🧒 Kids Sleep Planner

🧒 Kids Sleep Planner — How to Use

What This Tool Does

The Kids Sleep Planner builds a complete sleep schedule for your child based on their age group and school start time — including bedtime, ideal wake-up, and a step-by-step wind-down routine.

When to Use It

Use it when starting school, after holidays when the schedule drifts, or when your child is having trouble sleeping.

Fields Explained

Age Group

Select the closest age band. Younger children need significantly more total sleep.

School Start Time

The time they need to be at school. The calculator works backwards from this.

Reading the Result

Recommended bedtime, wake-up time, total sleep hours, and a timed wind-down routine.

Pro Tips

The 20-minute wind-down is as important as the bedtime itself — screens off, lights dimmed.

Keep weekend bedtimes within 30 minutes of the weekday target to prevent Monday-morning difficulty.

If your child cannot wake without being dragged out of bed, move bedtime 30 minutes earlier.

Try a Sample

Sample scenario

A 7-year-old (school-age) who needs to be at school by 8:00 AM.

Expected result: Bedtime ~8:00–8:30 PM · Wake-up 6:30 AM · 10–11 hours sleep · Wind-down routine included

👨‍👩‍👧 For Parents · CDC Guidelines

Kids & Teen Sleep Planner

Select your child's age group, enter school start time and after-school activities. Get the science-based optimal bedtime, wake time, nap schedule and a printable weekly chart.

1. Select your child"s age group

2. Enter your schedule details

School / nursery start time

After-school activities end

Preferred screen-off time (optional)

Sleep target (leave blank for CDC minimum)

🌙 Kids Sleep Schedule

📊 Sleep Needs by Age (reference)

Age	Sleep Needed	If school at 8 AM	Naps?
1–2 yrs	11–14 h	5:30–7:00 PM	Yes
3–5 yrs	10–13 h	6:00–7:30 PM	Sometimes
6–9 yrs	9–12 h	7:00–8:30 PM	Rarely
10–12 yrs	9–11 h	8:00–9:30 PM	No
13–15 yrs	8–10 h	9:00–10:00 PM	No
16–18 yrs	8–10 h	9:30–10:30 PM	No

Source: American Academy of Sleep Medicine (AASM) 2016 recommendations.

📊 Weekly Sleep Chart

Bars represent recommended nightly sleep hours

Sleep Tips for This Age Group

🚦 Signs Your Child Needs More Sleep

💾 Save & Share

📋 Data backup code — copy and save this string anywhere to restore your results

🖨️ Print This Schedule

Free printable PDF — put it on the fridge. No email, no login.

📄

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Sleep schedules are based on CDC and AAP recommendations. Every child is different. If your child has persistent sleep difficulties, unusual snoring or excessive daytime sleepiness, consult a paediatrician.