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Quick answer
The American Academy of Sleep Medicine (AASM) recommends how much sleep children need per 24 hours, and the American Academy of Pediatrics (AAP) endorses those ranges:
- Ages 3–5: 10 to 13 hours, including naps
- Ages 6–12: 9 to 12 hours
- Ages 13–18: 8 to 10 hours
For a child who wakes at 7:00 a.m., that works out to lights out at about 7:15–7:45 p.m. for ages 3–5, 8:00–9:15 p.m. for ages 6–12, and 9:30–9:45 p.m. for ages 13–17. Those clock times are our calculated examples, not official guidance. The official recommendation is the number of hours; the bedtime that delivers it depends on when your child has to get up.
Bedtime by age chart
The sleep column shows the official range and, under it, an example target: a planning number we chose inside that range, stepping down gradually with age. Each bedtime is calculated: wake-up time, minus the example target, minus 15 minutes to fall asleep. It is a lights-out time, so start the bedtime routine before it.
| Age | Sleep per 24 h (AASM) and example target | Lights out (p.m.) for a wake-up at | ||
|---|---|---|---|---|
| 6:30 a.m. | 7:00 a.m. | 7:30 a.m. | ||
| 3 | 10–13 h incl. naps Example: 11½ h | 6:45 | 7:15 | 7:45 |
| 4 | 10–13 h incl. naps Example: 11½ h | 6:45 | 7:15 | 7:45 |
| 5 | 10–13 h incl. naps Example: 11 h | 7:15 | 7:45 | 8:15 |
| 6 | 9–12 h Example: 10¾ h | 7:30 | 8:00 | 8:30 |
| 7 | 9–12 h Example: 10½ h | 7:45 | 8:15 | 8:45 |
| 8 | 9–12 h Example: 10¼ h | 8:00 | 8:30 | 9:00 |
| 9 | 9–12 h Example: 10 h | 8:15 | 8:45 | 9:15 |
| 10 | 9–12 h Example: 10 h | 8:15 | 8:45 | 9:15 |
| 11 | 9–12 h Example: 9¾ h | 8:30 | 9:00 | 9:30 |
| 12 | 9–12 h Example: 9½ h | 8:45 | 9:15 | 9:45 |
| 13–14 | 8–10 h Example: 9¼ h | 9:00 | 9:30 | 10:00 |
| 15–17 | 8–10 h Example: 9 h | 9:15 | 9:45 | 10:15 |
Any amount inside the official range is consistent with the guidance, so your child's bedtime can reasonably sit 30 minutes or more either side of these examples. For ages 3–5 the recommendation includes naps: if your child still naps, subtract the nap from the night and bedtime moves later. If your child usually takes longer than 15 minutes to fall asleep, start earlier by the difference. For toddlers, the bedtime routine for a 2-year-old has example bedtimes with a nap (this chart starts at 3), and the bedtime routine for a 3-year-old covers the big-kid bed and dropping the nap.
Bedtime answers for each age
What time should a 3- or 4-year-old go to bed?
Children aged 3 to 5 need 10 to 13 hours of sleep in 24 hours, including naps. Without a nap, an 11½-hour night means lights out at about 7:15 p.m. for a 7:00 a.m. wake-up (6:45 p.m. for 6:30, 7:45 p.m. for 7:30). With a one-hour nap, the same total allows a bedtime about an hour later.
What time should a 5-year-old go to bed?
A 5-year-old needs 10 to 13 hours, including any nap. For a 7:00 a.m. wake-up, lights out at about 7:45 p.m. gives an 11-hour night. Use about 7:15 p.m. for a 6:30 a.m. start and 8:15 p.m. for 7:30 a.m.
What time should a 7-year-old go to bed?
From age 6 the recommendation is 9 to 12 hours. For a 7-year-old waking at 7:00 a.m., lights out at about 8:15 p.m. gives 10½ hours. For a 6:30 a.m. wake-up, aim for about 7:45 p.m.; for 7:30 a.m., about 8:45 p.m.
How much sleep does an 8-year-old need?
An 8-year-old needs 9 to 12 hours of sleep per 24 hours. Our example target of 10¼ hours means lights out at about 8:30 p.m. for a 7:00 a.m. wake-up, 8:00 p.m. for 6:30, or 9:00 p.m. for 7:30. A child who wakes easily and stays alert through the school day at a slightly later time may simply need less within that range.
What time should a 9-year-old go to bed?
A 9-year-old also needs 9 to 12 hours. A good starting bedtime is about 8:45 p.m. for a 7:00 a.m. wake-up, which gives 10 hours. Use about 8:15 p.m. for a 6:30 a.m. wake-up and 9:15 p.m. for 7:30 a.m.
Bedtime for tweens (10–12)
The range is still 9 to 12 hours, the same as for younger school-age children. For a 7:00 a.m. wake-up, the chart gives about 8:45–9:15 p.m. Homework, activities, and devices can push this later. The AAP recommends keeping screens out of children's bedrooms, especially at night, and turning them off at least an hour before bedtime.
