Bedtime is such a bittersweet time of the day. You are ready for some time alone, but you find yourself scrolling through all the pictures you have of their sweet faces. Rest and sleep are vital components of a child’s growth and development. Adequate sleep promotes physical health, emotional well-being, cognitive performance, and overall quality of life.
While the quantity of sleep children get is crucial, the quality of their sleep is just as important. As children grow, their sleep needs change, and adjusting their bedtimes accordingly ensures they get the recommended amount of sleep they need to thrive. In this post, we will discuss what time should kids go to sleep based on their age, backed by expert recommendations and insights.
What Time Should Kids Go To Sleep?
The time kids should go to sleep depends largely on their age. Experts from organizations like the National Sleep Foundation emphasize that understanding how many hours of sleep children need is essential for setting appropriate bedtimes.
Here’s a general guideline for what time kids should go to sleep based on the hours of sleep they require:
- Newborns (1-12 weeks): 14 – 17 hours of sleep, which translates to a variety of bedtimes, depending on age:
- 0-3 weeks: 9-11 PM
- 3-6 weeks: 8-10 PM
- 6-9 weeks: 8-9 PM
- 9-12 weeks: 7-8 PM
- Infants (4 – 12 months): 12 – 16 hours of sleep, which can translate to a bedtime between 6:00 PM – 7:30 PM
- Toddlers (1 – 2 years): 11 – 14 hours of sleep, which can translate to a bedtime between 6:00 – 7:30 PM
- Preschoolers (3-5 years): 10 – 13 hours of sleep, which may translate to a bedtime between 6:30 PM and 7:30 PM.
- School-age children (6-12 years): 9-12 hours of sleep, with bedtime typically falling between 8:00 PM and 9:00 PM.
- Teenagers (13-18 years): 8-10 hours of sleep, often requiring a bedtime between 8:00 PM and 9:30 PM.
Parents should keep in mind that sleep times are influenced by factors such as the child’s natural circadian rhythm, wake-up times, and overall sleep pattern.
How Many Hours Of Sleep Do Kids Need?
Sleep requirements vary by age group. Below, we’ll outline how many hours of sleep kids need, why they need this amount, and what time they should go to sleep to meet their needs. Following these recommendations ensures your child gets good sleep and wakes up in the morning feeling refreshed and ready to take on the day.
Newborns (0-12 Weeks)
- Recommended Sleep Time: 14-17 hours (including naps)
- Suggested Bedtime: 7:00 – 11:00 PM
- Why It’s Important: Newborns need a lot of sleep. It probably feels like you feed them, they sleep, and then they poop. Sleep is the best way to help foster their cognitive and physical growth. You will see a LOT of growth spurts during this time period.
Infants (4-12 months)
- Recommended Sleep Time: 12-16 hours (including naps)
- Suggested Bedtime: 6:00 PM – 7:30 PM
- Why It’s Important: Infants grow rapidly during this stage, and adequate sleep supports brain development, motor skills, and emotional regulation. Establishing a baby bedtime routine can help them fall asleep more easily. Introducing independent sleep skills and considering formal sleep training would be a game changer during this time.
Toddlers (1-2 years)
- Recommended Sleep Time: 11-14 hours (including naps)
- Suggested Bedtime: 6:00 PM – 7:30 PM
- Why It’s Important: Sleep helps toddlers consolidate memory and develop strong immune systems. A consistent bedtime routine encourages regular sleep and minimizes sleep wakefulness during the night.
Preschoolers (3-5 years)
- Recommended Sleep Time: 10-13 hours
- Suggested Bedtime: 6:30 PM – 7:30 PM
- Why It’s Important: Sleep at this age supports learning, creativity, and physical growth. Ensuring preschoolers follow a regular sleep schedule prevents insufficient sleep, which can affect mood and behavior, in big ways. An overtired preschooler can traumatize the entire family.
School-Age Children (6-12 years)
- Recommended Sleep Time: 9-12 hours
- Suggested Bedtime: 8:00 PM – 9:00 PM
- Why It’s Important: Adequate sleep during these years boosts academic performance, emotional stability, and physical activity levels. Limiting blue light exposure before bed can improve sleep quality. Just like adults, removing a phone or tablet before bed can really improve the quality of your child’s sleep.
Teenagers (13-18 years)
- Recommended Sleep Time: 8-10 hours
- Suggested Bedtime: 8:00 PM – 9:30 PM
- Why It’s Important: Sleep helps teens manage stress, focus in school, and maintain a healthy circadian rhythm. Encourage teens to reduce screen time before bed for better sleep habits.
Tips for Better Sleep Habits
Regardless of age, fostering good sleep habits is essential. Here are some strategies to ensure your child gets the recommended amount of sleep:
- Create a Consistent Bedtime Routine: Establish predictable steps before bed, such as reading, taking a warm bath, or dimming the lights, to signal it’s time to sleep. These are habits you can introduce as early as the newborn stage and generalize to every stage of life.
- Limit Blue Light Exposure: Encourage children to turn off screens at least an hour before bedtime to prevent disruptions to their sleep pattern. Even as adults, our sleep improves when he put down electronics before bed.
- Maintain a Regular Sleep Schedule: Even on weekends, keeping sleep and wake times consistent helps regulate the body’s internal clock.
- Provide a Sleep-Conducive Environment: Ensure the bedroom is cool, dark, and quiet to promote good sleep.
Understanding what time kids should go to sleep is critical for their overall well-being. By aligning their bedtime with their developmental needs, parents can help their children develop healthy sleep habits that last a lifetime. Don’t forget to explore resources like our post on baby bedtime routine and how to get baby on a sleep schedule for additional guidance on managing your child’s sleep schedule effectively.
With a focus on the recommended amount of sleep, a consistent bedtime routine, and attention to factors like blue light and circadian rhythms, your child will enjoy the benefits of good sleep and wake up in the morning ready to embrace each day! And so will you.
Sleep Shore Sleep Consulting
Is your little one having difficulty self-soothing for naps? If your child is unable to fall asleep, stay asleep, or wake up at a normal time, it may be time to consider sleep training. Sleep Shore offers personalized solutions for each unique sleeping situation to get your little one on track- whether they’re a newborn, infant, or toddler. We also offer in home sleep training services in the Boston, Massachusetts, Central Michigan (Midland, Clare, Mt. Pleasant), and Traverse City, Michigan. Sleep training offers babies and children with the skills to fall asleep on their own so they can wake up feeling more well-rested- and in turn, you’ll feel more energized, too! See what this mama had to say about our sleep services below:
“We did a one week sleep training with Danielle and could not be more happy with how it went. I was nervous to try sleep training with my 6 month old, but Danielle created an attainable and easy to follow sleep plan for my son based around what was already working for us. She is very kind, patient and responsive and would answer my SOS emails very quickly when trying to figure out nap/ bed times throughout the day. I would recommend to anyone looking for some sleep help!” – Mom of 6 Month Old