Sleep Calculator for Kids

Help your child get the right amount of sleep for their age. Science-backed recommendations and bedtime tips for parents.

Sleep Recommendations by Age

Toddlers (1-2 years)

11-14 hours

Including naps. Most toddlers need one afternoon nap of 1-3 hours.

Tips: Establish a consistent bedtime routine with stories, dim lights 30 minutes before bed.

Preschoolers (3-5 years)

10-13 hours

Some still nap; by age 5, most have stopped napping.

Tips: Avoid screens 1 hour before bed, keep bedroom cool and dark.

School-Age (6-12 years)

9-12 hours

No naps needed. Consistent bedtime is crucial for school performance.

Tips: Set a firm bedtime even on weekends (within 1 hour variation).

Teenagers (13-18 years)

8-10 hours

Biological clock shifts later. Teens naturally want to stay up late and sleep in.

Tips: Limit caffeine after 2 PM, reduce blue light exposure in the evening.

Tips for Parents

  1. Keep consistent sleep and wake times, even on weekends
  2. Create a calming bedtime routine (bath, story, lights out)
  3. Make the bedroom dark, cool, and quiet
  4. Limit screen time at least 1 hour before bed
  5. Watch for signs of sleep problems: difficulty waking, daytime sleepiness, behavioral issues

FAQ

What time should my child go to bed?

For a school-age child who needs to wake at 7 AM and needs 10 hours of sleep, bedtime should be around 9 PM. For younger children needing 11-12 hours, aim for 7-8 PM. Adjust based on your child's individual needs and wake time.

Should my teenager have a set bedtime?

Yes, but with flexibility. Teens' biological clocks shift later, so a 10-10:30 PM bedtime is more realistic than 9 PM. Focus on consistent sleep/wake times and educate them about sleep's impact on academic performance, mood, and athletic ability.

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