Plan a school day
Enter your child's age and school wake-up time, and see a school-day plan that works back to a bedtime that fits.
Your school-day plan
To wake at 6:30 am with 9 hours of sleep, aim for asleep by 9:30 pm. The recommended range is 9–12 hours.
Wake up6:30 am
The same time on every school day makes the rest of the plan hold.
Home from school2:00 pm
A snack and a little downtime before anything else.
Homework, play and time outside
Your family’s mix — no clock needed for this part.
Dinner together8:00 pm
A good moment to ask about the day.
Phone out of the bedroom8:30 pm
60 minutes before sleep. It charges somewhere other than the bedroom.
Wind down
Reading, a shower, a chat — something calm, away from screens.
Asleep by9:30 pm
At 12, the recommended range is 9–12 hours a night; this uses 9.
How the plan is worked out
We start from the school wake-up time and count back the hours of sleep widely used guidance gives for your child’s age, using the low end of the range. The phone-out time is your wind-down before that. Every other time is yours.
This is general information, not medical advice. If you’re worried about your child’s sleep, talk to a doctor.
Read: How much sleep does a 10–15-year-old need?| Age | Hours of sleep |
|---|---|
| 6–12 years | 9–12 hours |
| 13–18 years | 8–10 hours |
Try it with your own child
ParentMind keeps a short note of each day and shows, in your child's own numbers, whether a change is helping.
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