What Time Should Children Go to Bed?

One of the most important factors in children’s development is a regular sleep schedule. 

Sleep is essential for children’s physical and mental development. High-quality, sufficient sleep increases learning capacity, strengthens memory and balances energy levels throughout the day. Inadequate sleep, on the other hand, can lead to difficulty concentrating, learning difficulties, irritability and problems with social adjustment. Research also shows that irregular sleep habits can contribute to obesity and immune system problems. However, busy school schedules, electronic devices and irregular lifestyle habits can often disrupt children’s sleep routines today. One question parents often ask is how many hours of sleep children need. The answer depends on the child’s age and individual needs.

Sleep Hours by Age

One of the most frequently asked questions is: how many hours of sleep are needed at each age? The following guidelines can help:

• Newborns sleep an average of 16-18 hours.

• 2-year-olds need a total of 12-13 hours of sleep, including 1-2 hours of daytime sleep.

• For 6-year-olds, around 10-11 hours of sleep is ideal.

• 7-year-olds need 9-11 hours of sleep.

• For 12-year-olds, 9-10 hours is sufficient.

• For children aged 13 - 18, an average of 8-9 hours of sleep is ideal.

These values are general guidelines, and each child’s individual needs should also be taken into account.

How Should You Set a Bedtime for Children?

Every child has different sleep needs. However, average sleep durations for different age groups can offer parents helpful guidance. Here are some basic recommendations on setting a bedtime for children:

• Take the child’s age, school schedule and daily activities into account.

• Set a bedtime and stick to it every day. Regular bedtimes have a positive effect on the body’s biological rhythm.

• Limit screen use before bed and establish a calming routine.

• Keep the sleep environment dark, quiet and at a comfortable temperature.

Is 7 Hours of Sleep Enough?

Parents often ask whether 7 hours of sleep is enough. This may often be sufficient for adults, but it is never enough for children. Because their bodies and brains are still developing, children need more sleep. A minimum of 10 hours is especially important during the preschool years.

How Should You Teach Children Healthy Sleep Habits?

One of the biggest challenges parents face when raising children is helping them develop regular, healthy sleep habits. Sleep is vital to children’s physical and mental development. However, especially in their early years, children may resist going to sleep or may not want to sleep alone. Patience, consistency and determination are essential during this process. Sleep training can progress at a different pace for every child; what matters is using methods suited to the child’s age and temperament.

• Establish a Sleep Routine from Infancy: The foundation of healthy sleep habits is a regular routine established from infancy. Following the same routine at the same time each day helps set a child’s biological clock. For example, putting on pyjamas at a set time in the evening, dimming the lights and getting the room ready all signal that it is time for bed. With this routine, children learn to anticipate bedtime and settle more easily.
• Choose Calming Activities Before Bed: Helping children wind down before bedtime makes it easier for them to fall asleep. Adding a warm bath to the bedtime routine helps relax the body and creates a peaceful transition. After the bath, a short story told in a gentle voice or soft, rhythmic music can soothe children and get them ready for sleep. Screen use (TV, tablet or phone) should be stopped at least an hour before bed, if possible, as blue light can suppress sleep hormones.
• Encourage Them to Fall Asleep on Their Own: Learning to fall asleep independently is one of the most important steps towards healthy sleep habits. Children may need parental support at first, but over time they should learn to fall asleep on their own. Constantly rocking your child to sleep in your arms or while standing may lead to them relying on these habits in the long term. For this reason, placing your child in bed when they are sleepy but not yet fully asleep can help them learn to drift off on their own. This may be challenging at first, but patience can bring positive results.
• Keep Daytime Naps Balanced: Daytime naps are very important, especially for younger children. However, if they last too long, they can have a negative effect on nighttime sleep. A child who sleeps for too long during the day may have trouble falling asleep until late at night or may wake frequently. Keeping daytime naps appropriate for the child’s age and avoiding naps too close to bedtime can help maintain a healthy nighttime sleep routine. When planning a sleep schedule, you can make adjustments based on your child’s age, energy levels and general behaviour.

Sleep Problems and Ways to Address Them

Children may have trouble falling asleep, wake frequently or move around during sleep. The following steps may help:

• Keep a sleep diary to identify the source of the problem.

• Have any health issues that could interfere with sleep (e.g. enlarged adenoids or breathing problems) checked.

• Choose calm activities before bed instead of overly energetic games.

What Is the Best Time to Go to Bed?

Many experts say the best bedtime is one that aligns with the body’s biological rhythm. For children, going to bed between 20.00-22.00 is considered ideal. Children who fall asleep during these hours are more refreshed and alert in the morning. This time frame also coincides with the period when growth hormones are released most actively.

Average Sleep Duration and Why It Matters

Although average sleep duration varies by age group, children generally need 9-12 hours. Falling short of this can negatively affect learning abilities and emotional balance. Insufficient sleep can also lead to behavioural problems in the long term.

Sleep is just as important as nutrition for children’s healthy development. That’s why parents should pay close attention to their children’s sleep schedules. High-quality, sufficient sleep supports both mental and physical development. Although sleep needs vary by age group, the general rule is to establish a regular sleep routine early on. With Almila children’s and baby room furniture, you can easily create a comfortable sleep experience for your child.

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