Helping Your Child Thrive With the Right Rest. Get sample sleep schedules for school-aged kids ages 5–12. Find the ideal bedtime by age with charts and Babywise-inspired tips.
Sleep is essential for kids’ growth, development, emotional regulation, and learning. But once your child is in school, with early mornings and busy afternoons, finding the right sleep schedule becomes more important—and sometimes more challenging—than ever.
Below are sample sleep schedules based on age, plus helpful tips to guide you in building a routine that works for your family.
How Much Sleep Do School-Aged Kids Need?
According to the American Academy of Pediatrics:
- Ages 5–6: 10–13 hours per 24 hours (including naps, if any)
- Ages 7–12: 9–12 hours per night
Keep in mind that each child is different. Some kids truly thrive on the upper end of that range. Pay attention to your child’s behavior and mood as indicators of whether they’re well-rested. If your child needs more sleep, let them have it!
Sample Sleep Schedules by Age
Here are Babywise-style sample sleep schedules for each stage:
Kindergarten (Age 5–6)
Recommended: 11–12 hours of nighttime sleep
Example Schedule:
- 7:00 AM – Wake up
- 7:30 AM – Breakfast & morning routine
- 8:00 AM – School
- 3:00 PM – Home from school/snack
- 4:00 PM – Outside play or free time
- 5:30 PM – Dinner
- 6:15 PM – Bath & bedtime routine
- 7:00 PM – Bedtime
💡 Note: Many kindergartners still benefit from a short quiet time in the afternoon—even if they no longer nap.
Early Elementary (Age 7–9)
Recommended: 10–12 hours of nighttime sleep
Example Schedule:
- 6:30 AM – Wake up
- 7:00 AM – Breakfast
- 7:45 AM – School
- 3:00 PM – Home/snack
- 4:00 PM – Homework/play
- 6:00 PM – Dinner
- 7:00 PM – Begin bedtime routine
- 7:45 PM – Bedtime
🎯 Tip: Kids in this range often experience big academic and social growth. Keeping bedtime consistent helps manage new challenges.
Upper Elementary (Age 10–12)
Recommended: 9–10 hours of nighttime sleep
Example Schedule:
- 6:30 AM – Wake up
- 7:00 AM – Get ready for school
- 8:00 AM – School
- 3:30 PM – After-school snack & downtime
- 4:30 PM – Homework/chores
- 6:00 PM – Dinner
- 7:30 PM – Wind down (reading, quiet activities)
- 8:30 PM – Bedtime
🧠 Pro Tip: As kids get older, keep electronics out of the bedroom and create a calm environment to help protect sleep quality.
Adjusting the Schedule
If your child is moody, struggling to focus, or waking frequently at night, it may be time to:
- Move bedtime earlier by 15–30 minutes
- Limit screen time before bed
- Reinforce a consistent bedtime routine
- Create space for decompression after school
Final Thoughts
School-aged kids are learning so much every day—academically, socially, and emotionally. A strong sleep routine gives them the foundation they need to handle it all with confidence.
You don’t need a perfect schedule—you just need a predictable one that works for your family and meets your child’s sleep needs. Babywise principles like consistency, routine, and flexibility can help guide you every step of the way.
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