What Time Should My Child Go to Bed?
Getting bedtime right depends on your child's age, how much they napped during the day, and what time they need to be up in the morning. This bedtime calculator uses age-based total sleep guidelines to work backward from your child's wake-up time to a recommended bedtime range.
💡 Quick Summary
Night sleep need = total 24-hour sleep need minus today's nap hours. Bedtime = wake-up time minus that night sleep need.
Recommended Total Sleep by Age
| Age Group | Total Sleep (24 hrs) |
|---|---|
| Newborn (0-3 months) | 14-17 hours |
| Infant (4-11 months) | 12-15 hours |
| Toddler (1-2 years) | 11-14 hours |
| Preschooler (3-5 years) | 10-13 hours |
| School-age (6-13 years) | 9-12 hours |
Why Naps Matter for Bedtime
Daytime naps count toward a child's total daily sleep need. A toddler who napped for 2.5 hours needs less night sleep than one who skipped their nap entirely — which is why nap-heavy days often push bedtime later without causing overtiredness, while nap-free days usually call for an earlier bedtime.
Tips for a Smooth Bedtime
- Keep a consistent routine: the same wind-down steps each night (bath, book, lights out) help cue sleep.
- Watch for overtiredness signs: rubbing eyes, fussiness, or hyperactivity often mean bedtime should move earlier, not later.
- Avoid screens close to bedtime: blue light can delay the natural release of melatonin.
- Give it a few nights: a new bedtime schedule usually takes 3-5 nights to settle in.