Discover the ideal bedtime for each age group to optimize your health, productivity, and well-being. Find out when you should sleep, based on science.
Introduction
Getting enough sleep is one of the most important pillars of good health. But beyond the total hours of rest, the actual time you go to bed can significantly influence the quality of your sleep. Our internal biological clock, or circadian rhythm, affects how easily we fall asleep and how rested we feel in the morning. That rhythm changes with age.
In this comprehensive guide, we’ll explore the best bedtimes by age group—from toddlers to seniors—and why adjusting your schedule might be the key to better nights and more productive days.
Why Does Age Influence Bedtime?
Our sleep needs and rhythms evolve over the course of our lives. Children need more sleep for growth and development, while adults require enough rest to maintain their health and cognitive function. As we age, our circadian rhythms shift, changing our ideal sleep and wake times. Understanding these patterns can help you create the perfect bedtime routine.
Best Bedtimes by Age
Infants (0–12 months)
Recommended Sleep Time: 12–16 hours (including naps) Ideal Bedtime: Between 6:00 PM and 8:00 PM
Newborns sleep frequently throughout the day, but as they approach 6–12 months, establishing a consistent bedtime around 7:00 PM can support healthy development and provide more rest for parents too.
Toddlers (1–2 years)
Recommended Sleep Time: 11–14 hours Ideal Bedtime: Between 6:30 PM and 8:00 PM
Toddlers still need naps, but nighttime sleep becomes more consolidated. A consistent early bedtime helps avoid overtiredness and supports emotional regulation.
Preschoolers (3–5 years)
Recommended Sleep Time: 10–13 hours Ideal Bedtime: Between 7:00 PM and 9:00 PM
Preschoolers benefit from routine. Going to bed before 9 PM allows them to wake up refreshed and ready to learn.
School-age Children (6–12 years)
Recommended Sleep Time: 9–12 hours Ideal Bedtime: Between 8:00 PM and 9:00 PM
During these years, academic and social demands grow. A bedtime no later than 9 PM ensures proper cognitive function and physical health.
Teenagers (13–18 years)
Recommended Sleep Time: 8–10 hours Ideal Bedtime: Between 9:30 PM and 10:30 PM
Teens have a natural tendency to fall asleep later due to shifts in their circadian rhythm. Encouraging a regular bedtime before 11 PM helps offset sleep deprivation caused by early school start times.
Young Adults (19–25 years)
Recommended Sleep Time: 7–9 hours Ideal Bedtime: Between 10:00 PM and 11:00 PM
College students and young professionals often sacrifice sleep. Sticking to a regular sleep schedule enhances memory, mood, and productivity.
Adults (26–64 years)
Recommended Sleep Time: 7–9 hours Ideal Bedtime: Between 10:00 PM and 11:00 PM
Balancing work, family, and health requires consistent rest. A stable bedtime ensures energy and better decision-making during the day.
Seniors (65+ years)
Recommended Sleep Time: 7–8 hours Ideal Bedtime: Between 9:00 PM and 10:00 PM
Older adults tend to become tired earlier in the evening. Going to bed earlier and rising with natural light supports a healthy rhythm and improved mental clarity.
Tips to Improve Sleep Regardless of Age with LunaFinity
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Limit Screen Time Before Bed – Blue light disrupts melatonin production.
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Create a Sleep-Inducing Environment – Dark, cool, and quiet spaces are best.
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Stick to a Routine – Going to bed and waking up at the same time every day strengthens your sleep-wake cycle.
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Avoid Stimulants Late in the Day – Caffeine and nicotine can interfere with falling asleep.
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Stay Physically Active – Regular exercise supports better sleep but avoid working out too close to bedtime.
Conclusion
Whether you're a parent wondering when to put your child to bed or an adult trying to improve your sleep quality, understanding the best bedtime for your age is essential. Our biological needs change as we grow, and by aligning with those changes, we can achieve better rest, improved health, and more energy throughout the day.
Ready to reset your sleep? Start tonight—your body will thank you tomorrow.
By LunaFinity