What time should a 7 year old go to bed?

A 7 year old needs 9–11 hours of sleep. With a 7:00 AM wake-up, aim for a bedtime between 8:00 PM and 10:00 PM. Most school-age children do best with an 8:00–8:30 PM bedtime.

What time should a 10 year old go to bed?

A 10 year old needs 9–11 hours of sleep. With a 7:00 AM school start, a bedtime of 8:00–9:00 PM ensures they get sufficient rest.

What time should a teenager go to bed?

Teenagers (13–18) need 8–10 hours of sleep. With a 7:00 AM wake time, aim for a 9:00–11:00 PM bedtime. Teens have a natural shift towards later sleep times due to circadian changes.

How much sleep does a toddler need?

Toddlers aged 1–2 years need 11–14 hours of total sleep per day, including one daytime nap of 1–3 hours.

How many sleep cycles do children have?

Children's sleep cycles are shorter than adults', lasting approximately 60–90 minutes. A full night's sleep typically includes 4–6 complete cycles depending on the child's age and total sleep hours.

Is my child getting enough sleep?

Signs your child is getting enough sleep include waking naturally at a consistent time, good mood and behaviour, ability to concentrate, and energy throughout the day. Signs of sleep deprivation include difficulty waking, irritability, and poor concentration.

Why do children need more sleep than adults?

Children need more sleep because their brains and bodies are growing rapidly. Sleep supports memory consolidation, hormone production (including growth hormone), immune function, and emotional regulation — all critical during childhood development.

How much sleep does a newborn need?

Newborns (0–3 months) need 14–17 hours of sleep per day, spread across multiple short sleep periods. They do not yet have an established circadian rhythm and sleep in cycles of 2–4 hours.

Free · Based on CDC & NHS Guidelines

What time should your child go to bed?

Q: What time should babies nap?

Newborns nap 3–5 times per day (15–45 minutes each). Infants aged 4–11 months nap 2–3 times per day (1–2 hours each). Toddlers usually have 1 nap per day of 1–3 hours, typically in the early afternoon.

Enter your child's age and wake-up time to get their perfect bedtime — instantly.

Step 1 — Select age group

Step 2 — What do you know?

Wake-up time

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Ideal bedtime

How Much Sleep Does My Child Need?

Recommended sleep hours by age, based on CDC, AAP and NHS guidelines.

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Newborn

0–3 months

14–17 hrs

Sleep spread across 3–5 short periods. No circadian rhythm yet — day and night sleep are similar.

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Baby

4–11 months

12–15 hrs

Longer night stretches begin to develop. Most babies consolidate to 2–3 naps per day.

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Toddler

1–2 years

11–14 hrs

One nap per day, typically early afternoon. Night sleep becomes more consolidated.

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Preschool

3–5 years

10–13 hrs

Napping becomes optional — many children drop daytime naps between ages 3 and 4.

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School Age

6–12 years

9–11 hrs

No naps needed. Consistent bedtimes support learning, concentration and emotional regulation.

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Teen

13–18 years

8–10 hrs

Natural circadian shift pushes teens towards later sleep and wake times. Early school starts often conflict with biological needs.

Sources: CDC, NHS, American Academy of Paediatrics

Sleep Guidance by Age

Every age brings different sleep needs. Here's what to know.

0–3 Months

Newborn Sleep

Newborns sleep in short bursts throughout the day and night — usually 2–4 hours at a time. They haven't yet developed a circadian rhythm.

Total sleep: 14–17 hours including all naps.

Respond to sleep cues early (yawning, eye rubbing). Overtired newborns are harder to settle.

4–11 Months

Baby Sleep Calculator

By 4–6 months, many babies can sleep 6–8 hour stretches at night. Naps consolidate from 3–4 down to 2 per day around 6–8 months.

Total sleep: 12–15 hours including naps.

Watch for the 4-month sleep regression — it's driven by a real change in sleep architecture, not habit.

