Bedtime calculator for kids
Pick a wake-up time and each child's age. You get the time to start the bedtime routine, a target "asleep by" time and the healthy window, based on how much sleep children of that age need.
Start routine7:45pm
Asleep by8:30pm
Healthy window7pm - 10pm
Your child needs 9-12 hours at 6-12 years. We aim for about 10.5 hours of night sleep.
How it works
Sleep needs come from the American Academy of Sleep Medicine consensus, endorsed by the American Academy of Pediatrics: 12-16 hours for babies of 4-12 months, 11-14 hours at 1-2 years and 10-13 hours at 3-5 years (including naps), 9-12 hours at 6-12 years and 8-10 hours for teenagers.
We aim for the middle of that range, take off the naps toddlers and preschoolers usually still have, allow 15 minutes to fall asleep and add the routine you choose.
Every child is different: if yours wakes easily, is cheerful and copes well with the day, they are probably getting enough. Talk to your doctor if you are worried about your child's sleep.
| Age | Sleep per 24 hours |
|---|---|
| 4-12 months | 12-16 hours (including naps) |
| 1-2 years | 11-14 hours (including naps) |
| 3-5 years | 10-13 hours (including naps) |
| 6-12 years | 9-12 hours |
| 13-18 years | 8-10 hours |
Source: Paruthi S, et al. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med. 2016.
TaskFamily turns this into a routine: chores and rewards, a savings jar that pays interest, schedules for two homes and a private family chat. Free to start.
Questions parents ask
How much sleep does a 7-year-old need?
Children aged 6 to 12 need 9 to 12 hours of sleep a night. For a 7am wake-up, that means being asleep between about 7pm and 10pm; around 8:30pm suits most children.
Do naps count towards a toddler's sleep?
Yes. The recommendations for children under six include naps, so a toddler who naps for two hours needs that much less sleep at night.
What time should a teenager go to bed?
Teenagers need 8 to 10 hours. For a 7am alarm, asleep by about 10pm gives 9 hours. Their body clock shifts later in adolescence, so a calm, screen-free hour before bed helps.
How long should a bedtime routine be?
Most families find 20 to 45 minutes works: bath, pyjamas, teeth, a story and lights out, in the same order every night. A predictable routine helps children fall asleep faster.