Kindergartner Sleep: What They Need and How to Make it Happen
Kids are officially back at school, and if you have a Kindergartner you may be wondering how much sleep does a kindergartner need, what time should my kindergartner go to bed, how to optimize their sleep environment and schedule and what to do about common sleep issues. Let’s dive in!
How much sleep does a Kindergartner need
According to the American Academy of Pediatrics, children ages 3-5 should be getting 10-13 hours of sleep in a 24-hour period. This is based on the 2022 research study Sleep Duration and Kindergarten Adjustment that showed getting 10+ hours of sleep each night offers a boost to kindergartners.
Since most kindergartners are no longer napping, this sleep should be consolidated (uninterrupted) night sleep.
From my experience, many kindergartners get closer to 11-12 hours of uninterrupted, overnight sleep, but every child is different with different sleep needs. The most important thing to assess is if your child looks/acts tired in the morning (or throughout the day) and if you have to wake them from a deep sleep each morning - both of which indicate your child needs more sleep.
What time should a kindergartner go to bed
Since every child has different sleep needs and different times they need to be up for school, there’s no one-size-fits-all answer for the time that kindergartners should go to bed, but the range will likely be between 7-8:30pm, with 7-8pm being the sweet spot for most.
During the summer, when you may have had a more relaxed schedule, how long did your child naturally sleep?
If it was 11.5 hours pretty consistently, then aim for that amount during the school year and adjust as needed. So if your child needs 11.5 hours of night sleep and gets up for school at 7am, then the latest bedtime should be is ~7:15pm (since kiddos don’t fall asleep immediately once they’re tucked into bed).
As you adjust to the new school year, make sure that you have a consistent bedtime on school nights and weekends (within +/- 30 minutes), otherwise waking up Monday morning will be much harder!
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Optimize your kindergartner’s sleep environment and schedule
To help create the optimal bedroom environment and schedule, make sure to evaluate:
Light
During Daylight Saving Time, the days are longer so your child is often going to bed and waking up when it’s still light out. Use blackout shades during the seasons when it’s still light out at bedtime and morning wakeup.
Make sure to use ones that completely block out the perimeter light like these (more temporary) blackout shades or these (more permanent) blackout shades.Sound
If your child is having trouble settling down at bedtime because of noise inside the house or from the neighbors, using white noise between the bed and the source of the most noise will be helpful.Temperature
When in doubt, it’s better to set the thermostat a little cooler for sleep and/or put on pajamas that aren’t quite as heavy (especially if your child likes to sleep under a big comforter).Bedtime routine
This is one of THE most helpful things you can do for your child. Make a bedtime routine chart (I have several DIY examples here) and include steps that your child may use for stalling (i.e. one last hug), but then stick to the routine. Children are creatures of habits and really like knowing what to expect every night.No screen time in the evening
This is a hard one, especially if you’ve gotten into the habit of putting on the tv or offering the iPad after dinner, but research has shown that screens should be shut off 90 minutes before bedtime. To take an extra step, expecially if you have a lengthy story time before bed or you have an early reader who likes to read before bed, I highly suggest this low-blue light blocking reading light. (For any parents who opt for real books over a Kindle, these reading lights are for you too!)
Common sleep issues for kindergartners
If your child had sleep issues as a baby or toddler that weren’t resolved, you may have a kindergartner that is still struggling with sleep. The most common sleep issues I see for 5-6 year olds are below.
Late bedtime
Is your kindergartner going to bed too late because of after-school activities, habit from the summer, etc - after 8:30pm - and then are deeply sleeping when you wake them up in the morning? That’s a sign that bedtime needs to be pushed earlier. Also take a look at when/how long screen time is offered - as mentioned, there should be no screentime within 90 minutes of bedtime - and how much exercise/outside time your child is getting - both of which are so needed for healthy sleep at this age!Stalling at bedtime
Children this age are MASTERS of bedtime stalling! If this is an area you need help with, check out this blog post: How to Stop Your Preschooler’s Bedtime Stalling.Afraid of the dark or having nightmares
If your child says she’s afraid of the dark, check out this blog post: Is your child scared at bedtime?If your child is waking up with nightmares, I recommend reading an age-appropriate book on bad dreams. Here is a blog post for the one I recommend and why this book can be helpful: Book Review: Mommy, Daddy, I Had a Bad Dream!
Playing with toys/books after lights out
Is your child being sneaky and climbing out of bed to play or read? This is a sign that bedtime may not be the right time (either too early so your child isn’t tired enough, or too late and your child caught his second wind and is too wound up to fall asleep) or you haven’t set boundaries and expectations for after tuck in.Not able to fall asleep without your help or coming into your room in the middle of the night
This is often due to a habit that developed over time and your child isn’t confident in his sleep skills. He needs you to lay down with him at bedtime until he’s asleep or needs a check in with you at 2am because he hasn’t figured out how to get back to sleep on his own. This is where sleep training is often needed to evaluate the schedule and implement strategies for bedtime and nightwakings.When children have had sleep issues for years, parents will often need to give a nudge in the right direction with sleep training because those sleep issues are strong habits at this point. Schedule an evaluation call and we can get clear about your current sleep situation, what’s causing your child’s sleep issues and determine the best approach for your family to solve those issues as quickly and easily as possible so your kindergartner can get the recommended amount of sleep!
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This post is for informational purposes only and may not be the best fit for you, your child and/or your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your child’s physician or medical professional before trying or implementing any information read here.
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