What Time Should Kindergarteners Go to Bed?

The Importance of Sleep

Sleep is crucial for children’s growth, learning, development, and mood. When kindergarteners get enough good-quality sleep, they are settled, happy, and ready for school the next day. Here’s what you need to know about their sleep patterns:

Sleep Expectations for 5-11 Years

• Duration: Children aged 5-11 years need 9-11 hours of sleep per night.
• Example: If your child wakes up for school at 7 am and requires approximately 10 hours of sleep, they should be in bed before 9 pm.

Bedtime Routine

A consistent bedtime routine is essential at this age. It helps your child wind down from the day. Consider the following routine:

1. 6:45 pm: Put on pyjamas, brush teeth, and use the toilet.
2. 7:15 pm: Quiet time in the bedroom with a book or a bedtime story.
3. 7:30 pm: Say goodnight and turn off the lights.

Relaxing Before Bed

After a busy day at school, your child’s mind might still be racing with thoughts. To promote better sleep, engage in calm, quiet activities during the bedtime routine:

• Play gentle music.
• Read a story together.
• Encourage a relaxing bath before bed.

Daytime and Nighttime Habits

To improve sleep quality, consider the following habits:

• Consistent Schedule: Maintain regular sleep and wake times, even on weekends.
• Screen Time: Turn off computers, tablets, and TVs at least an hour before bedtime.
• Sleep Environment: Create a quiet and dimly lit sleep space.
• Natural Light: Ensure your child gets plenty of natural light during the day, especially in the morning.
• Caffeine: Avoid caffeine (from tea, coffee, sports drinks, or chocolate) in the late afternoon and evening.

Remember that each child is unique, so adjust the routine based on your child’s needs. Prioritize good sleep habits to support their overall health and well-being.

Sweet dreams! 🌙🛌

Sources:

1. Raising Children Network¹
2. Sleep Baby²
3. Lifehacker³
4. Verywell Health⁴