The National Sleep Foundation recommends 9–11 hours for school-age childs. 7–12 hours may be appropriate depending on individual variation.
School-age children (ages 6–13) need 9–11 hours of sleep, a need most modern schedules systematically fail to meet. Sleep at this age directly gates academic performance, emotional regulation, and growth. Screens and early school start times are the two most documented disruptors.
Every number on this page assumes you\u2019re an average sleeper. You probably aren\u2019t. Our 2-minute calculator gives you the exact bedtime that matches your cycle length — not the generic 90-minute assumption.
Start the calibration→The National Sleep Foundation recommends 9–11 hours per night for school-age childs. 7–12 hours may be appropriate for individual variation.
9 hours is the floor of the recommended range — sufficient for most school-age childs on a consistent schedule, but below the middle of the NSF range. If you feel tired at this duration, try adding 30 minutes for a week.
Bedtime depends on wake time, not age alone. Most school-age childs need 6 complete sleep cycles (~540 minutes, though personal cycle length varies from 75–115 min). Count backwards from the intended wake time to set a cycle-aligned bedtime.
School-age children (ages 6–13) need 9–11 hours of sleep, a need most modern schedules systematically fail to meet. Sleep at this age directly gates academic performance, emotional regulation, and growth. Screens and early school start times are the two most documented disruptors.
Generally not on school days, but a 20-minute nap after school is beneficial for some children.