (13–17 years)

Teenagers (12–17 years) need 8–10 hours per night per Raising Children Network and the AU Government Department of Health. Some teenagers need as little as 7 hours or as much as 11 hours — individual variation is real and significant.

Teen sleep has unique biological challenges:

  • Circadian rhythm shifts later — most teens biologically prefer later bedtimes (often 11pm or later) and later wake times

  • School start times conflict with biology — early start times mean teens often can't get the 8–10 hours their bodies need

  • Sleep debt accumulates on school nights — many teens compensate with weekend lie-ins, which further disrupts circadian rhythm

  • Increased screen and social media use — significant blue light exposure delays melatonin release

  • Caffeine consumption — energy drinks, coffee become factors

Per Raising Children Network's teen sleep guidance, the most practical interventions:

  • Help teens establish a realistic-but-protected sleep window (e.g., 10pm–7am)

  • Limit screens 30–60 minutes before bed

  • Keep weekend wake times within 1–2 hours of weekday wake times to protect circadian rhythm

  • Avoid caffeine after lunchtime

  • Make the bedroom a sleep-conducive environment (cool, dark, quiet)

Persistent teen sleep difficulty deserves a GP conversation — sleep disorders (insomnia, sleep apnoea, delayed sleep phase syndrome) can present in adolescence and are treatable.

Building a healthy bedtime routine (per Raising Children Network)

Per Raising Children Network's bedtime routines guidance, a consistent bedtime routine is one of the strongest predictors of healthy child sleep across all age groups.

What a good bedtime routine looks like:

For toddlers and preschoolers:

  • Bath or wash → pyjamas → brush teeth → toilet → story or song → lights out

  • Total: 30–45 minutes

  • Same sequence every night

  • Calm, low-energy activities throughout

For school-age children:

  • Wind-down activity (reading, drawing, quiet play) → bath/shower → pyjamas → brush teeth → quiet conversation or reading in bed → lights out

  • Total: 30–60 minutes

  • Screens off at the start of the routine

For teenagers:

  • Set bedtime window (within 30 minutes range)

  • Screens off 30–60 minutes before bed

  • Calm wind-down activity (reading, music, journaling)

  • Cool, dark room

The principle across all ages: the routine itself becomes the sleep signal. Your child's developing brain learns to associate the sequence with sleep, which shifts melatonin release earlier and supports faster sleep onset.

The sleep environment — what supports kids' sleep

The bedroom environment matters across all childhood ages:

Mattress. Age-appropriate firmness and size. Infants need firm flat mattresses (per Red Nose Australia safety guidance). Toddlers transitioning from cots need single mattresses suited to their weight and developing spine. School-age and older kids benefit from quality mattresses with good pressure relief and motion isolation. See our best kids mattress guide for the decision framework.

Room temperature. Around 18–20°C is the widely-recommended range for sleep across all ages. Per Sleep Foundation consensus, cool rooms support the natural body temperature drop at sleep onset.

Darkness. Dim or dark bedrooms support melatonin release. Blockout curtains or roller blinds work well; a small night-light is fine for children who prefer some light.

Quiet. Consistent quiet (or consistent white noise) supports sleep continuity. Sudden noises wake kids more easily than adults.

Bedding. Age-appropriate weight and warmth. For the cosy-without-overheating framework, see our how to make your bed cosier guide.

Pillow. Age-appropriate (no pillows for under-2s per safe sleep guidance; appropriately-sized pillows from preschool onwards).

When to see your GP about your child's sleep

Per Raising Children Network and healthdirect, see your GP if:

  • Persistent sleep difficulty — bedtime resistance, night waking, or early waking that lasts more than a few weeks and affects daytime function

  • Excessive daytime sleepiness — falling asleep in the car, at school, or during activities

  • Loud or persistent snoring — possible sign of obstructive sleep apnoea

  • Breathing pauses during sleep (apnoea)

  • Sleepwalking or night terrors that disrupt the household or seem distressing for your child

  • Bedwetting beyond ages 5–7 (most children outgrow it; some may benefit from medical guidance)

  • Sudden sleep changes — a previously good sleeper who's suddenly struggling

  • Suspected sleep disorder — sleep apnoea, restless legs (see our best mattress for restless leg syndrome guide), insomnia

For 24/7 health advice, the healthdirect helpline is available on 1800 022 222 (NURSE-ON-CALL in Victoria). A registered nurse is available around the clock.

