How much sleep does a child need? Sleep experts recommend 10 to 13 hours a day for children aged 3 to 5, 9 to 12 hours for ages 6 to 12, and 8 to 10 hours for teenagers. With many UAE schools starting before 7:30 am, reaching those numbers depends mostly on bedtime. This guide explains the guidance, sample bedtimes for an early start, and the signs a child is not sleeping enough.
How Much Sleep Children Need at Each Age
These ranges come from the American Academy of Sleep Medicine, and the American Academy of Pediatrics has endorsed them:
| Age | School stage | Recommended sleep in 24 hours |
|---|---|---|
| 3 to 5 | FS1 and FS2 | 10 to 13 hours, including naps |
| 6 to 12 | Year 1 to Year 7 | 9 to 12 hours |
| 13 to 18 | Year 8 to Year 13 | 8 to 10 hours |
Children vary, so treat these as ranges rather than exact targets. A child who wakes easily, stays alert all day and is in a good mood is probably getting enough.
Young children in the Early Years Foundation Stage may still need a rest in the afternoon, especially in the first weeks of FS1.
Why Sleep Matters for Learning
During sleep, the brain sorts and stores what was learned during the day. Children who sleep enough concentrate for longer, remember more and manage their feelings better.
The American Academy of Sleep Medicine links regular short sleep in children and teenagers with attention, behaviour and learning problems, as well as a higher risk of injuries, weight gain and low mood.
Bedtimes for an Early School Start
The simplest way to work out a bedtime is to count back from wake up time. If your child needs to be up at 6:00 am to be ready for the bus or the school run, these bedtimes fit the guidance:
| Stage | Hours to aim for | Bedtime for a 6:00 am wake up |
|---|---|---|
| FS1 and FS2 | 10 to 11 hours at night | 7:00 pm to 8:00 pm |
| Years 1 to 6 | 9.5 to 10.5 hours | 7:30 pm to 8:30 pm |
| Years 7 to 9 | 9 to 10 hours | 8:00 pm to 9:00 pm |
| Years 10 to 13 | 8 to 9 hours | 9:00 pm to 10:00 pm |
Children on early bus routes may need to wake before 6:00 am, so move bedtime earlier by the same amount. Our guide to school bus safety rules also covers calm, unhurried mornings at the bus stop.
Signs Your Child Is Not Getting Enough Sleep
Tired children do not always look sleepy. Watch for:
- difficulty waking up on school days, or falling asleep in the car
- irritability, tears or tantrums, especially late in the afternoon
- trouble concentrating or remembering instructions
- hyperactivity in younger children, which can be mistaken for energy
- sleeping much longer at weekends than on school nights
If several of these appear most weeks, an earlier bedtime for two weeks is a simple test.
How to Help Your Child Sleep Better
- Keep the same bedtime every night. Try to keep weekends within an hour of school nights, so Sunday morning does not feel like jet lag.
- Build a short wind down routine. Bath, pyjamas, teeth and a story, in the same order, signals that sleep is coming.
- Switch off screens an hour before bed. Phones and tablets are best charged outside the bedroom overnight.
- Keep the bedroom cool, dark and quiet. Blackout curtains help in the long, bright summer months.
- Watch late caffeine. Fizzy drinks, iced tea and energy drinks keep children and teenagers awake.
- Finish homework earlier. Starting tasks soon after school leaves the evening free to wind down. Our guide on how to help your child with homework covers routines that work.
- Get daylight and exercise. Time outdoors in the morning, and active play during the day, help the body clock.
Sleep for Teenagers
In adolescence the body clock shifts later, so many teenagers feel awake at night and struggle in the morning. This is biology, not laziness, but school still starts early.
Help by keeping phones out of the bedroom, agreeing a realistic lights out time and protecting sleep before exams. Late night revision usually costs more than it gains, as our exam stress tips for students explain.
Sleep During Ramadan and the Holidays
Routines change in Ramadan and over long holidays. School hours are usually shorter in Ramadan, but late family evenings can still cut sleep, so short daytime rests can help younger children.
Before the new term, move bedtime back by about 15 minutes every few days over the last week or two of the holiday, rather than all at once.
Sleep and School Life at SIA
At Scholars International Academy, doors open at 7:10 am and the school day starts at 7:15 am, Monday to Thursday. Foundation Stage finishes at 12:15 pm, and Primary and Secondary at 2:15 pm.
An early start means early nights matter, and an afternoon finish leaves time for homework, play and a calm evening. Full details of daily hours and term dates are on the Sharjah school timings page.
Frequently Asked Questions
How much sleep does a child need at age 7?
Children aged 6 to 12 need 9 to 12 hours a night. For a 7 year old who wakes at 6:00 am, a bedtime between 7:30 pm and 8:30 pm usually works well.
Do 5 year olds still need a nap?
Many do not, but some still benefit from a short rest after a busy morning. The full day, including any nap, should add up to 10 to 13 hours.
How much sleep does a child need before exams?
The same as usual. Teenagers need 8 to 10 hours, and keeping that steady during exams helps memory and concentration more than extra late night revision.
What time should a teenager go to bed on a school night?
For a 6:00 am wake up, a bedtime between 9:00 pm and 10:00 pm gives 8 to 9 hours, which fits the guidance for most teenagers.
To see a typical day at SIA, from morning arrival to afternoon activities, book a tour.