School-Age Sleep Calculator
Enter your child’s age and usual wake-up time to see how much sleep they need and a sensible bedtime window. School-age kids who sleep enough cope better with mood, focus and growth.
Enter your child’s age to see how much sleep they need.
Make the last hour calm
A predictable wind-down — dimmer lights, no screens, a book — helps school-age kids fall asleep faster and wake more easily.
General information only, not medical advice. Sleep needs vary by child — check with your doctor about ongoing sleep worries.
How it works
Sleep needs ease down as children grow: kindergarteners still need the most, school-age kids land in a wide middle range, and teens need a little less. The bedtime window works backwards from when your child wakes for school, so they can fit the recommended hours.
Use the range as a guide, not a rule — some children naturally need a bit more or less. What matters most is a consistent, calm wind-down and a wake-up time that stays roughly the same on school days and weekends.
Frequently asked questions
How much sleep does a school-age child need? +
Most children aged 6–12 need about 9–12 hours a night. Five-year-olds often still need 10–13 hours, and teens around 8–10. Enough sleep usually shows up as easy mornings and steady moods.
What time should my child go to bed? +
Work backwards from their school wake-up time by the recommended hours. If a 7-year-old wakes at 7am and needs about 10–11 hours, bedtime lands around 8–9pm. The tool shows the window for you.
Do naps still count at this age? +
A few kindergarteners still nap, and that counts toward the daily total. By primary school most children have dropped naps and get all their sleep at night.
My child seems tired even with enough hours — why? +
Quality matters as much as hours: late screens, an irregular schedule or a noisy room can fragment sleep. If tiredness, snoring or trouble settling persists, mention it to your doctor.
Related reading
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