Children's sleep

Pick your child's age and the time they wake up, and see a bedtime window that gives them the sleep most children their age need.

Your details

Lights out, child, 6 to 12 years, waking at 07:00

18:40 to 21:40

a bedtime window that allows 9 to 12 hours in 24, naps included

Sleep in 24 hours for this age9 to 12 hours
From daytime naps0 min
Night sleep that leaves9 h to 12 h
Asleep by19:00 to 22:00
Time to settle allowed20 min
Lights out in the middle of the window20:10
Start the bedtime routine at19:40 (30 min of bath, teeth and story)
Screens off by19:10, an hour before that lights out

These are ranges, not rules: some children need a little more or less and that can be completely normal. A calm, regular routine at about the same time each night (bath, teeth, a story) helps more than chasing an exact number.

Talk to your health visitor, school nurse or GP if your child snores loudly with pauses in breathing, is very sleepy in the day, or sleep problems are affecting family life.

The working

A child of 6 to 12 waking at 07:00

Children aged 6 to 12 need 9 to 12 hours. Waking at 07:00 means asleep by 19:00 to 22:00, and allowing 20 minutes to settle gives a lights out window of 18:40 to 21:40. Most families aim for the earlier half on school nights.

The wind down

Routine and screens

Taking the middle of that window, lights out at 20:10, a 30 minute routine of bath, teeth and a story starts at 19:40, and screens go off by 19:10. The NHS suggests a calm wind down of about 30 minutes, and NHS Healthier Together, following the Royal College of Paediatrics and Child Health, suggests screens off an hour before bed.

Sleep by age

Hours in 24, naps included

Age	Sleep
4 to 12 months	12 to 16 hours
1 to 2 years	11 to 14 hours
3 to 5 years	10 to 13 hours
6 to 12 years	9 to 12 hours
13 to 18 years	8 to 10 hours

A bedtime routine

From NHS advice

Same bedtime and wake time most days, weekends included
Bath, pyjamas, teeth, a story, in the same order
Screens off an hour before bed and out of the bedroom
A dark, quiet, cool room

Read with care

What this cannot tell you

Say your child is short of sleepRanges are wide and children differ; a happy, alert child is the best sign.
Fix night wakingWaking at night is common in young children and usually passes.
Spot sleep problemsSnoring with pauses or constant tiredness needs a health professional.

Questions

Common questions

What time should a 7 year old go to bed?

If they wake at 07:00, a bedtime between about 19:00 and 21:00 gives 9 to 12 hours. Earlier usually suits school nights.

Do naps count?

Yes, for babies and young children the hours are in 24, naps included. Most children stop napping by about 5.

How much sleep does a teenager need?

8 to 10 hours. Teenagers' body clocks shift later, so they often struggle to fall asleep early.

My child needs less sleep than this. Is that a problem?

Not necessarily. If they are well, happy and alert in the day, they are probably getting enough. Talk to your health visitor or GP if you are worried.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Help for children and teens

Your health visitor, school nurse or GP can help with sleep, eating or activity worries. For urgent advice call NHS 111, and call 999 in an emergency.