What is the ideal bedtime for children?

Categories: Advice

Absolutely essential for proper child development, sleep is a central concern for parents. And for good reason, each age can bring its own set of questions and difficulties. Among them is the question of the ideal bedtime. Indeed, it can vary completely from one family to another. So what is the ideal time to put children to bed? What are other best practices to ensure restorative sleep?

Why is sleep so important for children?

Sleep is an essential time for children, as it offers many benefits such as:

  • Regulate hormone production
  • Improve concentration
  • Develop the brain
  • Consolidate recent learning

For your child to be in top form to meet all daily challenges, they need good nights of sleep. This involves several methods, particularly choosing the most suitable bedtime possible.

The importance of establishing a routine

When it's bedtime, simply asking your child to go to bed isn't enough for them to fall into the arms of Morpheus. Young children indeed need some help to find sleep. Therefore, establishing a routine will make all the difference.

Try not to have your child eat dinner too late so that bedtime doesn't coincide with digestion. As evening approaches, prefer calm activities to create an atmosphere conducive to relaxation. At bedtime, sit with your child to read them a story, for example. During this quiet time, remember to speak in a low voice and dim the lights. It's important to repeat this ritual daily to reassure your child and facilitate falling asleep.

What is the ideal bedtime for children?

The ideal bedtime depends of course on the child's age, but also on their wake-up time. For example, a 5-year-old child needs between 10 and 13 hours of sleep. If they wake up at 7:30 AM, they will need to go to bed between 6:30 PM and 9:30 PM. The bedtime itself isn't as important as the total duration of sleep. Once you're aware of your child's needs, you can organize your evenings accordingly.

What is the optimal sleep duration for your child?

According to a study conducted by the National Sleep Foundation in 2015, optimal sleep time can be defined by age as follows:

  • Between 11 and 14 hours of sleep for children aged 1 to 2
  • Between 10 and 13 hours of sleep for children aged 3 to 5
  • Between 9 and 11 hours of sleep for children aged 6 to 13
  • Between 8 and 10 hours of sleep for children aged 14 and up

Test it with your child and measure the duration of their nights to discover their natural rhythm and sleep needs. Like adults, some children are heavy sleepers and others are light sleepers.

How to arrange a bedroom conducive to sleep?

To maximize the chances of your child finding sleep, it's essential to create an environment conducive to rest. This involves several arrangements to make in your child's room.

A cozy and comfortable bed

The first step for a reassuring and comfortable bedroom: a cozy bed. There are many formats of children's beds so that everyone can find the furniture that suits them best. For example, why not opt for a loft bed? The children's loft bed is a bed positioned at height. A bit like a bunk bed, but without the bottom bunk. This is the case, for example, with our Nomade loft bed 90x200.

Loft beds are most often installed in small rooms to save space. Indeed, a single loft bed will allow you to position a desk or even a bench just below. In fact, you can opt for a loft bed with desk.

Beyond the children's loft bed, you can opt for a mid-height bed, a trundle bed, a house bed, or others. The main goal is to choose a beautiful piece of furniture in which your child will love to settle in every evening.

A reassuring and warm room

More than just installing a loft bed or other furniture, it's the entire room atmosphere that needs to be carefully considered to create a reassuring cocoon for your child. Make sure to pay attention to the decoration and create a small universe where they feel safe. Only when they feel secure will they be able to fall asleep.

Shifting bedtime on weekends and holidays: good or bad idea?

Without school the next day, some parents allow their children to stay up later to enjoy playing longer or spend more time with family, etc. However, be careful as this can completely affect your child's rhythm. On weekends, try to maintain the same schedule as during the week to avoid causing too much fatigue. During holidays, you can allow some exceptions provided you return to a "normal" rhythm a few days before going back to school. Again, work primarily according to your child and their ability to adapt.