{"id":7157,"date":"2026-06-26T23:49:18","date_gmt":"2026-06-26T22:49:18","guid":{"rendered":"https:\/\/neuropsiquiatria.pt\/?p=7157"},"modified":"2026-06-27T15:23:20","modified_gmt":"2026-06-27T14:23:20","slug":"quantas-horas-precisa-de-dormir-uma-crianca","status":"publish","type":"post","link":"https:\/\/neuropsiquiatria.pt\/en\/quantas-horas-precisa-de-dormir-uma-crianca\/","title":{"rendered":"How Many Hours of Sleep Does a Child Need?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"7157\" class=\"elementor elementor-7157\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6e9fe742 e-flex e-con-boxed e-con e-parent\" data-id=\"6e9fe742\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3407432 elementor-widget elementor-widget-text-editor\" data-id=\"3407432\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Short answer:<\/strong> The amount of sleep a child needs varies with age \u2014 ranging from 12 to 16 hours for babies to 8 to 10 hours for teenagers, including naps for the youngest children.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e62f64f elementor-widget elementor-widget-post-info\" data-id=\"e62f64f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-87d2c88 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/neuropsiquiatria.pt\/en\/2026\/06\/26\/\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-calendar\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M12 192h424c6.6 0 12 5.4 12 12v260c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V204c0-6.6 5.4-12 12-12zm436-44v-36c0-26.5-21.5-48-48-48h-48V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H160V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H48C21.5 64 0 85.5 0 112v36c0 6.6 5.4 12 12 12h424c6.6 0 12-5.4 12-12z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>26 June 2026<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5bf3d8bf elementor-widget elementor-widget-text-editor\" data-id=\"5bf3d8bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-7166\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas.webp\" alt=\"Uma crian\u00e7a de aproximadamente 5 anos dorme serenamente no seu quarto. Ela est\u00e1 deitada de lado, com um leve sorriso, abra\u00e7ada a um urso de peluche castanho. O ambiente do quarto \u00e9 acolhedor e iluminado por uma luz quente de um candeeiro de mesa aceso ao fundo.\" width=\"1536\" height=\"1024\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas.webp 1536w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas-300x200.webp 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas-1024x683.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas-768x512.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas-18x12.webp 18w\" sizes=\"(max-width: 1536px) 100vw, 1536px\" \/><\/p><h2>Hours of Sleep by Age: The Scientific Reference Table<\/h2><p>The number of hours needed for sleep <strong>repairer<\/strong> It changes a great deal throughout childhood. The most widely accepted recommendations come from the <strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4877308\">American Academy of Sleep Medicine (AASM)<\/a><\/strong>, endorsed by the American Academy of Paediatrics, and indicate the <strong>total sleep over 24 hours<\/strong> (night-time sleep + naps):<\/p><ul><li><strong>Babies (4 to 12 months):<\/strong> 12 to 16 hours<\/li><li><strong>1 to 2 years:<\/strong> 11 am to 2 pm<\/li><li><strong>3 to 5 years:<\/strong> 10 am to 1 pm<\/li><li><strong>Ages 6 to 12:<\/strong> 9 to 12 hours<\/li><li><strong>Aged 13 to 18:<\/strong> 8 to 10 hours<\/li><\/ul><p>Under 4 months <strong>there is no fixed amount<\/strong>: Sleep patterns are still very irregular and vary from baby to baby. Up to 4 months, the baby should sleep <strong>as long as it takes<\/strong>, and sleeping for more than 16 hours isn\u2019t a problem.<\/p><p>In <strong>Portugal<\/strong>, most children <strong><a href=\"https:\/\/www.spp.pt\/UserFiles\/file\/Noticias_2017\/VERSAO%20PROFISSIONAIS%20DE%20SAUDE_RECOMENDACOES%20SPS-SPP%20SESTA%20NA%20CRIANCA.pdf\">does not get the recommended number of hours\u2019 sleep<\/a><\/strong> for someone of his age.<\/p><p>But knowing the <strong>number<\/strong> That\u2019s only half the story \u2014 the other half is realising the<i> why <\/i>of this issue and <span style=\"text-decoration: underline;\">what happens when there is a shortage<\/span>.