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For most children, a 7 pm bedtime is age-appropriate and not too early. However, every child is different. The right bedtime depends on the child’s age, sleep needs, and circadian rhythms. Many experts recommend a bedtime between 7-9 pm for school-aged children. But some children may naturally become sleepy earlier or later. The most important thing is ensuring your child gets enough high-quality sleep for health, growth, and development.
What are the recommended bedtime hours for children?
Most experts recommend the following bedtime hours for children:
| Age | Recommended Bedtime |
|---|---|
| Newborns (0-3 months) | Early as 7 pm, late as midnight |
| Infants (4-11 months) | 7-8 pm |
| Toddlers (1-2 years) | 7-8 pm |
| Preschoolers (3-5 years) | 7-8 pm |
| School-age (6-13 years) | 7-9 pm |
| Teens (14-17 years) | 8-10 pm |
These are general guidelines only. Some children naturally become sleepy earlier or later than these times. The key is choosing a bedtime that allows your child to get the recommended hours of sleep for their age group.
Newborns
Newborns need 14-17 hours of sleep per day. They have no circadian rhythm and simply sleep in intervals around the clock. Newborns may have an early or late bedtime.
Infants
Infants 4-11 months old need 12-15 hours of sleep per day. An early bedtime around 7-8 pm establishes a healthy sleep schedule.
Toddlers
Toddlers 1-2 years old need 11-14 hours of sleep per day. Toddlers do well with a consistent early bedtime around 7-8 pm.
Preschoolers
Preschoolers 3-5 years old need 10-13 hours of sleep daily. Preschoolers tend to become sleepy between 7-8 pm.
School-age Children
Children 6-13 years old need 9-11 hours of sleep per night. Bedtime around 7-9 pm helps them get sufficient rest.
Teens
Teens 14-17 years old need 8-10 hours nightly. Their body clocks shift during puberty, so a later bedtime of 8-10 pm is appropriate.
What are the benefits of an earlier bedtime for children?
An earlier bedtime around 7-8 pm has many benefits for growing children:
- Gets children the recommended hours of sleep needed for health, growth and development
- Sets body clock so they naturally become sleepy at bedtime
- Leads to better quality sleep and avoids sleep deprivation
- Supports learning, concentration and academic performance
- Reduces crankiness, emotional reactivity and behavior problems
- Boosts immune system functioning and overall health
The exact bedtime needed varies by the child. But aiming for the early side of recommended hours ensures adequate rest. Early bedtimes support children’s growth, learning and overall well-being.
Is a 7 pm bedtime too early for some kids?
While a 7 pm bedtime has benefits, for some children it may be earlier than their natural sleepiness. Signs a 7 pm bedtime is too early include:
- Child takes over 30 minutes to fall asleep or resists going to bed
- Child relies on parents to get to sleep and is not self-soothing
- Child frequently waking in the night
- Child rising very early in morning but not napping during day
- Napping late during day and struggling to sleep at night
- Child showing crankiness, behavioral issues or sleep deprivation signs
If your child shows these signs on an early 7 pm bedtime, try gradually shifting bedtime 15 minutes later until they fall asleep easier. Find the optimal time your individual child becomes drowsy.
What factors determine the right bedtime for a child?
The right bedtime considers these factors:
Age
Younger children tend to become sleepy earlier. Older children and teens have later circadian rhythms. Aim for general recommended hours by age.
Sleep Needs
Ensure your child gets the recommended hours of sleep for health and development. This may require an earlier bedtime.
Circadian Rhythms
Your child’s natural sleep cycles determine when they get sleepy. Adjust bedtime based on when they start winding down.
Schedules and Routines
Consistent bedtime routine cues the body it’s time to sleep. Set a schedule that works for your family.
Health and Medical Factors
Underlying health issues like sleep apnea may affect sleep. Consult your pediatrician if concerned.
Temperament
Naturally “early birds” become sleepy sooner than “night owls.” Work with your child’s natural tendencies.
Aim for the ideal bedtime through age, sleep needs, and cues of sleepiness from your child. Be flexible and willing to adjust. Consistency also helps establish healthy sleep.
Tips for making an early bedtime succeed
These tips can help make an earlier 7-8 pm bedtime work well for your child:
- Set consistent wakeup time to anchor sleep schedule
- Let child nap earlier so night sleep consolidates
- Avoid exercise, excitement, and screen time before bed
- Create relaxing bedtime routine: bath, massage, reading
- Use white noise or nature sounds to calm environment
- Make bedroom cool, dark and screen-free
- Try sleep training if child resists bedtime
- Use ok-to-wake clock so child waits for signal
- Keep bedtime Positive and avoid power struggles
An earlier, consistent bedtime takes effort but pays off with better sleep and behavior. Partner with your child to find what works best.
What are signs it’s time to transition away from an early bedtime?
As children grow, an early bedtime may no longer work. Signs to shift to a later bedtime include:
- Child is consistently resisting bedtime or not tired
- Child taking over 30 minutes to fall asleep
- Child waking frequently at night
- Child rising very early in morning but not napping
- development of bedtime anxiety or stalling tactics
- Bedroom environment causes stimulation vs relaxation
If an early bedtime becomes a battleground, causes sleep problems, or doesn’t fit your child’s phase, try incrementally moving bedtime 15 minutes later. Stay flexible as children’s needs change.
Conclusion
While most experts recommend a 7-8 pm bedtime for younger children, every child’s optimal time is unique. The key is finding a consistent bedtime that allows your child to get sufficient sleep to thrive. Watch for signs of sleep deprivation or sleep struggles. Be willing to flexibly adjust bedtime based on your child’s age, sleep needs, and natural rhythms. With patience and consistency, an early bedtime can become a healthy habit.