By Julia Murphy ·
How to Build a Healthy Sleep Routine for School-Age Kids
Build a healthy sleep routine for school-age kids: how many hours they need, a 5-step bedtime plan, screen cut-offs and when to call the doctor.
A healthy sleep routine for a school-age child starts with a fixed bedtime and wake time, kept close to the same on weekends, plus a short, calm wind-down with screens off well before lights out. Work backward from the time your child has to wake up, and the bedtime almost sets itself.
Children aged 6 to 12 need about 9 to 12 hours of sleep per 24 hours, and teens aged 13 to 18 need about 8 to 10. Set the wake time first, keep weekends close to weekdays, switch screens off at least an hour before bed, and give a new routine a week or two to settle. This is general information, not medical advice.
How much sleep school-age kids need
The figures below come from the American Academy of Sleep Medicine and are shared by the CDC and the American Academy of Pediatrics on HealthyChildren.org.
| Age | Recommended sleep per 24 hours | Example: wake at 6:45 a.m. |
|---|---|---|
| 6 to 12 years | 9 to 12 hours | Asleep between about 6:45 and 9:45 p.m. |
| 13 to 18 years | 8 to 10 hours | Asleep between about 8:45 and 10:45 p.m. |
Kids vary, so treat these as a range. A child who wakes on their own, is cheerful in the morning and stays alert at school is probably getting enough.
Build the routine in five steps
- Set the wake time first. Start from when your child has to be up on school days. Count back the hours they need, then add 15 to 30 minutes to fall asleep. That is lights-out.
- Keep it steady. The CDC suggests a regular bedtime and wake time on weekends as well as weekdays. A late Saturday can make Monday morning much harder.
- Plan a 20 to 30 minute wind-down. Pick the same few steps each night, in the same order: bath or shower, pajamas, teeth, a book or quiet chat, lights out. Younger kids like a picture chart of the steps.
- Turn screens off early. The AAP recommends switching off screens at least 60 minutes before bed and keeping TVs, tablets and phones out of the bedroom at night. A family charging spot outside bedrooms makes this easier.
- Make the room sleep-friendly. Dim lights in the evening, keep the room dark and comfortable, and keep it quiet or use steady background noise if the house is loud.
Making it stick on busy weeknights
Evenings fill up fast with homework, practice and dinner. A few habits help the routine survive:
- Protect the last hour. Schedule active things such as sports, chores or homework earlier, and keep the last hour quiet.
- Get daytime movement. Active kids tend to settle more easily, so a walk, sport or exercise class during the day helps.
- Use calm skills. Breathing exercises, a short body scan or a worry journal can help a child whose mind races at bedtime. Some families learn these in a mindfulness class and then practice them at home.
- Let older kids help design it. Teens follow routines they had a say in. Agree on the screen cut-off together rather than imposing it.
- Shift gradually. When moving bedtime earlier, such as at the end of summer, move it 15 minutes every few nights rather than all at once.
- Keep the morning bright. Opening curtains and having breakfast near a window soon after waking helps the body clock settle into a steady rhythm.
- Model it yourself. Children notice when adults scroll in bed. If the whole household dims lights and puts devices away at the same time, the routine feels like a family habit rather than a rule for kids only.
Expect a week or two before a new routine feels normal. Stick with the same steps even on nights that go badly, since consistency is what makes the routine work over time.
What to watch for
Ordinary bedtime protests are normal.
- Loud snoring most nights, gasping or pauses in breathing during sleep
- Trouble falling asleep or staying asleep most nights for several weeks
- Daytime sleepiness, falling asleep in class, or big changes in mood or behavior
- Frequent night waking with fear, or sleepwalking that puts your child at risk
- Worries or anxiety that keep your child awake night after night
The AAP also notes that many teens' body clocks shift later at puberty, which is why a teen may genuinely not feel sleepy at 9 p.m. Consistent wake times and the screen cut-off matter even more at that age.
Frequently asked questions
Is it OK for my child to sleep in on weekends?
A little extra is fine, but large swings make school mornings harder. Try to keep weekend wake times within about an hour of weekday ones.
Does reading on a tablet count as screen time before bed?
Yes. A printed book is the better choice in the last hour. If your child uses an e-reader, keep brightness low and keep it out of the bed.
My child says they are not tired at bedtime. What should I do?
Keep the wake time fixed for a week or two, cut evening screens, and add daytime activity. Lying quietly in a dark room is still restful. If it continues, check with your pediatrician.
How do I work out the right bedtime?
Start from the school-day wake time, count back the hours of sleep your child needs, then add 15 to 30 minutes to fall asleep. That is lights-out.
Build healthy habits that last all day
Daytime movement and calm-down skills both help bedtime go more smoothly. Live online wellness, fitness and mindfulness classes can give your child new ways to stay active and settle down.