Kids’ recommended sleep by age and how to set their bedtime

Recommended sleep by age

Recommendations from the American Academy of Sleep Medicine (2016), endorsed by the American Academy of Pediatrics, per 24 hours:

Age	Recommended sleep	Note
4–12 months	12–16 h	including naps
1–2 years	11–14 h	including naps
3–5 years	10–13 h	including naps
6–12 years	9–12 h
13–18 years	8–10 h

Babies under 4 months are not covered by these recommendations; ask your pediatrician. For adults, the AASM and Sleep Research Society recommend 7 hours or more.

Bedtime examples

Wake-up at 07:00, 20 minutes to fall asleep:

Age	Sleep target	In bed by
6–12	10 h	20:40
6–12	9 h	21:40
13–18	9 h	21:40
13–18	8 h	22:40

If homework and activities end after that time and the wake-up time can’t move, the evening schedule is what has to give. The table is a good starting point for that conversation.

Limits of an adult calculator

Sleep Calculator’s cycle math uses an adult sleep model (90-minute cycles by default). For children, especially young ones, don’t rely on cycle counts; use the simple "wake time − recommended sleep − settling time" above. For teens, the app’s 6-cycle option (9 hours) falls inside the recommended range and is a useful reference.

This guide is general sleep information, not medical advice. If trouble falling or staying asleep lasts more than a few weeks, someone tells you that you stop breathing while snoring, or you are very sleepy during the day despite enough sleep, talk to a doctor or sleep specialist.

Using the app

When to sleep screen with the 6 cycles 9h 21:45 card marked Best — 6 cycles = 9 hours

Teens: 6 cycles in "When to sleep?"

Enter the school-day wake time in Sleep Calculator’s When to sleep? and pick the 6 cycles (9h) card. The time left until that bedtime is shown too.

Settings screen with the Sleep goal 8h button — Sleep goal

On your teen’s phone, set the sleep goal

If your teen uses the app, change Sleep goal in Settings to 9 or 10 hours (6–10 hours are free). Sleep debt in the Log tab is measured against that goal.

Bedtime notification

Turn on Bedtime notification in Settings and choose a time for a daily reminder. It may arrive a few minutes off the exact time.

FAQ

Is sleeping in on weekends OK?

A big gap between weekday and weekend wake times makes Monday harder. See weekend catch-up sleep and sleep debt.

My child snores loudly.

That may need a medical check rather than more sleep. Talk to your pediatrician or a sleep specialist.

Sleep Calculator

No sign-up, and your sleep log stays on your phone. Free on Android.

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