🧒 Kids Sleep Planner — How to Use
What This Tool Does
The Kids Sleep Planner builds a complete sleep schedule for your child based on their age group and school start time — including bedtime, ideal wake-up, and a step-by-step wind-down routine.
When to Use It
Use it when starting school, after holidays when the schedule drifts, or when your child is having trouble sleeping.
Fields Explained
Age Group
Select the closest age band. Younger children need significantly more total sleep.
School Start Time
The time they need to be at school. The calculator works backwards from this.
Reading the Result
Recommended bedtime, wake-up time, total sleep hours, and a timed wind-down routine.
Pro Tips
The 20-minute wind-down is as important as the bedtime itself — screens off, lights dimmed.
Keep weekend bedtimes within 30 minutes of the weekday target to prevent Monday-morning difficulty.
If your child cannot wake without being dragged out of bed, move bedtime 30 minutes earlier.
Try a Sample
Sample scenario
A 7-year-old (school-age) who needs to be at school by 8:00 AM.
Expected result: Bedtime ~8:00–8:30 PM · Wake-up 6:30 AM · 10–11 hours sleep · Wind-down routine included
👨👩👧 For Parents · CDC Guidelines
Kids & Teen Sleep Planner
Select your child's age group, enter school start time and after-school activities. Get the science-based optimal bedtime, wake time, nap schedule and a printable weekly chart.