Preschoolers are full of curiosity, imagination, and nonstop energy. With so much happening in their growing minds and bodies, sleep becomes one of the most important tools for helping them recharge. According to the American Academy of Sleep Medicine, good-quality sleep supports attention, behavior, learning, emotional regulation, immune health, and overall well-being.

Here’s what parents need to know about how much sleep preschoolers need and how to help them wind down at the end of the day.

How Much Sleep Does Your Child Need?

Sleep recommendations differ slightly by age, but most experts agree on the following:

  • Toddlers (12–24 months): 11–14 hours in a 24-hour period. This usually includes 10–12 hours at night plus a 1–2 hour nap. Toddlers who skip naps often become overtired, which makes bedtime harder — not easier.
  • Preschoolers (3–5 years): 10–13 hours of sleep in a 24-hour period. Some preschoolers still nap for about an hour. Others begin transitioning away from naps between ages 3 and 4. If your child no longer naps, building in a daily quiet time — reading, puzzles, or resting in their room — helps them reset.

How to Help Your Preschooler Get Better Sleep

Most preschoolers need 1–2 hours of calming downtime before they’re fully ready for bed. These evidence-based tips can support better sleep habits at home.

1. Encourage Active Awake Time During the Day

Sleep experts agree that children sleep better when they’ve had opportunities to move their bodies. During the day, offer a mix of physical and creative play:

  • Dancing
  • Outdoor walks or playground time
  • Simple obstacle courses
  • Art projects
  • Water play or bath play

However, avoid high-energy activities right before bedtime, which can make winding down harder.

2. Stay Positive, Patient, and Consistent

Bedtime battles are common at this age. Preschoolers test boundaries because they’re figuring out their independence. Warm, consistent routines help children feel secure and reduce power struggles. Try using:

  • A calm voice
  • Predictable steps
  • Clear expectations
  • Gentle reminders

According to the AAP, consistent routines increase sleep duration and improve bedtime behavior in young children.

3. Teach Simple Relaxation Techniques

Relaxation exercises help busy bodies and busy brains slow down. Try one of these strategies from child sleep specialists:

  • Blowing out candles: Hold up your fingers and have your child “blow out” one candle at a time, encouraging deep breaths.
  • Belly breathing: Place a stuffed animal on your child’s belly and watch it rise and fall together.
  • Tense and release: Gently squeeze your child’s hand for three seconds, then release. Move from shoulders to toes.

Practice these techniques during the day first so your child can use them confidently at night.

4. Build a Predictable Bedtime Routine

A calming, predictable routine signals the brain that it’s time to rest. SleepFoundation.org recommends keeping the routine consistent every night, even on weekends. A simple routine might include:

  • Warm bath
  • Brushing teeth
  • Pajamas
  • Reading together
  • Lights off at the same time each night

Aim to keep bedtime within the same 15–20 minute window each evening to protect your child’s internal clock.

Sleep is essential for the whole child — cognitively, physically, and emotionally. At The Gardner School, our teachers use predictable routines, calm transitions, and gentle guidance throughout the day to help children feel grounded and secure. These daily practices support healthy sleep patterns at home because children learn how to regulate their bodies, follow rhythms, and recognize when it’s time to rest. We know that well-rested children are more confident learners, stronger problem solvers, and happier explorers. When families and teachers work together, preschoolers build lifelong habits that support healthy development.

Sources referenced: American Academy of Sleep Medicine (AASM), SleepFoundation.org, CDC Sleep Guidelines.