Establishing a bedtime routine for children is a topic of interest and sometimes a concern for many parents. The question of "What time should kids go to bed?" is not just about ensuring they get enough sleep but also about setting a foundation for healthy sleep habits early on.
Understanding Sleep Needs by Age
The National Sleep Foundation provides the following guidelines, which suggest varying amounts of sleep depending on a child's age.
Newborns (0 to 3 months)
Newborns should average 14 to 17 hours of sleep per day, including naps. Since newborns have irregular sleep patterns, focus on creating a soothing bedtime routine rather than a fixed bedtime.
Infants
Infants should average 12 to 15 hours of sleep per day, including naps. Aim for bedtime between 6:00 PM and 8:00 PM.
Toddlers
Toddlers need around 11-14 hours of sleep, including naptimes. Consider a bedtime between 7:00 PM and 8:30 PM.
Preschoolers
Children aged 3 to 5 typically need 10 to 13 hours of sleep. If they wake up between 6 AM and 7 AM, a bedtime between 7 PM and 8 PM is recommended.
School-Age Children
Children between the ages of 6 and 13 need 9 to 11 hours of sleep per night, so it's best to establish a bedtime between 8 PM and 9 PM for a 7 AM wake-up time.
Teenagers
Teenagers require 8 to 10 hours of sleep. A bedtime between 9 and 10 PM is ideal for a 7 AM rise.
As children grow into adolescence, their circadian rhythms shift, and they may naturally prefer later bedtimes and wake times.
However, the demands of early school start times often don't align with this biological shift, making it crucial to find a balance that allows for adequate sleep.
Parents are encouraged to consider these guidelines and adapt them to fit their family's lifestyle and their child's unique needs.
Tips for a Good Night’s Sleep
Consistency is Key
Maintaining the same sleep schedule every day, including weekends, helps regulate a child's internal clock and improves sleep quality.
Create a Sleep-Conducive Environment
A calming pre-sleep routine, such as reading or a warm bath, and a relaxing bedroom environment are essential for a good night's sleep.
Limit Screen Time
Reduce screen time and bright lights before bed to avoid disrupting melatonin production, which helps induce sleep.
Prioritise Good Sleep Hygiene for Children and Teens
The exact bedtime for a child can vary based on their individual needs and daily schedules. However, parents can set a healthy sleep foundation for their children by following these guidelines.
A consistent, relaxing bedtime routine and an appropriate sleep environment are the pillars of good sleep hygiene for kids. Remember, a well-rested child is more likely to be happy, healthy, and successful.
