Best Bedtime for Kids and Teenagers by Age

Science-backed sleep schedules for healthy development.

Children and teenagers need significantly more sleep than adults for proper growth, development, and cognitive function. Yet studies show most young people aren't getting enough. Here's your guide to age-appropriate bedtimes and sleep duration.

Sleep Needs by Age

The American Academy of Sleep Medicine recommends these sleep durations:

  • Infants (4-12 months): 12-16 hours (including naps)
  • Toddlers (1-2 years): 11-14 hours (including naps)
  • Preschool (3-5 years): 10-13 hours (including naps)
  • School age (6-12 years): 9-12 hours
  • Teenagers (13-18 years): 8-10 hours

Bedtime Charts by Wake Time

For School-Age Children (6-12 years)

If your child needs 10 hours of sleep and must wake at:

  • 6:00 AM wake: 8:00 PM bedtime
  • 6:30 AM wake: 8:30 PM bedtime
  • 7:00 AM wake: 9:00 PM bedtime
  • 7:30 AM wake: 9:30 PM bedtime

For Teenagers (13-18 years)

If your teen needs 9 hours of sleep and must wake at:

  • 6:00 AM wake: 9:00 PM bedtime
  • 6:30 AM wake: 9:30 PM bedtime
  • 7:00 AM wake: 10:00 PM bedtime
  • 7:30 AM wake: 10:30 PM bedtime

The Teenage Sleep Challenge

Teenagers face a unique biological challenge. During puberty, the circadian rhythm shifts later, making teens naturally want to fall asleep around 11 PM or later and wake around 8 AM or later. This "phase delay" conflicts with early school start times.

This isn't laziness—it's biology. The American Academy of Pediatrics recommends middle and high schools start no earlier than 8:30 AM to align with teenage sleep biology.

Signs Your Child Isn't Getting Enough Sleep

  • Difficulty waking in the morning
  • Falling asleep in school or during homework
  • Irritability, mood swings, or emotional reactivity
  • Difficulty concentrating or remembering
  • Hyperactivity (especially in younger children)
  • Frequent illness
  • Excessive sleeping on weekends

Why Sleep Matters for Development

Sleep is critical during childhood and adolescence:

  • Growth hormone: Primarily released during deep sleep
  • Brain development: Sleep supports neural pruning and development
  • Learning: Memory consolidation occurs during sleep
  • Emotional regulation: Sleep-deprived kids struggle with emotions
  • Physical health: Sleep affects metabolism, immunity, and growth

Creating Healthy Sleep Habits

For Children

  • Establish a consistent bedtime routine (bath, books, bed)
  • Keep the same sleep schedule on weekends
  • Create a dark, cool, quiet sleep environment
  • Limit screen time before bed (at least 1 hour)
  • Avoid sugary snacks close to bedtime
  • Use a night light if needed (dim, warm-colored)

For Teenagers

  • Set a tech curfew 1 hour before bed
  • Encourage winding down with books or relaxing activities
  • Limit caffeine, especially after noon
  • Allow later weekend wake times, but limit to 1-2 hours difference
  • Get morning sunlight to help regulate the circadian rhythm
  • Discuss the importance of sleep for their goals (sports, grades, mood)

The Screen Time Challenge

Blue light from devices suppresses melatonin and delays sleep onset. For children and teens, screen time before bed is particularly problematic:

  • Stimulating content keeps the mind active
  • Social media can cause emotional arousal
  • The "one more video" phenomenon delays bedtime
  • Devices in the bedroom tempt nighttime use

Consider charging all devices outside the bedroom and using screen time controls.

When to Seek Help

Consult a pediatrician if your child:

  • Snores loudly or seems to stop breathing during sleep
  • Has persistent difficulty falling or staying asleep
  • Experiences nightmares or night terrors regularly
  • Shows signs of a sleep disorder (sleepwalking, sleep talking)
  • Has excessive daytime sleepiness despite adequate sleep time

The Bottom Line

Adequate sleep is essential for your child's physical, cognitive, and emotional development. Work backward from wake time to determine appropriate bedtimes, establish consistent routines, and create an environment conducive to sleep. Remember that teenagers have a biological shift that makes early mornings challenging—understanding this can help reduce conflicts and promote better family sleep habits.