1–2 Years

Toddler Sleep Calculator

Toddlers typically drop to one nap around 12–18 months. Night sleep runs 10–12 hours. Bedtime resistance is common as independence develops.

Total sleep: 11–14 hours including nap.

A calm, consistent bedtime routine — bath, book, bed — signals the brain it's time to sleep.

3–5 Years

Preschool Sleep

Most preschoolers stop napping between ages 3 and 4. Night sleep is typically 10–12 hours. Nightmares and night waking become more common as imagination develops.

Total sleep: 10–13 hours.

Keep screens out of the bedroom and dim lights 30–60 minutes before bed.

6–12 Years

School Age Sleep

School-age children need consistent, adequate sleep to support learning and memory. Sleep deprivation directly impacts academic performance, mood and behaviour.

Total sleep: 9–11 hours.

Set a consistent bedtime even on weekends — social jet lag affects children just as much as adults.

13–18 Years

Teen Sleep Calculator

Teenagers experience a biological shift in circadian rhythm, making them naturally sleepy later and wanting to wake later. Early school starts often mean teens are chronically sleep deprived.

Total sleep: 8–10 hours.

Reducing phone and screen use at least one hour before bed has the strongest evidence for improving teen sleep quality.

Frequently Asked Questions

Everything parents ask about kids' sleep.

A 5 year old typically needs 10–13 hours of sleep. If they wake up at 7:00 AM, an ideal bedtime is between 6:00 PM and 9:00 PM, with 7:00–7:30 PM being the most common for this age group.

A 7 year old needs 9–11 hours of sleep. With a 7:00 AM wake-up, aim for a bedtime of 8:00–10:00 PM. Most school-age children at this age do best with an 8:00–8:30 PM bedtime on school nights.

Two year olds need 11–14 hours of total sleep, including one daytime nap of 1–3 hours. Most sleep 10–12 hours at night and nap for 1–2 hours in the early afternoon.

Newborns (0–3 months) need 14–17 hours of sleep per day, spread across multiple short sleep periods of 2–4 hours. They do not yet have an established circadian rhythm and sleep in cycles day and night.

Teenagers (13–18) need 8–10 hours of sleep. With a 7:00 AM wake time, the ideal bedtime is 9:00–11:00 PM. Teens have a biological shift toward later sleep times, making early school start times particularly challenging.

Children's sleep cycles last approximately 60–90 minutes — shorter than adult cycles of 90 minutes. A full night's sleep typically includes 4–6 complete cycles. Waking between cycles is normal and most children learn to resettle themselves.

Newborns nap 3–5 times per day (15–45 minutes each). Babies aged 4–11 months nap 2–3 times per day (1–2 hours each). Toddlers usually have one afternoon nap of 1–3 hours. Avoid naps too close to bedtime as this can delay nighttime sleep.

Signs of adequate sleep include waking naturally at a consistent time, good mood and energy throughout the day, and ability to concentrate. Signs of sleep deprivation include difficulty waking, irritability, poor concentration, and falling asleep in the car or at unusual times.

Sleep regression is a period when a child who was sleeping well suddenly struggles to sleep. Common regressions occur at 4 months, 8–10 months, 18 months, and 2 years. They are linked to developmental leaps and usually resolve within 2–6 weeks with consistent routines.

Melatonin should only be used for children under the guidance of a paediatrician or sleep specialist. It is not recommended as a first-line treatment for typical childhood sleep difficulties. Consistent bedtime routines, limiting screen time, and a dark, cool bedroom are more effective for most children.

Children's brains and bodies are growing rapidly and sleep plays a critical role in this development. Growth hormone is primarily released during deep sleep. Sleep also supports memory consolidation, immune function, and emotional regulation — all especially important during childhood.

A 10 year old needs 9–11 hours of sleep. With a 7:00 AM school start, a bedtime between 8:00 PM and 10:00 PM ensures they get sufficient rest. Most children this age naturally do well with an 8:30–9:00 PM bedtime.