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The best school night bedtime routine for kids is simple, calm and the same every night. Set a bedtime that gives your child the sleep they need for their age (9 to 12 hours for ages 6 to 12), turn off screens an hour before bed, and follow the same steps in the same order, like bath, pajamas, brush teeth, book and bed. If bedtime drifted later over the summer, move it 15 minutes earlier every few nights until you reach the goal.
Summer means long days, vacations and later nights. Then school starts and mornings suddenly feel like a battle. Whether you are resetting after summer break or your routine has slipped a few weeks into the school year, these tips will help your kids fall asleep easier and wake up ready to learn.
Key takeaways
- Kids ages 6 to 12 need 9 to 12 hours of sleep a night, and teens need 8 to 10 hours.
- Shift bedtime 15 minutes earlier every few nights instead of all at once.
- Turn off screens at least an hour before bed and keep devices out of the bedroom.
- Keep bedtime and wake time consistent, even on weekends.
- A cool, dark, quiet bedroom and a comfortable mattress make routines easier to stick to.
How much sleep do kids need?
| Age | Recommended sleep |
|---|---|
| 3 to 5 years (preschool) | 10 to 13 hours |
| 6 to 12 years (school age) | 9 to 12 hours |
| 13 to 18 years (teens) | 8 to 10 hours |
Recommendations from the American Academy of Sleep Medicine, endorsed by the American Academy of Pediatrics.
What time should kids go to bed on school nights?
Work backward from wake-up time. If your child needs to be up at 7 a.m., here are example bedtimes that allow enough sleep, plus a little time to fall asleep:
| Age | Example bedtime | Sleep this allows |
|---|---|---|
| 3 to 5 years | 7:00 to 8:00 p.m. | About 11 to 12 hours |
| 6 to 12 years | 8:00 to 9:00 p.m. | About 10 to 11 hours |
| 13 to 18 years | 9:00 to 10:00 p.m. | About 9 to 10 hours |
Earlier wake-up? Move bedtime earlier by the same amount.
7 tips for a better school night bedtime routine
- Move bedtime earlier, 15 minutes at a timeLong summer days push bedtimes later. If your child has been falling asleep at 9 p.m. but needs an 8 p.m. bedtime, try 8:45 for a few nights, then 8:30, and so on. Move wake-up time earlier by the same amount so their body clock shifts too.
- Keep the same wake-up time every dayA consistent wake time, including weekends, is one of the strongest ways to set your child's body clock. Try to keep weekend wake-ups within about an hour of school days.
- Turn off screens an hour before bedThe light and stimulation from TVs, phones, tablets and games can delay melatonin and keep kids wired. Swap screens for a book, a puzzle or quiet play, and charge devices outside the bedroom overnight.
- Try a warm bath or showerA warm bath an hour or two before bed is a relaxing signal that the day is winding down. Research in adults has linked a warm bath 1 to 2 hours before bed with falling asleep faster. For kids, keep the water comfortably warm, never hot.
- Follow the same steps every nightRoutines help kids feel safe and know what comes next. The American Academy of Pediatrics suggests an easy-to-remember sequence: Brush, Book, Bed.
- Get morning light and daytime activitySunlight in the morning and physical activity during the day help kids feel sleepy at the right time at night.
- Watch caffeine and late snacksSkip sodas, iced tea and chocolate in the afternoon and evening, and avoid big meals right before bed.
Sample school night routine
Here is an example routine for a child with an 8:00 p.m. bedtime. Adjust the times to fit your family.
- Family dinner
- Homework, quiet play or outdoor time
- Screens off, devices go on the charger outside the bedroom
- Warm bath or shower
- Pajamas, brush teeth, lay out tomorrow's clothes
- Read a book together
- Lights out
Give yourself grace. Most kids adjust to a new bedtime within one to two weeks. If one night goes sideways, just pick up the routine again the next night.
Signs your child is not getting enough sleep
- Trouble waking up or falling back asleep on the way to school
- Irritability, meltdowns or mood swings, especially late in the day
- Trouble focusing in class or with homework
- Falling asleep in the car or during quiet activities
- Sleeping much later on weekends than on school days
If your child snores loudly, has trouble breathing during sleep or is still very tired despite enough time in bed, talk with your pediatrician.
Setting up a sleep-friendly bedroom for kids
A good routine works best in a bedroom built for sleep. Keep it cool, dark and quiet, use blackout curtains if early sunlight wakes your child, and make the bed a comfortable place they want to be.
Made for kids
The MLILY Kids JAMA collection
The JAMA 5" Mattress and JAMA Pillow are designed for growing kids, and a new bed is a fun way to get them excited about bedtime. Plus, a portion of every MLILY Kids purchase supports Special Spaces, a nonprofit that creates dream bedrooms for children with cancer.
Frequently asked questions
What time should kids go to bed on school nights?
It depends on age and wake-up time. For a 7 a.m. wake-up, a bedtime between 8 and 9 p.m. works well for most kids ages 6 to 12, and between 7 and 8 p.m. for preschoolers.
How much sleep does a school-age child need?
Children ages 6 to 12 need 9 to 12 hours of sleep a night. Teens ages 13 to 18 need 8 to 10 hours.
How long before bed should kids stop using screens?
Turn off screens at least one hour before bed, and keep phones, tablets and TVs out of the bedroom overnight.
How long does it take kids to adjust to a new bedtime?
Most kids adjust within one to two weeks when bedtime is moved about 15 minutes at a time and the routine stays consistent.
Should kids keep the same bedtime on weekends?
Try to keep weekend bedtimes and wake times within about an hour of school nights. Big weekend shifts make Monday mornings harder.
What is a good bedtime routine for kids?
A simple routine like dinner, bath, pajamas, brushing teeth, a book and lights out, done in the same order every night, helps kids wind down and fall asleep faster.
Sweet dreams start with the right bed
Help your kids start every school day rested. Explore the MLILY Kids collection online or try MLILY in person at more than 1,500 retail locations nationwide.
Sources: Paruthi S et al., "Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine," Journal of Clinical Sleep Medicine, 2016; American Academy of Pediatrics, Brush, Book, Bed program; Haghayegh S et al., "Before-bedtime passive body heating by warm shower or bath to improve sleep," Sleep Medicine Reviews, 2019. This article is general information and is not medical advice. Talk with your pediatrician about your child's sleep.
