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Going to bed at 9:00 p.m. and getting up at 7:00 a.m.: is that enough? Many parents ask themselves this question, especially when mornings are tough or their child seems tired at the end of the day. Sleep needs change with age and vary from child to child, but experts offer clear guidelines. Here is what recommendations say, how to spot sleep deprivation, and a calculator to find the right bedtime based on when your child wakes up.
Guidelines by age
In 2016, the American Academy of Sleep Medicine published sleep duration recommendations for children, created by an expert panel after reviewing hundreds of studies and endorsed by the American Academy of Pediatrics. They remain the most widely cited reference worldwide.
Source: American Academy of Sleep Medicine, 2016 consensus (including naps under age 6)
View chart data
| Age | Minimum | Maximum |
|---|---|---|
| 1 to 2 years | 11 hrs | 14 hrs |
| 3 to 5 years | 10 hrs | 13 hrs |
| 6 to 12 years | 9 hrs | 12 hrs |
| 13 to 18 years | 8 hrs | 10 hrs |
These ranges are wide because sleep needs genuinely differ from one child to another. Sleep network specialists suggest helpful averages: around 12 hours between ages 3 and 5, 11 hours around age 5–6, then 10 to 11 hours between ages 7 and 12.
Every child has unique sleep needs
Just like adults, some children naturally need less sleep, while others need more. Numbers provide a guide, but your child will show you where they fit. Their energy level is the best indicator: do they wake up fairly easily? Are they active, ready to learn, and in a good mood most of the morning?
Observe them during school breaks or vacations, when they can wake up naturally after a few days without an alarm: their natural wake-up time gives a clear idea of their true sleep needs.
Signs of sleep deprivation
A child getting too little sleep doesn't always yawn. Lack of sleep often shows up in subtle ways:
- they are very hard to wake up and drag their feet all morning;
- they fall asleep as soon as they get in the car, even for a short drive;
- they are irritable, cry over minor things, or get angry easily;
- they are restless and struggle to focus, especially late in the day;
- they sleep in significantly on weekends to catch up.
Experts at the American Academy of Sleep Medicine point out that consistently sleeping less than recommended is linked to attention, behavior, and learning challenges.
Calculating bedtime
The method is simple: start from the time your child needs to wake up, then count backward by the hours of sleep they need. Remember to factor in time to fall asleep and the evening routine: lights-out time is not when you start getting ready.
If the calculated bedtime seems very early, start by moving bedtime up by fifteen minutes each night for a week. A gradual adjustment works much better than an overnight change.
Naps: until what age?
According to sleep specialists, naps usually disappear between ages 3 and 6, sometimes a bit earlier. In preschool, younger children often take a nap in the early afternoon. Once a child stops napping, a quiet time remains beneficial: reading, listening to soft music, or coloring. If your 5-year-old still needs a weekend nap, that is completely normal, but naps that are too long or too late can delay bedtime.
Consistency, even on weekends
Sleep experts recommend keeping sleep and wake times consistent from day to day, including weekends and vacations. A major shift on Saturday and Sunday disrupts the internal clock, making Monday morning feel like mini jet lag. Allow a little flexibility, but avoid drastic changes.
Evening screen time
Screen light and the stimulation from games or videos delay falling asleep. Specialists advise limiting evening light exposure, especially avoiding computers, phones, and tablets. Ideally, screens are turned off a full hour before bedtime and kept out of the bedroom. Our article on children's screen time helps set these boundaries without arguments.
A routine that prepares for sleep
The transition from waking to sleeping needs preparation. A short, predictable routine (washing up, pajamas, story, hug, lights out) signals to the body that nighttime is coming. We detail the steps in our article on the bedtime routine. And to keep mornings peaceful, our guide to the morning routine takes over.
When to talk to a doctor
Talk to your doctor or pediatrician if your child snores loudly every night, appears to pause breathing during sleep, wakes up very frequently, remains tired despite getting long nights of sleep, or if falling asleep stays difficult despite a consistent schedule. These situations warrant medical advice, as solutions are available.
Frequently asked questions
What time should a 6-year-old go to bed?
If they get up at 7:00 a.m. and sleep about 10 to 11 hours, they should be asleep around 8:00–9:00 p.m. The calculator in this article lets you adjust based on their wake-up time and actual sleep needs.
My child says they aren't tired at night, what should I do?
Many children resist going to bed even when they are tired. A quiet routine, dim lights, and keeping screens off help the body slow down. Stick to the scheduled bedtime and monitor how energetic they are when waking up.
Should you let a child sleep in on weekends?
It is best to avoid sleeping in very late, as it throws off the body clock. A little flexibility is fine, but waking up at a time close to the weekday schedule makes Monday much easier.
How long should a 4-year-old’s nap last?
There is no fixed length: some children still nap for an hour or more, while others have stopped completely. If the nap makes falling asleep at night much harder, shorten it or replace it with quiet time.