<\/p><p><img decoding=\"async\" class=\"wp-image-7179 alignleft\" src=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-saudavel-a-brincar.webp\" alt=\"\" width=\"750\" height=\"500\" srcset=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-saudavel-a-brincar.webp 1536w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-saudavel-a-brincar-300x200.webp 300w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-saudavel-a-brincar-1024x683.webp 1024w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-saudavel-a-brincar-768x512.webp 768w, https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-saudavel-a-brincar-18x12.webp 18w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p><h2>Why is Sleep So Crucial for the Developing Brain?<\/h2><p>Whilst a child is asleep, their brain <strong>is not \u201c<em>switched off<\/em>\u201c<\/strong> \u2014 is currently under construction.<\/p><p>It is at this stage that <strong>reinforce memories and learning<\/strong> During the day, hormones responsible for growth are released, and the<strong> information<\/strong> for the following day.<\/p><p>Adequate sleep is therefore one of the <strong>pillars<\/strong> of a <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/neurodesenvolvimento-criancas-e-jovens\/\">neurodevelopment<\/a><\/strong> <strong>healthy<\/strong> in children and young people, and is just as important as diet or exercise.<\/p><p>A good night\u2019s sleep helps the brain to <strong>to mature<\/strong>, not just to rest.<\/p><p><span style=\"text-decoration: underline;\"><strong>Getting the recommended amount of sleep is linked to clear improvements:<\/strong><\/span><\/p><ul><li>in terms of attention and available energy;<\/li><li>in behaviour;<\/li><li>in memory;<\/li><li>in the regulation of emotions;<\/li><li>on overall physical and mental health.<\/li><\/ul><p><em> The opposite is also true.\u00a0<\/em><\/p><p><strong><span style=\"text-decoration: underline;\">Getting less sleep than you need: <\/span><\/strong><\/p><ul><li>exacerbates and increases the risk of learning difficulties;<\/li><li>causes irritability and impulsive behaviour;<\/li><li>causes difficulties in relationships with family and friends;<\/li><li>In the long term, it is linked to chronic health problems, as well as conditions such as obesity and high blood pressure.<\/li><\/ul><div class=\"nota-importante\">Sleep deprivation in childhood rarely manifests as drowsiness. More often, it presents as <strong>irritability, restlessness, difficulty concentrating or tantrums<\/strong> \u2014 signs that are often mistaken for \u201cbad behaviour\u201d or a lack of discipline.<\/div><h2>Signs That Your Child May Not Be Getting Enough Sleep<\/h2><p>Unlike adults, a tired child doesn\u2019t always slow down \u2014 often <span style=\"text-decoration: underline;\">accelerates<\/span>. <strong>Please note:<\/strong><\/p><ul><li>great difficulty getting up in the morning and feeling grumpy at the start of the day<\/li><li>restlessness or hyperactivity, particularly in the late afternoon<\/li><li>difficulty concentrating during simple conversations and a decline in academic performance<\/li><li>irritability, crying easily or frequent tantrums<\/li><li>falling asleep several times at unexpected moments, such as in the car or on the sofa<\/li><\/ul><p>This <strong>phenomenon<\/strong>, the \u201c<em>the hyperactivity paradox<\/em>\u201c, explains why a lack of sleep is sometimes mistaken for <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/defice-atencao-e-hiperatividade\/\">Attention Deficit Hyperactivity Disorder (ADHD)<\/a><\/strong>.<\/p><p>Before jumping to any conclusions, it\u2019s always worth <strong>ensure<\/strong> that the child is getting the sleep they need.<\/p><h2>How to Ensure a Child Gets the Sleep They Need<\/h2><p>Most children\u2019s sleep problems improve with simple, consistent adjustments:<\/p><ul><li><strong>Normal opening hours:<\/strong> Going to bed and waking up at the same time, including at weekends, helps to stabilise your body clock.<\/li><li><strong>Screens outside the bedroom:<\/strong> Light from screens delays the production of melatonin, the sleep hormone. It is best to switch off mobile phones, tablets and the television <strong>30 to 60 minutes before going to bed (at least)<\/strong>.<\/li><li><strong>Suitable environment:<\/strong> A dark, quiet and cool room, set aside for sleeping and not for playing.<\/li><li><strong>A predictable routine:<\/strong> a bath, a story for the little ones, dim lighting \u2014 a calm sequence that signals to the brain that it\u2019s nearly time for bed. What <span style=\"text-decoration: underline;\">that really shouldn\u2019t happen<\/span> Before going to bed, these are activities that bring great euphoria, ecstasy and excitement.