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Bedtime for Children: How to Find the Perfect Sleep Routine
A good bedtime for children is essential for their growth and development. But how do you know when your little one should go to bed? And how can you make bedtime a calm moment instead of a daily struggle? In this blog, we’ll tell you everything about the ideal bedtime for children and share tips to help you create a peaceful bedtime routine.
Why a Good Bedtime Is So Important
Getting enough sleep has a big impact on many areas of your child’s development. Firstly, it helps strengthen the immune system. During the night, important growth hormones are produced, which are vital for physical development. Sleep also affects memory and learning. A well-rested child learns more easily and remembers things better. So, finding the right bedtime doesn’t just make your evenings calmer – it also supports your child’s healthy development. That’s a good reason to take a closer look at the topic!
Average Sleep Needs and Bedtimes by Age
Every child is different, but general guidelines can help you find the right bedtime for their age. Children aged 4–5 years usually need around 11 hours of sleep, with bedtime between 7:00 and 7:30 pm. Around the age of 12, children need about 9 hours of sleep, with bedtime between 8:30 and 9:00 pm.
These are just average guidelines. Some children need an hour more or less, which is completely normal. It’s important to adjust your child’s bedtime to their individual needs. Let’s look more closely at toddlers and preschoolers, as these ages are key for building healthy sleep habits – and often the most challenging for parents.
Toddler Bedtime: Building the Basics
Bedtime for toddlers (2–4 years) takes extra care and patience. Toddlers need about 11.5 hours of sleep, which means bedtime is usually between 7:00 and 7:30 pm. Structure is key at this age: toddlers benefit from predictability and fixed routines. Keeping bedtime consistent helps them build good sleep habits for the future. If your toddler refuses to sleep and it becomes a regular issue, try to understand the cause first. If needed, you can always ask a sleep coach for advice.
Preschool Bedtime: New Challenges
Bedtime for preschoolers (4–6 years) can bring new challenges. At this age, children are more aware of what’s happening around them and may feel FOMO – the fear of missing out. The ideal bedtime for preschoolers is still around 7:00 to 7:30 pm, but you may need a bit more patience and clear boundaries than before. Consistency is still important, especially since many preschoolers are adjusting to new routines such as going to school.
The Importance of a Bedtime Routine
Falling asleep easily depends a lot on having a consistent bedtime routine. This is true for both adults and children. The routine should take about 20 to 30 minutes and follow the same steps each night: taking a bath or shower, brushing teeth, putting on pyjamas and enjoying a calm moment together. A bedtime story can be a lovely part of this routine. It helps children relax and creates a positive connection with bedtime. Reading together adds structure to the evening and helps your child transition from a busy day to a peaceful night. It’s also a wonderful moment of closeness between parent and child – making bedtime something to look forward to.
Practical Tips for a Peaceful Bedtime Routine
- Timing is everything: Start the routine early enough so your child falls asleep at the right time.
- Avoid screens: Turn off screens at least two hours before bedtime. The blue light can slow down the production of melatonin, the sleep hormone.
- Create calm: Dim the lights and choose quiet activities like reading a bedtime story.
- Be consistent: Follow the same order, routine and timing each evening, even on weekends (within reason). This consistency helps bedtime feel like a natural part of the day.
Recognising Sleepy Signs and Staying Flexible
The key to setting the right bedtime is noticing when your child is getting tired. Look for signs like rubbing their eyes, yawning, or even sudden bursts of energy – which can actually mean they’re overtired. A child who goes to bed at the right time will usually wake up naturally, feel ready for breakfast within half an hour and stay alert during the day. Sometimes your child may seem wide awake at night, even though they were tired earlier. That often means bedtime came a little too late. If your child wakes up too early (before 6:00 am), it can also mean they went to bed too late. It may sound strange, but for children aged 6 to 8, the later they go to bed, the earlier they tend to wake up.
Structure is important, but a little flexibility is fine too. On weekends or holidays, bedtime can shift slightly – especially for children aged 8 and up, who can sleep in. Younger children, however, find it harder to adjust, so try to keep changes small.
Sources: Centre for Youth and Family, kinderboeken.nl
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