free bedtime tool

What time should my child go to bed?

Enter your child’s age and wake-up time to get their ideal bedtime, sleep hours, and a calm bedtime routine — for ages 2 to 8.

Ideal bedtime7:30 PM

For a 4-year-old waking at 7:00 AM, ideal bedtime is 7:30 PM. This gives 11.5 hours of sleep across 8 natural sleep cycles.

A calm bedtime routine

  1. 6:00 PMDinner
  2. 6:35 PMBath
  3. 6:55 PMPajamas & teeth
  4. 7:10 PMlullastar story
  5. 7:30 PMLights out

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Common bedtime questions

What time should a 4-year-old go to bed?

A 4-year-old needs 11–11.5 hours of sleep per night. If they wake at 7:00am, bedtime should be between 7:30pm and 8:00pm. The American Academy of Sleep Medicine recommends 10–13 hours (including naps) for ages 3–5.

What time should a 3-year-old go to bed?

A 3-year-old needs 12 hours of sleep per night. If they wake at 7:00am, bedtime should be around 7:00pm–7:30pm.

What time should a 5-year-old go to bed?

A 5-year-old needs 11 hours of sleep. For a 7:00am wake time, target bedtime is 8:00pm–8:30pm.

How do I get my child to fall asleep faster?

A consistent bedtime routine is the most effective method. Pediatric sleep experts recommend: dim lights 30 minutes before bed, warm bath, pajamas, 1–2 books or stories (a personalized story works especially well), then lights out. The key is consistency — same order, same time, every night.