Bedtime calculator for children and teens
Enough sleep is one of the foundations of health while growing. Enter age and wake-up time to get a bedtime window and when to switch off screens, based on American Academy of Sleep Medicine (AASM) recommendations.
Your result appears here.
Sleep needed per night–
Be in bed between–
Screens off by –
Includes about 15 minutes to fall asleep. Sleeping in more than 2 hours at weekends shifts the body clock; keep wake-up times similar all week.
Recommendations by age
| 6–12 years | 9–12 hours per night |
|---|---|
| 13–18 years | 8–10 hours per night |
| 18 and over | at least 7 hours per night |
- Switch off phones and tablets at least 1 hour before sleep; charge devices outside the bedroom.
- Keep wake-up times similar on school days and weekends.
- A dark, cool, quiet bedroom; avoid bubble tea, coffee and energy drinks from the afternoon.
Sources: AASM – Paruthi et al., J Clin Sleep Med 2016 · Nationwide Children’s – screen time.