<\/li><li><strong>Age-appropriate naps:<\/strong> They are important for younger children, but from the age of 5\u20136 onwards, they can make it difficult to sleep at night if they are late or last too long.<\/li><\/ul><div class=\"dica-valiosa\">During <strong>two weeks<\/strong>, make a note in a notebook of what time your child goes to bed, what time they wake up, and what their mood is like during the day. This little sleep diary reveals <strong>patterns<\/strong> that go unnoticed in everyday life \u2014 and it is <strong>valuable information<\/strong> to take to an appointment.<\/div><h2>When the Problem Goes Beyond the Routine<\/h2><p>There are times when you still feel tired even when you have good routines.<\/p><p>If the child has<strong> respiratory problems<\/strong>, it seems <strong>to stop breathing <\/strong>if you have trouble sleeping, or wake up frequently, this may be due to <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/apneia-do-sono\/\">sleep apnoea<\/a><\/strong> \u2014 a condition that <strong>fragments<\/strong> a rest without the child realising it.<\/p><p>As for the difficulty, <strong>persistent<\/strong> Difficulty falling asleep may indicate <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/insonia\/\">insomnia<\/a><\/strong>which <strong>it also affects children<\/strong>.<\/p><p>In such cases, and <span style=\"text-decoration: underline;\">whenever the mere application of best practice does not solve the problem<\/span>, it is important to have a <strong>specialist medical assessment<\/strong>.<\/p><p>If treatment is required, the approach should be <strong>child-centred<\/strong>, and in the <strong>seeks to tackle the root of the problem<\/strong>.<\/p><p>As well as sleep deprivation potentially leading to <strong>misdiagnoses<\/strong>, as in the case of the <em>ADHD<\/em>, one of the most common mistakes is <span style=\"text-decoration: underline;\">to treat the child without first ensuring that all previous possibilities have been explored<\/span>, including the best practices we have mentioned, and treatments <strong>non-invasive<\/strong> and which prevent <strong>side effects<\/strong> in the developing brain, such as the <strong><a href=\"https:\/\/neuropsiquiatria.pt\/en\/neurofeedback-e-qeeg\/\">Neurofeedback<\/a><\/strong>.<\/p><div class=\"pontos-chave\"><h2>\ud83e\udde0 Key Points to Retain<\/h2><ul><li>The recommended amount of sleep varies with age: 12\u201316 hours for babies, falling to 8\u201310 hours for teenagers.<\/li><li>For the youngest children, the total includes naps; for those under 4 months, there is no set figure.<\/li><li>Sleep consolidates memories, regulates emotions and supports growth \u2014 it plays an active role in brain development.<\/li><li>In children, a lack of sleep tends to manifest itself more as restlessness and irritability than as drowsiness.<\/li><li>A regular routine, no screens in the bedroom and a calm daily routine sort out most of the problems.<\/li><li>Snoring, pauses in breathing or persistent insomnia warrant specialist assessment.<\/li><\/ul><\/div><h2><span style=\"text-decoration: underline;\">FAQs \u2013 Frequently Asked Questions<\/span><\/h2><h3>How many hours should a 6-year-old sleep?<\/h3><p>Between 9 and 12 hours a day. From this age onwards, most of their sleep takes place at night, and most children no longer need a nap.<\/p><h3>Do the recommended hours include naps?<\/h3><p>Yes, up to the age of 5. The recommendations refer to total sleep over a 24-hour period \u2014 night-time sleep plus naps. From the age of 6 onwards, the figures mainly refer to night-time sleep.<\/p><h3>Up to what age should children have a nap?<\/h3><p>It varies from child to child, but most children stop needing a nap between the ages of 3 and 5. At this stage, late or very long naps can make it difficult for them to fall asleep at night.<\/p><h3>What happens if a child sleeps for less than the recommended amount?<\/h3><p>In the short term, irritability, restlessness and difficulty concentrating may occur. Over the long term, sleep deprivation is linked to learning and behavioural problems, as well as an increased risk of obesity and high blood pressure, including in later life.<\/p><h3>My son sleeps for the right amount of time but is still tired. Why is that?<\/h3><p>The quality of your sleep is just as important as the quantity. Snoring, pauses in breathing or frequent awakenings can disrupt your sleep. If you continue to feel tired, it is worth seeking specialist advice.