Recommended Bedtime by Age Calculator
Calculate the ideal bedtime for children and teenagers based on age and wake-up time, following sleep science recommendations.
Why sleep duration matters so much in childhood
Sleep is not simply rest — it is the primary time when the brain consolidates memories, releases growth hormone, repairs tissue, and builds the immune system. Children who consistently get insufficient sleep show measurable deficits in attention, emotional regulation, academic performance, and physical health.
Recommended sleep hours by age
The American Academy of Sleep Medicine and major paediatric organisations recommend:
| Age Group | Recommended Sleep | Notes |
|---|---|---|
| Newborn (0–3 months) | 14–17 hours | Including multiple naps |
| Infant (4–11 months) | 12–15 hours | Including naps |
| Toddler (1–2 years) | 11–14 hours | Including 1–2 naps |
| Preschool (3–5 years) | 10–13 hours | May include one nap |
| School age (6–12 years) | 9–11 hours | School nights critical |
| Teenager (13–18 years) | 8–10 hours | Often underslept |
| Young adult (18–25 years) | 7–9 hours | — |
The teen sleep problem
Teenagers experience a biological shift in circadian rhythm — their internal clock genuinely shifts later (a phenomenon called “sleep phase delay”). This is not laziness. Teens naturally feel awake until 11 pm or later, but school schedules force early wake times, creating chronic sleep deprivation in most adolescents.
Tips for better sleep
- Keep the same bedtime and wake time 7 days a week.
- Avoid screens (phones, tablets, TV) for 30–60 minutes before bed — blue light suppresses melatonin production.
- Keep bedrooms cool (around 18°C / 65°F), dark, and quiet.
- Avoid caffeine after 2 pm for school-age children, and entirely for under 12s.
How we build and check this calculator
This calculator runs entirely in your browser, so the numbers you enter stay on your device. The math behind it is written by hand and tested against worked examples and standard references before the page goes live.
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