Early bedtimes aren’t just a nice idea- they’re a powerful tool for better sleep, better behavior, and better brain development. Here’s why they matter, and how to make them work for your family.
Longer Days, Later Light- but Should Bedtime Shift?
Summer is quickly approaching, and with the sun staying out longer, are you kids wanting to stay outside later? I know mine are! We love being outdoors and getting that extra boost of Vitamin D, but let’s not forget the importance of sticking to our bedtime.
Even when the sun is still high in the sky, children’s internal clocks don’t shift with the seasons. In fact, maintaining a consistent, biologically appropriate bedtime year-round is key to protecting quality sleep.
What is Considered “Early”?
I’ve seen jaws drop when I tell parents that an ideal bedtime for children under age 7 is somewhere between 6:30 p.m. and 8:00 p.m.
To adults, 6:30 p.m. is usually the middle of the evening rush- dinner prep, chores, just getting home from work, etc. But, biologically, this window aligns perfectly with a child’s natural sleep-wake rhythm.
Most young children need 10-12 hours of overnight sleep, and those under 3 typically need naps during the day as well. According to the National Sleep Foundation and the American Academy of Sleep Medicine, recommended total sleep amounts are:
- Infants (4–12 months): 12–16 hours (including naps)
- Toddlers (1–2 years): 11–14 hours
- Preschoolers (3–5 years): 10–13 hours
- School-aged kids (6–12 years): 9–12 hours
(Source: CDC Sleep Guidelines for Children)
But it’s not just how much sleep - they need to be sleeping at the right time for it to be truly restorative.
The Science Behind Early Bedtime
By about 4 months of age, babies begin producing melatonin, the “sleepy hormone,” in predictable patterns. This production peaks during the early evening, around 6:00 p.m. to 8:00 p.m., depending on the child.
The timing isn’t random- it reflects the natural circacdian rhythm, or biological clock that guides sleep-wake cycles. Putting your child to bed during this window helps them:
- Fall asleep faster
- Sleep more deeply
- Experience fewer night wakings
- Wake more rested and in better moods
A study published in The Journal of Pediatrics found that preschoolers with earlier bedtimes had a lower risk of obesity in adolescence—highlighting that early bedtimes are not just good for sleep, but for long-term health outcomes as well. (Source: Anderson SE, et al.Bedtime in Preschool-aged Children and Risk for Adolescent Obesity, J Pediatr. 2016)
Debunking a Common Myth
“But won’t an early bedtime mean they’ll wake up at 4:00 a.m. ready to start the day?!”
This is one of the most common concerns I hear. But the truth is the opposite.
A too-late bedtime often results in more night wakings, early rising, and increased crankiness during the day. Why? Because when kids stay up too late, they become overtired. This activates the stress hormone cortisol, which delays sleep onset (or the start of sleep) and disrupts overnight sleep cycles.
Think of it this way:
- A well-timed bedtime = easier sleep and longer rest
- A later bedtime = overtired child = more disrupted sleep and earlier mornings
Deep Sleep and Brain Health
Children’s brains are growing at an extraordinary pace. During sleep, especially NREM deep sleep, the brain processes emotions, consolidates memories, and restores energy.
According to sleep researcher Dr. Monique LeBourgeois of the University of Colorado Boulder, “The most critical window for brain development coincides with the time of day when the brain most easily enters deep sleep—between 7:00 and 9:00 p.m.”
Missing this window or delaying it regularly can interfere with that brain recovery process.
Behavioral Benefits of Early Bedtime
Have you noticed that your toddler becomes wild, hyper, or tearful in the evening?
It’s not just “the witching hour.” It’s a sign of overtiredness.
Research shows that early bedtimes correlate with:
- Improved attention and focus during the day
- Better mood regulation
- Lower levels of cortisol
- More cooperative behavior
A 2013 study in Mind, Brain, and Education found that children with consistent early bedtimes showed fewer behavioral problems, while irregular or late bedtimes were associated with hyperactivity, emotional outbursts, and social difficulties. (Source: Kelly Y, et al. Changes in Bedtime Schedules and Behavioral Difficulties)
The 80/20 Rule: Yes, You Can Be Flexible
One of the biggest questions I get is: “Do we have to stick to this schedule every single night?”
Here’s the good news: no, you don’t!
One your baby is sleeping independently and consistently napping well, you earned some flexibility. I recommend the 80/20 rule:
- 80% of the time, stick to a consistent routine, schedule, and environment
- 20% of the time, it’s okay to have a late night, skipped nap, or spontaneous outing
This build resilience and adaptability, which is just as important as consistency. And if things go sideways? You already know the fix—early bedtime reset.
But What About Our Social Life?
Early bedtime doesn’t mean your evenings are over. It means you can reclaim your adult time!
Once your little one is asleep, try:
- A quiet dinner with your partner
- Reading on the patio
- Binge-watching a new show (uninterrupted!)
- Enjoying a glass of wine or cup of tea by the fire pit
- Getting to bed early yourself (the new luxury!)
This might sound foreign if you’re in the throes of new parenthood, but creating reliable sleep habits now paves the way for better rest and richer family time later.
Real Parent Wins: What Families Say
Here are just a few snippets I’ve heard from families who’ve implemented early bedtime:
- “My toddler used to wake at 5 a.m. every day. Now that we moved bedtime earlier by just 30 minutes, she sleeps until 6:30 without a peep.”
- “We finally have evenings to ourselves again. I forgot what it felt like to actually finish a conversation after 7:00 p.m.”
- “The mood swings are gone. Our daughter is so much happier and easier to be around since we started the earlier bedtime.”
Frequently Asked Questions
Q: How do I adjust to an earlier bedtime if we’ve been doing 8:30 or later?
➡ Start by moving bedtime 15 minutes earlier every 2–3 nights until you reach your goal.
Q: Shouldn’t kids just “sleep when they’re tired”?
➡ Not exactly. Over-fatigue masks tired cues and disrupts sleep. Young children rely on adults to help protect their sleep windows.
Q: What if my child resists bedtime?
➡ Make sure your wind-down routine is consistent, calming, and free from stimulation (like screens). Dim the lights, use white noise, and give plenty of one-on-one connection before lights out.
More Questions Than Answers?
I sure hope not! But this is natural, especially if the concept of an early bedtime is new to you or if you have been firm in believing that later bedtimes would equal better overnights and later mornings. I challenge you to give it a try for a week or two and the worst thing that can happen is you go back to your original schedule!
As we always say at ParentCo, reach out for help! If you’re truly struggling, consult with an expert in your village. I work with families one-on-one from 0-8 years old. You can find more information about me and my programs on my website.
Final Thoughts: Build the Foundation Now
Creating a consistent, biologically aligned bedtime is one of the most important things you can do for your child’s physical, emotional, and cognitive development.
It’s not always easy—but it’s absolutely worth it.
So tonight, as the sun is still shining at 7:30 p.m., go ahead and start the bedtime routine anyway. Pour a bath, turn down the lights, read a favorite book, and know that you’re giving your child the gift of better rest, better health, and better days ahead.
And once they’re asleep? Grab your book, your blanket, and your glass of wine—you’ve earned it!
