6-12 years old: should go to sleep between 7:30 and 8:30 pm. 13-18 years old: should go to sleep around 10:00 pm. Bare in mind that once puberty hits, it will be difficult for teenagers to fall asleep until around 11 pm.
3 to 5-year-olds need 10.5-11.5 hours. 6 to 7-year-olds need about 10.5 hours. 7 to 13-year-olds need about 10 hours. Even 18-year-olds need about 9 hours of sleep each night.
At these ages, with social, school, and family activities, bedtimes gradually become later and later, with most 12-years-olds going to bed at about 9 p.m. There is still a wide range of bedtimes, from 7:30 to 10 p.m., as well as total sleep times, from 9 to 12 hours, although the average is only about 9 hours.
A 12-year-old should ideally get 9-11 hours of sleep. If your nearly teen needs to wake up at 6:30 am for school, aim for an 8:15, at latest 9 pm bedtime. Of course, the onset of puberty can affect your child's bedtime pattern and routine.
Most sleep experts recommend napping no later than 2 pm. As discussed above, napping prior to the mid-afternoon results in a combination of light and REM sleep, whereas napping after 2 pm results in more slow-wave sleep.
“There is no such thing as a “fixed or ideal time” to go to bed which will suit all individuals. It is generally advisable to fall asleep between 10 pm to midnight as for most people this is when the circadian rhythm is at a point that favours falling asleep.”
Adults should try to go to sleep between 10:00 and 11:00 p.m.
According to their internal body clock, most older adults need to go to sleep around 7 p.m. or 8 p.m. and wake up at 3 a.m. or 4 a.m. Many people fight their natural inclination to sleep and choose to go to bed several hours later instead.
Teenagers stay up late for three main reasons. First, biological shifts in the production of melatonin, the sleep hormone, make teens stay up later. Second, social media can keep kids up and blue light from devices suppresses melatonin production. Third, having a lot of homework can keep kids up late.
Mood swings and irritability are common in the middle school years, particularly within the family. Increased pressures at school and within peer groups, along with confusion and anxiety over puberty, are often cited reasons for the increased emotionality in young teens.
Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports.
In pre-teens (9-11 years), common persistent sleep problems include: poor sleep habits – for example, caused by having a screen-based device in the bedroom. anxiety, including being anxious about getting enough sleep. sleep apnoea.
“100 Walks” method
In this method you let the toddler come out of his or her room and then walk them back to bed a zillion times, as many times as it takes. When they get out of bed you don't get angry or show emotion. Simply say, “It's time for bed,” take their hand or pick them up, and walk them back to bed.
Better language skills might be put to use at night as your kid requests a cup of water, another trip to the potty plus more stories and songs. Nightmares. Bad dreams and a fear of the dark can both conspire to interrupt your child's sleep. He might also experience night terrors at this age as well.
Toddlers are more and more aware of their surroundings, so distractions might disrupt them at bedtime. Their growing imaginations can start to interrupt sleep too. Now more than ever, a simple and consistent bedtime routine is a parent's best bet for getting a sleepy toddler snugly into bed.
Sleep and Aging
Older adults need about the same amount of sleep as all adults—7 to 9 hours each night. But, older people tend to go to sleep earlier and get up earlier than they did when they were younger. There are many reasons why older people may not get enough sleep at night.
Up-to-Date
While most adults need between seven and nine hours of sleep, some adults average five or fewer hours of sleep each night. While it may seem like enough sleep, regularly getting only five hours of sleep each night may lead to sleep deprivation.
Ramlakhan explains that sleeping before midnight is important for setting the rhythm of sleep throughout the night and can enrich our physical and mental health. “The pre-midnight sleep seems to bring about the most powerful repair to the brain and body,” she says. “It sets the body into a good rhythm thereafter.
Yes, there may be benefits to being awake at 4 a.m. when everyone you know is sleeping. But there are also big drawbacks, and they aren't worth it. Instead, figure out how getting up ultra-early might help you. And then find ways to get those benefits into your day while still getting up at a reasonable hour.
There are many reasons why you might be waking up too early. They include external factors, such as environmental disturbances like temperature, light, and noise. They also include internal factors, like your circadian rhythm, sleep disorders like sleep apnea, and/or medical issues, like heartburn.