Bedtime for teenagers (13–17)
Teens need 8 to 10 hours. The AAP notes that sleep-wake cycles begin to shift up to two hours later at the start of puberty, and the AASM explains that this is why teens tend to stay alert later at night. Early school start times make that harder: the AAP advocates for middle and high schools to start at 8:30 a.m. or later. For a 7:00 a.m. wake-up, a 9-hour night means lights out at about 9:45 p.m. If that feels unrealistic, work on a consistent wake-up time and a wind-down without screens rather than a bedtime your teen cannot fall asleep at.
How to work out your child's bedtime
Lights out = wake-up time − sleep target − time to fall asleep.
- Start from the wake-up time you actually need on school days, including time to get ready.
- Pick a sleep target inside the official range for your child's age.
- Subtract the target, then about 15–20 minutes to fall asleep.
- Count back about 30 minutes more for the bedtime routine.
- Try it for a week or two, then adjust by 15 minutes if needed.
Example: an 8-year-old who wakes at 6:45 a.m. with a 10¼-hour target. 6:45 a.m. minus 10¼ hours is 8:30 p.m.; minus 15 minutes to fall asleep gives lights out at 8:15 p.m., with the routine starting at about 7:45 p.m.
- Naps (ages 3–5): the recommendation includes naps, so subtract the nap length from the night target.
- Sports and evening activities: the AAP lists scheduled evening activities as a challenge for a good night's sleep and recommends avoiding overscheduling. On regular late nights, shorten or move earlier the steps before bed rather than letting lights-out drift later every week.
- Weekends and holidays: the AAP recommends the same wake-up time on weekdays and weekends. If bedtime has slipped over a holiday, move it back toward the school-night time in 15-minute steps before school restarts.
Signs your child's bedtime is too late
- You regularly have to wake them on school days, and it is a struggle.
- They sleep much later on free days than on school days, which suggests the school-night bedtime does not cover their need.
- They are often irritable or find it hard to concentrate. The AAP lists both among the effects of regular sleep deprivation.
- Teachers mention trouble paying attention, “zoning out”, or falling asleep in class.
None of these proves the bedtime is the cause. Try moving lights-out 15–30 minutes earlier for two weeks and see whether mornings change.
Talk to your pediatrician if… your child snores, breathes loudly or heavily during sleep, has ongoing trouble falling asleep or wakes often at night, or seems sleepy or “zoned out” during the day even with a bedtime that fits the chart. The AAP notes that most sleep problems are easily treated, and your pediatrician may ask you to keep a sleep log. This guide gives general information, not medical advice.
Making bedtime stick
A bedtime only works if the routine before it finishes on time. Count back about 30 minutes from lights out and run the same short sequence every night. The bedtime routine chart guide has a five-step version and ways to handle stalling. If your child has ADHD, the ADHD bedtime routine uses a shorter checklist with a fallback for hard nights. For mornings and after school, see the kids' routines hub.
If you want a checklist your child can follow, Star Chart Kids includes a ready-made Bedtime Quest: each step earns a star and the list resets the next day. To keep the last hour screen-free, tick off the early steps before devices go away and let a parent mark the rest. It is free, with no ads or subscription; a parent sets it up with a username and a parent passcode.
Frequently asked questions
What time should a 7-year-old go to bed?
A 7-year-old needs 9 to 12 hours of sleep. For a 7:00 a.m. wake-up, lights out at about 8:15 p.m. gives 10½ hours, inside that range. Use about 7:45 p.m. for a 6:30 a.m. wake-up or 8:45 p.m. for 7:30 a.m.
How much sleep does a child need?
The American Academy of Sleep Medicine recommends, per 24 hours: 10 to 13 hours (including naps) at ages 3 to 5, 9 to 12 hours at ages 6 to 12, and 8 to 10 hours at ages 13 to 18. The American Academy of Pediatrics endorses these ranges.
Do naps count toward a preschooler's sleep?
Yes. The 10-to-13-hour recommendation for ages 3 to 5 includes naps, so a child who naps for an hour needs about an hour less sleep at night to reach the same total.
Should bedtime be the same on weekends?
The AAP recommends keeping the same wake-up time on weekdays and weekends, so bedtime should stay close to the school-night time too. If you allow a later night, keep the next morning's wake-up close to usual.
Are the bedtimes in this chart official?
No. The official guidance gives hours of sleep, not clock times. The bedtimes here are calculated examples: wake-up time, minus an example sleep target inside the official range, minus 15 minutes to fall asleep.
When should I talk to a pediatrician about my child's sleep?
Talk to your pediatrician if your child snores, breathes loudly or heavily during sleep, has ongoing trouble falling asleep or wakes often at night, or seems sleepy or “zoned out” during the day despite a bedtime that fits their age.
Sources and further reading
- Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine (Paruthi et al., 2016) (Journal of Clinical Sleep Medicine via PubMed Central)
- Healthy Sleep Habits: How Many Hours Does Your Child Need? (HealthyChildren.org, American Academy of Pediatrics)
- About Sleep (Centers for Disease Control and Prevention)
- What’s wrong with an early school start time for teens? (Sleep Education, American Academy of Sleep Medicine)