Find the right bedtime for your child

Kids bedtime calculator: the right bedtime for your child's age

The right bedtime for a child depends on how much sleep they need and the time they have to get up. This kids bedtime calculator takes your child's age and wake-up time, looks up the recommended hours of sleep for that age, and shows a bedtime range. It also includes a short routine checklist so bedtime becomes a calm sequence and not a nightly negotiation.

Parents often search for "what time should a 5 year old go to bed", "toddler bedtime" and "bedtime for 10 year old". There is no single correct time, but there is a clear target number of hours, and once you have that, the bedtime follows from the morning.

How much sleep do children need?

The American Academy of Sleep Medicine recommends, per 24 hours, 12 to 16 hours for infants of 4 to 12 months (including naps), 11 to 14 hours for children of 1 to 2 years, 10 to 13 hours for ages 3 to 5, 9 to 12 hours for ages 6 to 12 and 8 to 10 hours for teenagers. The calculator subtracts those hours from your child's wake-up time and adds a margin for settling.

Example bedtimes

A 4-year-old who wakes at 7:00 AM needs 10 to 13 hours in 24 hours, including any nap, so a bedtime around 7:00 to 8:00 PM works for many families. A 9-year-old who must be up at 6:45 AM needs 9 to 12 hours, which points to a bedtime between about 7:45 and 9:30 PM. We keep a page for each age group, for example preschoolers, with a tailored range and tip.

Building a bedtime routine that sticks

A short predictable routine, such as bath, pyjamas, teeth, a story and lights out, helps children shift from play to sleep. Keep the order the same each night and start at the same time. A picture chart helps younger children know what comes next; build one with the bedtime routine chart and add a bedtime countdown so they can see how long is left. Calm bedtime stories make a natural final step.

Signs your child needs an earlier bedtime

Hyperactivity in the evening, meltdowns, difficulty waking in the morning, falling asleep in the car and a big difference between school-day and weekend wake-up times can all signal too little sleep. Moving bedtime 15 minutes earlier for a week is often enough to see a change. Overtired children frequently look wired instead of sleepy.

Screens, light and the bedroom

Aim for screens off at least an hour before bed, a cool, dark room and a consistent wake-up time. A soft night light can reassure a child who is afraid of the dark. Our night light screen gives a dim warm glow, and the sleep sound mixer can mask household noise.

Teens are different

From puberty, the body clock shifts later, so a teenager may not feel sleepy until 11 PM. That is biology, not laziness. Use the school-night bedtime tool, and read about sleep needs by age to see how the target changes.

Bedtimes for common wake-up times

Here is a quick guide. For a toddler of two who wakes at 6:30 AM and takes a nap, a bedtime of 7:00 to 7:30 PM works for many. A 7-year-old who wakes at 6:45 AM suits 8:00 to 8:30 PM. A 12-year-old waking at 6:30 AM may need to be in bed by 8:45 to 9:15 PM. Teenagers should be asleep by 9:30 to 10:30 PM if they get up at 6:30 AM. Use the calculator for your exact numbers.

Moving bedtime earlier

Move bedtime by 10 to 15 minutes every two or three nights until you reach the target. A sudden one-hour change rarely works because the child's body clock needs time. Keep the wake-up time the same, get morning light and avoid late naps. The new bedtime should feel natural within two weeks.

When bedtime battles are about something else

Stalling at bedtime can be a sign of anxiety, a need for connection after a busy day or a mismatch between bedtime and body clock. Give your child some one-to-one time before the routine begins, talk about worries earlier in the evening and keep the routine calm. If your child snores, breathes through the mouth or is restless, mention it to a pediatrician.

Naps and bedtime for toddlers and preschoolers

Most children drop their daytime nap between ages two and five. When a nap is shortening, a late nap pushes bedtime back, so try an earlier or shorter nap, or replace it with quiet time. When the nap ends, bring bedtime forward by 30 to 60 minutes for a few weeks, because the child is likely to be more tired in the evening. The calculator's ranges allow for this, and the age pages such as toddlers give more detail.

Sleep and behaviour

Children who lack sleep are more likely to be irritable, impulsive and inattentive. Some show up as hyperactive instead of sleepy. If your child has behavioural difficulties, check the sleep schedule before assuming other causes. Many parents notice a marked change within a week or two of moving bedtime earlier.

Bedtime and school-age children: homework and activities

Between school, clubs and homework, evenings fill up. Work out the bedtime first and plan the rest around it. Move homework earlier, limit late clubs on school nights and keep dinner at a regular time. A realistic plan guards sleep, which supports school performance better than an extra half hour of work.

Frequently asked questions