School nights change the game. When your child starts primary or elementary school, sleep stops being just a parenting preference and starts directly affecting how they learn, behave, and handle their day. So what time should a school-age child (aged 6 to 9) go to bed? Most children this age need a bedtime between 7:30 and 9:00 pm, depending on when they need to wake up. Here's how to work out the right time — and why it matters more than you might think.
The American Academy of Sleep Medicine recommends that children aged 6 to 12 get 9 to 11 hours of sleep per night. At this age, naps are gone — all of that sleep quota needs to come overnight.
Sleep needs do decrease slightly as children get older through this range, but not dramatically. A 9 year old who consistently gets 8 hours of sleep is short-changing their brain and body, even if they seem fine in the morning.
Work backwards from your child's school wake time to find their bedtime:
A good rule of thumb: children aged 6–8 should generally aim to be asleep by 8:30–9:00 pm at the latest. Children aged 9 can push slightly to 9:00–9:30 pm if their wake time allows for it.
This isn't just about a grumpy child in the morning. The research is clear: sleep-deprived school-age children show:
Adequate sleep at this age isn't a wellness bonus — it's a prerequisite for the brain to do what school is asking it to do.
If there's a single biggest disruptor of sleep for 6 to 9 year olds, it's screens. Tablets, games consoles, TV — all produce blue light that suppresses melatonin production and delays sleep onset. And the content itself is engaging enough to override the body's natural tiredness signals.
Practical rules that work:
Packed schedules push bedtimes back. If your child has activities running until 7:00 pm or homework that runs until 8:00 pm, a 9:00 pm bedtime is suddenly tight — and that's before a bath and any kind of routine.
It's worth reviewing the schedule periodically. Not every activity needs to happen every week. A child who does two activities but gets enough sleep will likely develop better than a child doing four activities on a sleep deficit.
For a child who wakes at 7:00 am for school:
Every family's schedule is different. Use the Kids Sleep Calculator at kidssleepcalculator.com to calculate your school-age child's recommended bedtime based on their age and wake time. It accounts for their specific sleep needs and tells you exactly when lights should go out. Worth bookmarking for when the clocks change or term starts.
Most children aged 6 to 9 need a bedtime of 7:30–9:00 pm to get the 9–11 hours they need for school. Screens are the number one disruptor — off an hour before bed, out of the bedroom altogether. A consistent routine makes compliance easier. And the payoff — a calmer, sharper, happier child — is genuinely noticeable.
For most 7 year olds, 9pm is on the late side — especially if they're waking before 7am for school. A child waking at 6:30am with a 9pm bedtime is getting around 9.5 hours of sleep, which is technically within range but leaves no buffer. Aim for 8:30pm to give them a proper 10 hours. You'll likely see the difference in their mood and energy.
Six year olds need 9–11 hours of sleep per night, with most doing best on around 10 hours. If they're regularly getting less than 9, it's worth looking at bedtime timing, sleep environment, and whether screens or activities are running too close to bed.
Chronic sleep deprivation in school-age children is linked to concentration difficulties, behavioural issues, emotional dysregulation, weakened immunity, and poorer academic performance. Some children who are consistently under-slept are misidentified as having attention or behavioural difficulties, when the root cause is simply not enough sleep.
Yes — bedtime routines help signal to the brain that sleep is approaching, even in older children. It doesn't need to be as elaborate as it was in toddlerhood. A 20-minute wind-down (shower, teeth, reading) is enough. Consistency matters more than the specific activities in the routine.
A few common causes: too much screen time too close to bed (blue light delays melatonin), too much activity or stimulation in the evening, an inconsistent sleep schedule (weekend lie-ins push the body clock back), or simply a bedtime that's too early before they're naturally tired. Try screens off by 8pm, a consistent wake time every day including weekends, and see if it shifts.
Reviewed by Perry Sutton — Founder, KidsSleepCalculator.com
Last reviewed:
Sources: CDC · American Academy of Pediatrics · NHS