What time should your kid go to bed?

How much sleep does my child need?

The American Academy of Sleep Medicine's recommendations, endorsed by the American Academy of Pediatrics, give a range per 24 hours, naps included: 11 to 14 hours for 1 to 2 year olds, 10 to 13 hours for 3 to 5 year olds, and 9 to 12 hours for 6 to 12 year olds.

These are ranges on purpose. Some kids sit at the top of theirs and some at the bottom. A child who wakes up on their own, is cheerful most of the day and doesn't fall asleep in the car every afternoon is probably getting enough.

What time should a 5 year old go to bed?

For a 5 year old who wakes at 7:00 am, lights out somewhere between about 7:15 and 8:45 pm fits the recommended range, and around 8:00 pm is a good middle. Most 5 year olds have dropped their nap, so nearly all of their sleep happens at night.

Use the calculator above with your own wake-up time. If school starts early and they wake at 6:30, the whole window moves half an hour earlier.

Is 7 pm too early for bedtime?

Not for many young kids. A 3 or 4 year old who wakes at 6:30 am needs lights out around 7:15 pm to get the middle of their range, so starting the routine at 6:45 or 7:00 is right on time. For a 9 year old waking at 7:00, 7 pm would be early, and they may lie awake.

If your kid lies awake for a long time most nights, bedtime may be too early for them. If they fall asleep the moment their head hits the pillow, or melt down every evening, it may be too late.

How long should a bedtime routine be?

Most sleep experts suggest 20 to 45 minutes, with the same few steps in the same order every night. A large study of more than 10,000 families in 14 countries found that kids with a consistent routine fell asleep faster, woke less in the night and slept longer, and the more nights a week families kept it, the better the sleep.

Bath, pajamas, teeth, a story and a cuddle is the classic. The story is often the part kids remember, and the part that helps them wind down.

Should screens go off before bed?

Yes, ideally about an hour before. A review of 67 studies found that screen use in the evening was linked to falling asleep later and sleeping less in school-aged kids. Dimming the lights and switching to calm, screen-free things in that last hour helps the body get ready for sleep.