A GP can rule out underlying causes, refer to a paediatric sleep specialist if needed, and provide guidance specific to your child's situation. Sleep difficulty isn't something to manage indefinitely on your own when it persists.

Our Koala kids range — Joey + Koala x Bluey

For the sleep environment side of the kids sleep equation, our range covers ages 3 through 12 (and beyond into teens via adult mattresses):

Joey Kids Mattress — designed for kids ages 3–12. Hybrid construction (foam comfort layer + tempered steel pocket springs) for the support a growing body needs. CertiPUR-US® certified foam. Single and king single sizes. Backed by our 120-day trial and 10-year warranty.

Koala x Bluey Snoozytime Mattress — for kids ages 3+. Pure Kloudcell® open-cell foam construction (no springs). Bluey-themed graphics designed specifically for AU kids who love Bluey — the official BLUEY licensing through Ludo Studio Pty Limited and BBC Studios makes this a genuine cultural fit for AU families. Single size.

Koala x Bluey Snoozytime Bed Base — matching kids bed base in single size.

Koala x Bluey Snoozytime Pillow — kids-appropriate pillow with Bluey themed cover.

Koala x Bluey Playtime Collection — broader Bluey-themed bedroom range including throws, cushions, and play furniture.

Koala Kids collection — full kids bedroom range across mattresses, bed bases, and accessories.

For older kids transitioning to adult mattresses, see our Koala mattress range. Our Koala Mattress (flippable medium/firm) is a strong entry-tier choice for teens. For the broader kids mattress decision framework, see our best kids mattress in Australia guide.


 

 

Time to set up your child's sleep environment?

Our Koala Kids range supports kids sleep across ages 3 through teens — Joey Kids Mattress for ages 3–12, Bluey Snoozytime collection for the Bluey-loving age group, and our adult mattress range for older teens. Backed by our 120-day trial.

Shop the Koala Kids range →

 

Frequently Asked Questions

How much sleep does my toddler need?

Per Raising Children Network, toddlers aged 1–2 years need 11–14 hours of sleep per 24 hours, with most of that sleep occurring at night and 1–2 daytime naps. By age 3, most toddlers transition to 1 nap per day. Individual variation is real — some toddlers consistently need 11 hours, others 14. Watch your toddler's daytime function (alert, generally happy, learning well) as the practical indicator.

Is too much sleep bad for a child?

For most children, sleeping somewhat longer than the recommended range isn't a concern. Some children naturally need more sleep than others. However, if your child is consistently sleeping much more than the recommended range AND seems persistently tired during the day, see your GP — excessive sleepiness can be a sign of an underlying issue. The healthdirect helpline (1800 022 222) is available 24/7 for health advice.

How can I help my child fall asleep faster?

Per Raising Children Network's sleep tips, the most effective approaches: a consistent bedtime routine (same sequence each night), screens off well before bed, a cool dark quiet bedroom, calm wind-down activities (reading, soft music), and a consistent bedtime each night. For older children, limiting caffeine and supporting a regular sleep-wake schedule helps. Avoid pressure-based "you have to sleep now" approaches — these often produce the opposite effect.

When should I worry about my child's sleep?

See your GP if: sleep difficulty is persistent (lasting more than a few weeks) and affecting daytime function; your child is excessively sleepy during the day (falling asleep in the car or at school); you notice snoring, breathing pauses, or unusual movements during sleep; your child experiences night terrors or sleepwalking that's distressing; or you notice sudden changes in a previously good sleeper. The healthdirect helpline is available 24/7 on 1800 022 222 for general health advice; your GP can assess your child specifically.

Which Koala mattress is best for my child?

It depends on age. For toddlers transitioning from a cot (typically 18 months to 3.5 years), see our toddler bed guide and best kids mattress guide for the decision framework. Our Joey Kids Mattress suits ages 3–12 (hybrid foam + pocket spring construction). Our Koala x Bluey Snoozytime Mattress suits Bluey-fan kids ages 3+ (pure Kloudcell® foam construction). For teens, our adult range including the Koala Mattress is the right step up.

 

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