🧒 Sleep Tips for 7–9 Year Olds
Children between 7 and 9 are becoming more independent, but that doesn’t mean bedtime is always easy. At this age, sleep problems often shift from toddler-like resistance to more subtle struggles: restlessness, night time anxiety, or difficulty winding down.
This is a key phase for developing lifelong habits. Here’s how to gently guide your child towards deeper, more consistent sleep – without power struggles or pressure.
⏱️ How Much Sleep Do 7–9 Year Olds Need?
Children in this age group typically need 9–11 hours of sleep per night. While some manage well with slightly less, most thrive at the higher end of that range, especially during growth spurts or emotionally demanding periods.
Pay attention to:
- Mood and behaviour (irritability can be an early sleep debt sign)
- Morning wake-ups (are they naturally waking, or hard to rouse?)
- Afternoon energy dips
Every child is different – but consistency matters more than perfection.
🛏️ Create a Calming, Predictable Routine
A reliable bedtime routine helps their brain shift from ‘on’ to ‘off’. At this age, a routine doesn’t have to be long or strict – it just needs to be repeatable and clear.
Try something like this:
- Wind-down activity – Reading, drawing, or soft background music
- Screens off – Ideally at least 60 minutes before lights out
- Bathroom routine – Toilet, teeth, face
- Connection moment – A cuddle, short chat, or positive affirmation
- Lights low – Use warm lighting or nightlights to ease the transition to darkness
Letting your child decorate a simple “bedtime checklist” can help build engagement too.
📱 Limit Screens (But Be Realistic)
You don’t have to ban screens entirely – but reducing exposure before bed really helps.
Blue light interferes with melatonin production, and even “calm” apps or shows can overstimulate young brains.
- Aim for no screens 60–90 minutes before bed
- If screens are unavoidable, use night mode and reduce brightness
- Replace evening tech with quiet bonding time: drawing, board games, story-building
👉 Read our guide on blue light and sleep disruption here
🧠 Tackle Night Time Worries Gently
Anxiety at this age can look different from how it showed up when they were younger. It may come out as:
- “I’m not tired” even when they’re clearly yawning
- Fears about school, friendships, or family change
- Physical complaints like tummy aches or “itchy legs”
How to help:
- Create a “worry box” or journal they can use during the day
- Use a few minutes of “worry time” earlier in the evening – so it doesn’t all hit at bedtime
- Try gentle guided meditations or kids’ breathing games before lights out
The key is to normalise anxious thoughts without brushing them aside or making bedtime feel stressful.
🌙 Encourage Gradual Independence at Night
By this stage, many children can fall asleep without needing a parent present – but not all. If your child still wants you nearby, that’s okay. Try a gentle fade-out approach:
- Night 1: Sit near the bed
- Night 3: Move to halfway across the room
- Night 5: Sit just outside the door
- Continue until they’re falling asleep on their own
Let them know you’re close — but also that they’re safe and capable of settling themselves.
🧸 Sleep Tools for 7–9 Year Olds
Not every child needs a gadget, but a few gentle tools can help to support calm, confident bedtimes:
| Tool | Why It Helps |
|---|---|
| 🌜 Warm-tone nightlight | Reduces fear of the dark without disrupting melatonin |
| 📖 Bedtime storybooks or audio tales | Calms the mind and adds routine |
| 🎧 White noise machine or soft playlist | Masks household noise and creates predictability |
| 🧘♀️ Calm breathing or kids’ meditation apps | Eases anxious minds and supports relaxation |
🚸 Watch for Signs of Sleep Struggles
Some children hide tiredness well. Look for these signs of chronic lack of sleep:
- Increased irritability or emotional outbursts
- Difficulty waking or staying alert during the day
- Resistance to going to bed, or stalling behaviour
- Trouble focusing at school
If sleep issues persist despite routine and support, consider checking in with a healthcare professional to rule out or obtain support for things like ADHD or anxiety.
📝 Final Thoughts
Remember: your child wants to feel secure and rested – even if it doesn’t always seem that way. The best sleep strategies at this age are built on patience, consistency, and calm connection.
Even when things sometimes go off track, and they will (illness, holidays, school changes, etc), coming back to a simple, trusted routine makes all the difference.