<\/p><h3>Do screens before bedtime really affect your sleep?<\/h3><p>Yes. The light from screens delays the release of melatonin and makes it harder to fall asleep. It is recommended that you switch them off 30 to 60 minutes before going to bed and keep them out of the bedroom.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Resposta curta: o n\u00famero de horas que uma crian\u00e7a precisa de dormir varia com a idade \u2014 vai de 12 a 16 horas nos beb\u00e9s, at\u00e9 8 a 10 horas nos adolescentes, incluindo as sestas nos mais pequenos. Horas de Sono por Idade: a Tabela de Refer\u00eancia Cient\u00edfica O n\u00famero de horas necess\u00e1rias para um [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":7166,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[45],"class_list":["post-7157","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geral","tag-novo-layout"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"Resposta curta: o n\u00famero de horas que uma crian\u00e7a precisa de dormir varia com a idade \u2014 vai de 12 a 16 horas nos beb\u00e9s, at\u00e9 8 a 10 horas nos adolescentes, incluindo as sestas nos mais pequenos. 26 June, 2026 Horas de Sono por Idade: a Tabela de Refer\u00eancia Cient\u00edficaO n\u00famero de horas necess\u00e1rias\" \/>\n\t<meta name=\"author\" content=\"Jos\u00e9 Santos\"\/>\n\t<meta name=\"msvalidate.01\" content=\"4C76B1466303CE72305A14CF456C3592\" \/>\n\t<link rel=\"canonical\" href=\"https:\/\/neuropsiquiatria.pt\/en\/quantas-horas-precisa-de-dormir-uma-crianca\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.9\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_GB\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Neuropsiquiatria - O equil\u00edbrio entre Corpo e Mente\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"Quantas Horas Precisa de Dormir uma Crian\u00e7a?\" \/>\n\t\t<meta property=\"og:description\" content=\"Resposta curta: o n\u00famero de horas que uma crian\u00e7a precisa de dormir varia com a idade \u2014 vai de 12 a 16 horas nos beb\u00e9s, at\u00e9 8 a 10 horas nos adolescentes, incluindo as sestas nos mais pequenos. 26 June, 2026 Horas de Sono por Idade: a Tabela de Refer\u00eancia Cient\u00edficaO n\u00famero de horas necess\u00e1rias\" \/>\n\t\t<meta property=\"og:url\" content=\"https:\/\/neuropsiquiatria.pt\/en\/quantas-horas-precisa-de-dormir-uma-crianca\/\" \/>\n\t\t<meta property=\"og:image\" content=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas.webp\" \/>\n\t\t<meta property=\"og:image:secure_url\" content=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas.webp\" \/>\n\t\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t\t<meta property=\"article:published_time\" content=\"2026-06-26T22:49:18+00:00\" \/>\n\t\t<meta property=\"article:modified_time\" content=\"2026-06-27T14:23:20+00:00\" \/>\n\t\t<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/dr.josepadraom\" \/>\n\t\t<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n\t\t<meta name=\"twitter:title\" content=\"Quantas Horas Precisa de Dormir uma Crian\u00e7a?\" \/>\n\t\t<meta name=\"twitter:description\" content=\"Resposta curta: o n\u00famero de horas que uma crian\u00e7a precisa de dormir varia com a idade \u2014 vai de 12 a 16 horas nos beb\u00e9s, at\u00e9 8 a 10 horas nos adolescentes, incluindo as sestas nos mais pequenos. 26 June, 2026 Horas de Sono por Idade: a Tabela de Refer\u00eancia Cient\u00edficaO n\u00famero de horas necess\u00e1rias\" \/>\n\t\t<meta name=\"twitter:image\" content=\"https:\/\/neuropsiquiatria.pt\/wp-content\/uploads\/2026\/06\/crianca-a-dormir-10-horas.webp\" \/>\n\t\t<script type=\"application\/ld+json\" class=\"aioseo-schema\">\n\t\t\t{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"BlogPosting\",\"@id\":\"https:\\\/\\\/neuropsiquiatria.pt\\\/en\\\/quantas-horas-precisa-de-dormir-uma-crianca\\\/#blogposting\",\"name\":\"Quantas Horas Precisa de Dormir uma Crian\\u00e7a?\",\"headline\":\"Quantas Horas Precisa de Dormir uma Crian\\u00e7a?\",\"author\":{\"@id\":\"https:\\\/\\\/neuropsiquiatria.pt\\\/en\\\/author\\\/jossantos\\\/#author\"},\"publisher\":{\"@id\":\"https:\\\/\\\/neuropsiquiatria.pt\\\/en\\\/#organization\"},\"image\":{\"@type\":\"ImageObject\",\"url\":\"https:\\\/\\\/neuropsiquiatria.pt\\\/wp-content\\\/uploads\\\/2026\\\/06\\\/crianca-a-dormir-10-horas.webp\",\"width\":1536,\"height\":1024,\"caption\":\"Uma crian\\u00e7a de aproximadamente 5 anos dorme serenamente no seu quarto. 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